Training
Regular classes at fixed times. Wear comfortable sportswear. Training takes place in socks or barefoot.
Times and locations
| Times and locations | Training locations |
|---|---|
| Thursdays, 18:00 – 19:30 | Alter Eichenhof 18-22, 26125 Oldenburg |
Our instructors have other professional commitments. Occasionally a class may start a few minutes late — quality stays the same.
Your local contact
What the training rests on
Everything you learn here rests on four principles that have carried our method for more than fifteen years — word for word, from the first trial session to the master's grading. We call them the four Load Principles:
- Do not burden yourself.
- Do not allow yourself to be burdened.
- Do not burden the other.
- Do not allow the other to burden themselves.
Four sentences that hold the whole system. Everything you practise in training — breath, structure, movement, self-defence — is always an application of these four principles to a concrete situation.
Ready for your first step?
Come for a trial session — we'll explain everything in person.
Things to know for your trial session
- The trial session is free.
- Bring comfortable sportswear.
- Training takes place in socks or barefoot.
Trial-session rules
So the trial is fair and open for both sides, a few clear rules apply:
- Bring a valid photo ID (driver's licence, ID card or passport). Before the session begins we check it and note your details on a single slip of paper — only so we can identify you if something happens on the mat. We never photograph, scan or copy the ID itself. When the trial ends without incident you get the slip back and we keep nothing; only if someone is hurt do we hold on to it, and just until the matter is settled.
- The trial is a mutual get-to-know-you — for you and for us. The fee is paid before the session starts, and either side may end the session at any time, no reason needed. If you end it — or we end it because of your conduct — in the first half of the session, half the fee is refunded; after the halfway point the full fee stays with the school. If we end it for our own reasons, you get the full fee back.
- Systema runs on attentiveness. We ask you to show that you're here to learn — that you follow the instructions and act on them, and that your interest in the school is genuine. In turn, use the session to find out whether the art, the instructors and the people are right for you.
Request a trial session
Tell us briefly who you are, when you would like to come, and whether you have training experience — by email or phone.
Email: benjaminposern@gmx.de
Frequently asked questions
Do I need prior experience?
No. Most students arrive with no prior experience in martial arts or sports. That is exactly what the trial session is for. We start where you are — you learn everything from the ground up, at your own pace.
Is there an age limit?
For liability reasons we only admit students from 18 years on. We work most happily with people from thirty upwards — life experience, patience, and a clear sense of "why am I here?" make depth work much more productive. There is no upper limit: students over sixty are a regular part of our groups.
What if I have injuries or physical limitations?
Systema was developed for exactly those students. We work without jumps, without hard breakfalls, without sparring pressure — movement comes from breath and structure, not from force. Students with back problems, knee injuries, or other limitations find no pressure in the training — rather a method that lets them work through their issues over time.
How does a training session unfold?
Every session is unique. We begin with breathing and basic exercises, move on to loading and falling, work through a focal theme and close with massage, relaxation and a group conversation for questions and feedback.
Are beginners and advanced students taught separately?
No. We deliberately train mixed. Beginners progress faster, and experienced students continually check and refine their skills with changing partners.
What forms of work make up the training?
Three: Training Work (relaxation, balance, breathing, structure — slow, with no thoughts of combat), Master Work (the finest movement, emotional and character development) and Combat Work (strikes, vital-point techniques, throws and locks for self-defense — built on the foundation).
What does the training do for me physically?
Breathing and basic exercises shape body and muscles into one unit, support recovery and correct misalignments. Mobility, body awareness and posture improve, old injuries can heal, and you feel younger and more vital.
What are the mental and everyday benefits?
In a relaxed atmosphere you let go of fears and blockages and gain self-confidence. You become more focused, mentally flexible and creative — achieving more with less effort, both at work and in daily life.
Will I also learn self-defense?
Yes. Our system is rooted in military close combat and programmes key techniques into muscle memory so that you respond instinctively and prepared in an emergency.