Training Log for USA Judo International Masters Championship
Orlando, Florida - April 29 - April 30, 2011
Monday, Jan 24, 2011
Lower Body Weight Training - 3:00 p.m. - 3:45 p.m.
  • Hoist Leg Press (180 lbs X 8, 230 lbs X 5, 280 lbs X 5, 330 lbs X 5, 380 lbs X 5)
  • Calve Raises (180 lbs X 10, 200 lbs X 10, 220 lbs X 10) - Bounced 20 times at top
  • Incline Squat (90 lbs X 8, 140 lbs X 5, 190 lbs X 5)
  • Glute Machine (90 lbs X 10, 100 lbs X 10, 110 lbs X 10)
  • Dumbell Lunges (25 lbs in each hand X 10 X 3 sets)
  • Leg Curls (90 lbs X 10, 100 lbs X 10, 110 lbs X 10)
  • Leg Extensions (90 lbs X 10, 110 lbs X 10, 120 lbs X 10)
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Warmed up with moving uchikomi. I just demonstrated and was able to do just a little uchikomi.
  • Showed juji-gatame roll from botom, juji-gatame roll from top, ude-garami with uke on stomach, waki-gatame from opponent arms drapped around back and around front.
  • Randori (20 minutes, three separate partners at light intensity)

Tuesday, Jan 25, 2011
Upper Body Weight Training - 3:50 p.m. - 4:50 p.m.
  • Bench Press (135 lbs X 10, 185 lbs X 10, 195 lbs X 4, 195 lbs X 3)
  • Incline Bench Press (135 lbs X 10, 185 lbs X 5, 185 lbs X 4)
  • Seated Row Machine (90 lbs X 8, 100 lbs X 5, 110 lbs X 5, 120 lbs X 5)
  • Seated Cable Pulls (120 lbs X 10, 160 lbs X 7, 160 lbs X 7)
  • One-arm Standing Cable Pulls (42.5 lbs X 10, 47.5 lbs X 10, 50 lbs X 10)
  • Seated Shoulder Press Machine (80 lbs X 10, 90 lbs X 10, 100 lbs X 10)
  • Dumbell Bicep Curls (35 lbs X 10, 40 lbs X 10, 40 lbs X 10)
  • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10, 140 lbs X 10)

Wednesday, Jan 26, 2011
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Warmed up with moving uchikomi. (15 minuts)
  • 2 rounds of continuous moving uchikomi at a rapid pace for 1 minute each round.
  • 3 rounds of mat randori (light intensity) - (15 minutes)
  • Static Uchikomi
    • O-Soto-Gari (20 reps)
    • Harai-Goshi (20 reps)
    • Off-the-grip Tai-Otoshi (20 reps)
    • Off-the-grip O-Uchi-Gari (20 reps)
  • Standing Randori (30 minutes with 4 separate partners - light intensity)

Thursday, Jan 27, 2011
Interval Running on Treadmill - 3:45 p.m. - 4:45 p.m.
  • Ran/walked a total of 1.74 miles in 20 minutes as follows:
    • Walked 1 minute
    • Ran 1 minute at 12:00 min pace.
    • Ran 1 minute at 10:00 min pace.
    • Ran 1 minute at 8:34 min pace.
    • Ran 1 minute at 7:30 min pace.
    • Ran 1 minute at 12:00 min pace.
    • Ran 1 minute at 10:00 min pace.
    • Ran 1 minute at 8:34 min pace.
    • Ran 1 minute at 7:30 min pace.
    • Walked 2 minutes
    • Ran 30 seconds at 12:00 min pace.
    • Ran 30 seconds at 10:00 min pace.
    • Ran 30 seconds at 8:34 min pace.
    • Ran 30 seconds at 7:30 min pace.
    • Walked 2 minutes
    • Ran 30 seconds at 12:00 min pace.
    • Ran 30 seconds at 10:00 min pace.
    • Ran 30 seconds at 8:34 min pace.
    • Ran 30 seconds at 7:30 min pace.
    • Walked 3 minutes
  • Performed stretching exercises mainly for my legs (15 minutes)
  • NOTE: Resurfaced hip hurt quite a bit after first two intervals. I didn't want to overdo it with my hip. So, I started alternating walking and running. Hip still hurt quite bad. After stretching for my legs though, my hip felt much better. Breathing felt fine throughout.

