The Curriculum at Integral Movement & Martial Arts

Curated over decades, focused on combat effectiveness, robust health and longevity, the Curriculum at IMMA is structured and progressive – providing a framework and a roadmap for you to achieve your maximum potential. 

Russian Martial Art :: Systema

Hard-Style Kettlebells

Calisthenics and Bodyweight Work 

Tai Chi Chuan and Chi Kung

Indian Clubs and Persian Meel

Mobile Strength: Mobility, Flexibility and Strength

Unique BreathWork Practices  

The Curriculum at IMMA lays out the list of exercises, movements, and skills necessary to become a highly effective martial artist – or anyone who wants to live life to its full potential. The majority of this curriculum aligns to the Foundation -> Function -> Flow progressive framework, which is listed just below. This framework allows each individual to see the roadmap of skills that align with his/her objectives and goals. This framework is not a “checklist” – meaning you don’t have to attempt to achieve every movement or skill listed. Of course, that is a very worthy long-term goal, and I encourage you to pursue that if it aligns with your desires. 

Systema :: Russian Martial Art – is fully described on the Survive and About Systema pages. It is the keystone of the Curriculum at IMMA. And although it is a martial art, it has enormous benefits to your health and longevity as well.  

Hard-Style Russian Kettlebell Training – at IMMA we adhere to the “hard style” form of Russian kettlebell training. And we are not newcomers or bandwagon jumpers – having practiced and taught kettlebells going back to the early 2000’s, beginning with the RKC (Russian Kettlebell Challenge) and then the StrongFirst programs. In the images of the FFF framework above, you can see the exercises, progressions and programs that comprise the kettlebell training at IMMA. No other tool can build – simultaneously – strength, power, endurance, and mobility.

Calisthenics and Bodyweight Work – this is a hybrid of multiple origins and pedigrees – synthesized into an array of movements and skills you won’t find anywhere else. Drawing from Systema, GMB, Al Kavadlo, StrongFirst SFB – but also inclusive of other exercises that evolved exclusively at IMMA. This area of programming will unlock deep potential for your strength, mobility, resilience and “Flow”. It will also dramatically enhance your martial and combatives skills when combined with other areas of movement offered at IMMA.

Club and mace swinging is one of the oldest continuously practiced forms of exercise and training in the world. Originating within the warrior class and wrestling cultures, remaining largely unchanged over the centuries.

Practice with these tools stimulates significant neural adaptations across the entire nervous system, including the brain. This training develops multiplanar rotational strength and is also excellent for increasing mobility and stability in the shoulders and t-spine. Many people (myself included) have rehabilitated injured shoulders with clubs, and have served as a therapeutic for those that have neurological conditions.

Indian Clubs, Jori, Gada 

There is a huge variety of types of clubs from India. The most well-known (in the West) are the smaller, bowling pin shaped, so-called “Indian” clubs. Without a long history lesson – these smaller clubs are better labeled “British clubs” as it was British soldiers who popularized these smaller clubs. In the wrestling Akharas (traditional training hall), the jori (large wooden club) and gada (mace) are the most common tools used in training. While in the traditional Indian martial arts schools, particularly (but not exclusively) the Tamil regions, you will find the karlakattai (also a larger club – but with greater variety of shapes compared to the jori) and also the gada. Each of these club types are practiced differently.

At IMMA, you can learn the smaller Indian (British) clubs, jori, karlakattai and gada.  

Persian Meel and Shena 

Persian meel are very specific in their shape and swinging style, especially as compared to Indian clubs. Meel will range from smaller to very large clubs – but the shape of the meel and method of swinging is always the same. A shena (push-up board) is a unique piece of equipment used for various styles of push-ups and stretching. In the Persian Pahlavani tradition, training occurs in the Zurkhaneh (house of strength) in a very formal and structured manner. At IMMA we acknowledge the legacy of the tradition, but train in a modern context, open to anyone who wants to learn these amazing training methods.  

