4:11

Systema exercises to develop striking strength (for punches).

4:24

Systema exercises to develop striking strength (for kicks) - Part 1

2:43

Systema Drills - Movement as Exercise

13:00

Igor Ponizov Systema For Dummies, Unique Systema Warm Up

2:06

Systema Flexibility training

2:24

Systema Solo Practice - Wall/Shove Engagement

2:38

Systema Ground Movement Flow

3:43

Russian Spetsnaz Training - Cooper Test for Physical Strength and Endurance