Friday, Jan 28, 2011
Judo Class in Greensboro - 6:30 p.m. - 8:15 p.m.
  • Warmed up with moving uchikomi going and down the mat. (15 minutes)
  • Sensei Roldolphe conducted a little inner club shiai (20 minutes0
  • Uke down on all fours, tori attack to get an armbar, choke, or hold down. (2 minutes for myself)
  • Colorado Drill - 20 O-soto-gari, 20 pushups, 20 Ippon-seoinage, 20 situps, 20 O-uchi-gari, 20 pushups - hold breath and run length of dojo in between sets.
  • Standing randori (20 minutes at light intensity).

Monday, Jan 31, 2011
Upper Body Weight Training - 3:00 p.m. - 4:00 p.m.
  • Bench Press (135 lbs X 10, 185 lbs X 10, 205 lbs X 4, 205 lbs X 3)
  • Decline Bench Press (135 lbs X 10, 155 lbs X 10, 175 lbs X 5)
  • Seated Row Machine (90 lbs X 8, 100 lbs X 5, 110 lbs X 5, 120 lbs X 5)
  • One-arm Standing Cable Pulls (42.5 lbs X 10, 47.5 lbs X 10, 50 lbs X 10)
  • Seated Shoulder Press Machine (80 lbs X 10, 90 lbs X 10, 100 lbs X 10)
  • Dumbell Bicep Curls (35 lbs X 10, 40 lbs X 10, 42.5 lbs X 10)
  • Incline Dumbell Curls (30 lbs X 10)
  • Concentration Curls (30 lbs X 8 right arm, 30 lbs X 10 left arm)
  • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10, 140 lbs X 10)
Mat Workout with Dave Wollard - 6:00 p.m. - 7:00 p.m.
  • Did multiple rounds of 5 minute matwork randori (light intensity)
  • Performed static uchikomi in-between rounds of mat randori
    • O-Soto-Gari (20 reps)
    • Ippon-Seoinage (20 reps)
    • Off-the-grip O-Uchi-Gari (20 reps)
    • Harai-Goshi (20 reps)
    • Off-the-grip Tai-Otoshi (20 reps)
Adult Judo Class - 7:15 p.m. - 8:45 p.m.
  • Worked with new beginner. Taught him O-Soto-Gari and Ippon-Seoinage.
  • Showed double-motion Tai-Otoshi to the class.
  • Standing randori (20 minutes at a light intensity)

Tuesday, Feb 1, 2011
Judo Workout with Brian Chase - 12:00 p.m. - 1:00 p.m.
  • Static Uchikomi
    • O-Soto-Gari (20 reps)
    • Off-the-lapel Ippon-seoinage (20 reps)
    • Off-the-grip O-uchi-gari (20 reps)
    • Hane-goshi (20 reps)
    • Off-the-grip Tai-Otoshi (20 reps)
    • Kenka-yotsu (opposing grip) O-soto-gari (20 reps)
  • Moving uchikomi (5 - 7 minutes) - Concentrated on okuri-ashi-harai, o-uchi-gari to o-soto-gari, o-soto-gari, de-ashi-harai to o-soto-gari, and off-the-lapel ippon-seoinage.
  • Mat randori (8 minutes at light intensity)
  • Standing randori (7 minutes at light intensity)

