How Hard Should Your Systema Training Be?
The goal of Systema training is to accumulate power and not tension. I believe that with each training session, while doing the same or higher workload, we should get less tired at the end of the class. We should try to perform each exercise in such a way, that with practice, we are able to do it with less and less exertion. This is achieved by utilizing only the muscles needed for the movement and keeping the rest of the body tension-free. Moreover, if you move naturally and correctly, your psyche also relaxes and your physical and psychological potential will be noticeably enhanced. This is your test, if your feel more calm after training, you have been moving correctly.
Take It In Stages
At the first stage of your Systema training regiment, you should train so that by the end of the class, there is always a reserve to react if an unpredictable situation happens. For example, if a street attack happens when you are walking home from class, you should have enough energy to defend yourself. At a later stage of your training, you should feel even stronger and more energetic after every class.
No Fixed Routine
Note that each day is different. There are days when you can go all out and others when you only do a few repetitions or a few minutes of work. This applies to both your body endurance and your will power to do the work.
If your muscles feel sore after training, keep in mind that muscles generally adjust to a work load within three days. Make sure that you restore yourself with breathing, combative body massage, and relaxation after each session and your muscles will feel better. Also, when you are sore, let that day be your chance to work through an additional challenge.
I look at each Systema training session as an opportunity to look deeper inside, rather than making the body into a tough training machine. The objective is to become more human, seeing your own weaknesses or letting your partner win at some points.
In my opinion, the most valuable quality of a person is his positive disposition no matter what happens. Systema training sessions should be used to overcome pride and fear, and to gain humility and benevolence.