Effective, Practical and Easy to Learn self-defense for the Modern World!
  • Cart: 0 items

Systema Spetsnaz DVD #3 - Elements and Exercises


Please Choose:

Please select

  • Quantity:


This is an Instructional Martial Art DVD to teach & improve the physical abilities of the student to achieve his/her best performance through
- General Conditioning Exercises
- Special Combat-Training Exercises
- Pull-ups, Push-ups and Circular Motion Exercises
- Power Development Complex
- Tension, Relaxation and Wave Motion Elements
- Developing Joints, Ligaments and Tendons
- Stretching the Muscles, Building Strength and Endurance.

Language: English
Running Time - 59 min


Date Added: 04/23/2015 by Paul Baxter
Great DVD! Highly recommend!

Date Added: 04/15/2015 by Tristan KIM
This DVD is very helpful for people looking to improve their physical strength, flexibility and prepare their body for the combat. I like it a lot. Thanks.

Date Added: 12/15/2014 by Paul Deason
Great dvd, helpful exercises! Easy to follow exercises. Also great to get limber before weight lifting.

Date Added: 12/14/2014 by Tommy Sættem
As I have mentioned in my earlier review - the DVD #1 - The Warrior\'s Path has some basic combat exercises. This DVD goes more in depth. This DVD starts from simple and goes to more advanced exercises. It has wave motions, circular rotation, a lot of weight transfer exercises (push ups and pull ups) and different body movements. Russians are good in implementing joint rotations to increase range of motions. Work with balance and train muscles are necessary to achieve flexibility and mobility. In this DVD you will also learn coordination, that will be extremely useful for defensive and offensive techniques in other Spetsnaz DVDs. The most important for me is that this DVD helps to prevent body injuries and teaches how to stay in good shape, develop flexibility, physical strength and stay healthy.

Date Added: 12/13/2014 by neko nicodemus
Elements and Exercises, is a great dvd for bodyweight training and developing flexibility for both soldiers and athletes.

Date Added: 12/12/2014 by walter priori friggi
many exercises of various levels, from simplest to hardest to perform. Also includes acrobatic exercises. All exercises are designed to increase strength, endurance and elasticity of muscles and ligaments, increasing joint mobility and motor coordination. I would have liked to see more in depth explanations and exercises to introduce the more difficult exercises, maybe next dvd

Date Added: 09/26/2014 by Brady Morell
Awesome DVD! Very cool DVD, highly useful! Excellent Customer Service, Extremely Fast Shipping. Thank You! A+++


  • Russian Spetsnaz 3 DVD set

    Regular Price: $119.85
    Package Price: $101.87
    Save: 15%

    Russian Martial Arts 3 DVD set

  • Russian Spetsnaz 4 DVD set

    Regular Price: $159.80
    Package Price: $127.84
    Save: 20%

    Russian Martial Arts 4 DVD set

  • Russian Systema

    Regular Price: $199.75
    Package Price: $149.81
    Save: 25%

    Russian Systema

Systema Spetsnaz Sepcial Offers





Best Package Deals


  • Russian Spetsnaz - Self-Development course

    Regular Price: $219.95
    Package Price: $164.96
    Save: $54.99 (25% OFF)

    Russian Spetsnaz - Self-Development Course

  • Spetsnaz Training

    Regular Price: $319.80
    Package Price: $239.85
    Save: $79.95 (25% OFF)

    Russian Spetsnaz

  • Systema Russian Spetsnaz - Training Set

    Regular Price: $979.20
    Package Price: $636.48
    Save: $339.72 (35% OFF)


Systema Spetsnaz Sepcial Offers



Shipping & Payment

Shipping methods:

Systema DVDs - Shipping Methods

We ship Worldwide! We ship fast! Handling time 1-2 business days!

We offer 2 shipping options: 

  • First Class (USA: 4-7 business days, International: 3-4 weeks)
  • Priority Mail (USA: 2-3 business days, International: 2-3 weeks)


You will receive an email with a tracking number after your order will be shipped. You can track your order by visiting


Payment methods: 

1. Credit/Debit cards and PayPal 
Systema DVDs - Pay with PayPal

Shop with confidence!

All payments are secured with SSL certificate. We never save your card information. All transactions are made in a real time.

To verify our security certificate, click on the image below:

2. Money order
Systema DVDs - Pay with Money Order

Add DVDs to card and proceed to the checkout. Instructions will be provided.  

3. Western Union
Systema DVDs - Pay with Western Union

Email us at with information which DVDs you would like to order. We will reply with a total amount of your order (including shipping) together with the information where you should send your payment.




Systema Spetsnaz self-defense training is based on the natural flow of the energy and efficiency of motion within space and time. Russian Spetsnaz teaches how to use only 25% physical strength and 75% natural flow of internal energy.

The roots of Russian Martial Art self-defense date to the 10th century, developed by Cossacks, Russian Warriors. 

Traditional self-defense training methods were utilized with modern concepts of fighting and sciences of physics, mechanics, and psychology, including meditation techniques using internal energy to take down an attacker without touching him.  

Systema Spetsnaz is adaptable for bodyguards, police, security and civilian street self-defense.