Wednesday, Feb 2, 2011
Adult Judo Class - 7:15 p.m. - 8:45 p.m.
  • Moving uchikomi to warm-up (5 minutes)
  • Static Uchikomi with new beginner
    • O-Soto-Gari (20 reps)
    • Ippon-Seoinage (20 reps)
    • Kenka-yotsu O-Soto-Gari (20 reps)
  • Standing randori (20 minutes at a light intensity)

Thursday, Feb 3, 2011
Judo Workout with Brian Chase - 12:00 p.m. - 1:00 p.m.
  • Static Uchikomi
    • O-Soto-Gari (20 reps)
    • O-Uchi-Gari (20 reps)
    • Off-the-lapel Ippon-Seoinage (20 reps)
    • Harai-Goshi (20 reps)
    • Double-motion Tai-Otoshi (20 reps)
    • Off-the-lapel O-Soto-Gari (20 reps)
  • Moving uchikomi (5 minutes) - Concentrated on footsweeps.
  • Mat randori (8 minutes at light intensity)
  • Standing randori (10 minutes at light intensity)

Monday, Feb 7, 2011
Strength Endurance Training - 3:25 p.m. - 4:00 p.m.
  • Sat in sauna for 20 minutes
  • Performed the following weightlifting circuit 1 time. Performed each exercise for as many reps as possible in 1 minute before moving immediately to the next exercise.
    • Hammer Curls (30 lbs X 35 reps each arm)
    • Leg Press (190 lbs X 45 reps)
    • Bench Press (190 lbs X 50 reps)
    • Step-Ups with Dumbells (30 lbs in each hand X 13 reps with each leg)
    • Shoulder Press (90 lbs X 35 reps)
    • Hop on one leg with dumbell (25 lbs X 60 reps each leg)
    • Cable Pulls Facing Machine (60 lbs X 25 reps each arm)
    • Cable Pushes Facing Away from Machine (60 lbs X 20 reps each arm)
    • Leg Curls (110 lbs X 45 reps)
    • Tricep Reverse Presses (Body Weight X 50 reps)
    • Dumbell Snatch from Floor (45 lbs X 12 reps each arm)
Mat Workout with Dave Wollard - 6:00 p.m. - 7:00 p.m.
  • Did multiple rounds of 5 minute matwork randori (light intensity - a little more intense than time before)
  • Performed static uchikomi in-between rounds of mat randori
    • O-Soto-Gari (20 reps)
    • O-Uchi-Gari (20 reps)
    • Harai-Goshi (20 reps)
    • Sasae-Tsurikomi-Ashi (20 reps)
    • Sasae-Tsurikomi-Ashi to O-Soto-Gari (20 reps)
Adult Judo Class - 7:15 p.m. - 8:45 p.m.
  • Had class work on footsweeps. Showed basic de-ashi-harai, then hiza-guruma to de-ashi-harai or okuri-ashi-harai.
  • Showed mat transition drill where you go through all the basic hold downs of judo
  • Standing randori (20 minutes at a light intensity)

Tuesday, Feb 8, 2011
Judo Workout with Brian Chase - 12:00 p.m. - 1:00 p.m.
  • Static Uchikomi
    • O-Soto-Gari (30 reps)
    • O-Uchi-Gari (30 reps)
    • Harai-Goshi (30 reps)
    • Off-the-grip Tai-Otoshi (30 reps)
    • Kenka-Yotsu O-Soto-Gari (30 reps)
    • Ken-ken O-Uchi-Gari to O-Soto-Gari (30 reps)
    • Total of 180 reps
  • Standing randori (10 minutes at light intensity)

Wednesday, Feb 9, 2011
Adult Judo Class - 7:15 p.m. - 8:45 p.m.
  • Jogging with agility movements, rotational exercises.
  • 5 Station Bodyweight Circuit. Each exercise performed for 1 minute.
    • Lifting partner as in morote-gari
    • Two-footed lateral jumps across heavy bag on ground
    • Medecine ball slams on the floor
    • Squat jumps
    • Push Ups
  • 4 Rounds of 2 minute standing randori followed immediately by 2 minutes of mat randori (light intensity)