Practicing with a Kai Karlai style club at sunset on the beach 

Cheng Man-Ch’ing Yang style – this form is likely the most widely practiced form of T’ai Chi in the West. It was created by an exceptional man – Professor Cheng Man-Ch’ing – considered a Master of the Five Excellences: medicine, calligraphy, painting, poetry and martial arts/T’ai Chi. Professor Cheng brought T’ai Chi outside of China in the 1960s and 70s, teaching mainly out of New York City for many years. 

The CMC Yang form has 37 movements, whereas the traditional Yang form has 108. Prof Cheng distilled the form down to the 37 movements to make it more accessible to learn. Also, the 108 form has many repetitive movements, and these were removed in the CMC form. It takes approximately 7-10 minutes to complete the CMC form, whereas the 108 can easily take more than 20 minutes. 

T’ai Chi delivers a multitude of health benefits, backed by countless modern studies, as well as centuries of Chinese wisdom. Leg strength, balance, coordination, motor skill and neural development are all enhanced by practicing T’ai Chi. Deep relaxation, meditative movement, stress reduction and even cardiovascular health are all improved with a regular practice. 

Although T’ai Chi itself is a moving manifestation of the Tao – as Yin and Yang – T’ai Chi can also be the Yin to your other programs of training at IMMA. A powerful balancing element to your Thrive domain of practice. Of course, you can choose to practice T’ai Chi solely and reap its many rewards. 

Chi Kung / Qigong – Many people ask, “what is the difference between T’ai Chi and Chi Kung?” There is no authoritative answer (that I have found) regarding these profound practices. At IMMA, both T’ai Chi and Chi Kung are considered meditative movements, with T’ai Chi honoring its martial legacy, and Chi Kung adhering to traditional mind-body wellness practices. 

Chi Kung is a more static practice compared to T’ai Chi. Chi Kung can be considered closer to Yoga. There are several Chi Kung forms and practices offered, briefly described below. These forms are widely accessible to the general population, offering profound results in overall health and wellness.

8-Piece Brocade Form  – an ancient Taoist movement practice focused on developing robust health and strengthening the mind-body connection. 

Shaolin 13 Luohan Form – another ancient practice, according to legend brought to the Shaolin Temple in China from India by the Buddhist monk Bodhidharma. This form can be practiced as a whole – i.e. performing all 13 movement – or practicing individual movements from the set of 13.

Silk Reeling – this practice is an important element of the Chen style system. The name “silk reeling” has multiple interpretations… the physical motions resemble the ancient practice of reeling silk by hand. The deeper symbology refers to the internal stirring of the Chi within the Dan Tien – which all T’ai Chi and Chi Kung forms endeavor to achieve. Silk reeling is also a very meditative movement, allowing the practitioner to easily acquire “the zone”. 

Mobile Strength – this is a unique set of movements and exercises, employing a variety of tools such as bands, straps, sticks, kettlebells, TRX, Stick Mobility, medicine balls, etc. to jointly develop your mobility and strength. This is yet another hybrid program that draws from many sources and distilled  into a highly practical set of progressive/regressive movements. If you sit at desk all day, or stare at your phone too long, or any other scenario that may limit your ability to move well – this program is for you. 

IMMA Breathwork

The breathwork at IMMA is itself a curriculum, based on the book The Breath is the Work. A comprehensive and transformational practice that is singularly unique. You will not find a more diverse, more challenging and more effective breathwork program than what is offered at IMMA. Elevate your performance, drastically improve recovery, and replace your operating system – i.e. your psyche or your perception of consciousness. Be aware that this form of breathwork is challenging – mentally and physically – as it is designed to re-wire elements of your neurological and neuromuscular systems. This type of change dictates effort and diligence. The rewards are more than worth it.

There are also more calming and relaxing forms of breathwork that we do. In almost all things at IMMA you will find a true balance of hard and soft, or Yin and Yang. This work offers a transformative experience with very low intensity.