Thursday, Feb 10, 2011
Judo Workout with Brian Chase - 12:00 p.m. - 1:00 p.m.
  • Static Uchikomi
    • O-Soto-Gari (30 reps)
    • O-Uchi-Gari (30 reps)
    • Harai-Goshi (30 reps)
    • Off-the-grip Tai-Otoshi (30 reps)
    • Kenka-Yotsu O-Soto-Gari (30 reps)
    • Ken-ken O-Uchi-Gari to O-Soto-Gari (30 reps)
    • Total of 180 reps
  • Nagekomi (Throwing Practice onto crash mat)
    • O-Soto-gari (5 reps)
    • Harai-Goshi (5 reps)
    • Tai-Otoshi (5 reps)
  • Standing randori (10 minutes at light intensity)

Friday, Feb 11, 2011
Upper Body Weight Training - 3:00 p.m. - 4:00 p.m.
  • Bench Press (135 lbs X 10, 185 lbs X 10, 195 lbs X 4, 195 lbs X 3)
  • Seated Row Machine (90 lbs X 8, 100 lbs X 5, 110 lbs X 5, 120 lbs X 5)
  • Decline Bench Press (135 lbs X 10
  • Hammer Strength Incline Press (90 lbs X 10, 140 lbs X 10, 160 lbs X 7
  • One-arm Standing Cable Pulls (42.5 lbs X 10, 47.5 lbs X 10, 50 lbs X 10)
  • Seated Shoulder Press Machine (80 lbs X 10, 90 lbs X 10, 100 lbs X 10)
  • Dumbell Bicep Curls (35 lbs X 10, 40 lbs X 10, 42.5 lbs X 10)
  • Concentration Curls (30 lbs X 10)
  • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10)
  • Dips (bodyweight X 10)

Saturday, Feb 12, 2011 - Tuesday, Feb 15, 2011
Family Trip to Las Vegas, NV -- Did not train.

Wednesday, Feb 16, 2011
Adult Judo Class - 7:15 p.m. - 8:45 p.m.
  • Static Uchikomi
    • O-Soto-Gari (20 reps)
    • Split-legged Seoinage (20 reps)
  • Demonstrated Split-legged Seoinage
  • Demonstrated De-ashi-harai as you push uke backwards
  • Demonstrated Off-the-near-lapel O-soto-gari
  • 25 minutes of standing randori (3 separate partners - light intensity)

Thursday, Feb 17, 2011
Judo Workout with Brian Chase - 12:00 p.m. - 1:00 p.m.
  • Static Uchikomi
    • O-Soto-Gari (30 reps)
    • Wrong-sided O-Uchi-Gari (30 reps)
    • Two-hands-on-far-lapel O-Soto-Gari (30 reps)
    • Total of 90 reps
  • Colorado Drill
    • O-Soto-Gari (20 reps), 20 push-ups, hold breath and run length of dojo
    • Harai-Goshi (20 reps), 20 situps, hold breath and run length of dojo
    • O-Uchi-Gari (20 reps), 20 push-ups, hold breath and run length of dojo
    • Rest while Brian took his turn
    • O-Soto-Gari (20 reps), 20 push-ups, hold breath and run length of dojo
    • Off-the-lapel Seoinage (20 reps), 20 situps, hold breath and run length of dojo
    • Off-the-grip Tai-Otoshi (20 reps), 20 push-ups, hold breath and run length of dojo
    • Total of 120 uchikomi, 80 push-ups, and 40 situps
  • Plyometric Jumping Drill
    • Two-footed lateral jump across partner lying flat down (25 reps)
    • Two-footed lateral jump across partner on all fours (25 reps)
    • Jump and half turn over partner lying flat down (25 reps)
    • Jump and half turn over partner on all fours (25 reps)
  • Moving Uchikomi (2 to 3 minutes apiece)
  • Mat randori (10 minutes at light intensity)