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Training Log for 2009 President’s Cup (Atlanta, GA – June 13 – 14) |
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Monday, April 27, 2009 (7:30 p.m. - 9:00 p.m.) |
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Adult Judo Class |
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Uchikomi (Static – 30 minutes) |
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Nage-komi (40 minutes) |
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Right Harai-Goshi |
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Left
O-Soto-Makikomi |
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Left Harai-Goshi |
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Left
Split-Legged Ippon-Seoinage |
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Standing Randori Moderate Intensity (20 minutes) |
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Tuesday, April 28, 2009 – Stayed up until 4:30 doing school work for wife. Rested. No exercise. |
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Wednesday, April 29, 2009 (7:30 p.m. - 9:15 p.m.) |
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Adult Judo Class |
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Grip Fighting (30 minutes) |
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Nage-komi (40 minutes) |
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Right Harai-Goshi |
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Left
O-Soto-Makikomi |
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Left Harai-Goshi |
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Left
Drop-knee Seoinage |
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Tai-Otoshi |
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Randori Moderate Intensity |
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Standing (15 minutes) |
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Ground (20 minutes) |
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Thursday, April 30, 2009 (12:45 p.m. – 1:30 p.m.) |
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Weight Training (Rotated exercises continuously so that exercise was without rest) |
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Bicep Curls (30lbs X 10 reps, 35lbs X 10 reps, 40lbs X 10 reps, 40 lbs X 8 reps) |
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Bench Press (240lbs X 10 reps, 300lbs X 12 reps, 300lbs X 12 reps, 300lbs X 11 reps) |
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Leg Press Machine (170lbs X 10 reps, 240lbs X 10 reps, 280lbs X 10 reps, 320lbs X 10 reps) |
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Shoulder Press (110lbs X 10 reps, 140lbs X 10 reps, 170lbs X 10 reps, 170lbs X 8 reps) – Right shoulder hurt a little. |
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Leg Extensions (Single Leg) (50lbs X 10 reps X 4 sets) |
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Leg Curls (110lbs X 10 reps, 150lbs X 10 reps, 180lbs X 10 reps, 200lbs X 10 reps) |
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Lat Pulldowns (123lbs X 10 reps, 133lbs X 10 reps, 143 lbs X 10 reps, 153lbs X 10 reps) |
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Reverse Dips (Body Weight X 30 reps X 2
sets) |
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Tricep Pressdowns (150lbs X 10 reps, 150lbs X 10 reps) |
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Monday, May 4, 2009 (7:30 p.m. - 9:00 p.m.) |
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Adult Judo Class |
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Warmup - Light |
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Nage-komi (30 minutes) |
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Only one adult and two kids at class. Adult has broken finger. So, no opportunity for randori. |
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Tuesday, May 5, 2009 |
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Uchikomi (with innertube, non-stop) – 5:20 a.m. – 6:10 a.m. |
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Sleeve Pulls (50 reps, 25 each side) |
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O-Soto-Gari (50 reps, 25 each side) |
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Tai-Otoshi (50 reps, 25 each side) |
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Harai-Goshi (50 reps, 25 each side) |
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O-Uchi-Gari (50 reps, 25 each side) |
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Opposing-grip O-Soto-Gari (50 reps, 25 each side) |
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Ippon-Seoinage (50 reps, 25 each side) |
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Off-the-lapel O-Soto-Gari (50 reps, 25 each side) |
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Sasae-Tsurikomi-Ashi (50 reps, 25 each side) |
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Split-legged Seoinage (50 reps, 25 each side) |
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Sode-Tsurikomi-Goshi (50 reps, 25 each side) |
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Total of 500 reps of uchikomi |
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Weight Training (Rotated exercises continuously so that exercise was without rest) – 1:30 p.m. – 2:15 p.m. |
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Shoulder Press (110lbs X 10 reps, 140lbs X 10 reps, 170lbs X 10 reps, 180lbs X 10 reps) |
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Leg Press Machine (1700lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 350lbs X 10 reps) |
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Bench Press (240lbs X 10 reps, 306lbs X 12 reps, 306lbs X 8 reps, 306lbs X 6 reps) |
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Leg Extensions (Single Leg) (50lbs X 10 reps X 4 sets) |
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Lat Pulldowns (126lbs X 10 reps, 146lbs X 10 reps, 156 lbs X 10 reps, 156lbs X 10 reps) |
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Leg Curls (120lbs X 10 reps, 160lbs X 10 reps, 180lbs X 10 reps, 200lbs X 10 reps) |
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Tricep Pressdowns (Bodyweight X 30 reps, Bodyweight X 30 reps, 150lbs X 10 reps, 150lbs X 10 reps) |
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Hammer Curls (35lbs X 10 reps, 40lbs X 10 reps, 45lbs X 10 reps, 45 lbs X 6 reps) |
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Wednesday, May 6, 2009 (7:30 p.m. - 9:00 p.m.) |
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Adult Judo Class |
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Warmup – Light (jogging with agility, rotational exercises, monkey
rolls) |
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Line uchikomi (approximately 250 reps) |
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O-soto-gari |
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O-uchi-gari |
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Sasae-tsurikomi-ashi |
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Harai-goshi |
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Tai-Otoshi |
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Okuri-ashi-harai |
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Split-legged
Seoinage |
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Kenka-yotsu
O-soto-gari |
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Side-tsurikomi-ashi |
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Randori Moderate Intensity |
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Ground (10 minutes) |
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Standing (10 minutes) |
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Thursday, May 7,
2009
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Weight Training Circuit (3:45 p..m. – 4:30 p.m.) – 2nd time through killed me. |
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2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits |
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Hammer Curls (30 lbs X 35 reps each arm first set, 30 lbs X 33 reps each arm second set) |
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Bench Stepups with Dumbbell (30 lbs X 12 reps each leg) |
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One Arm Dumbbell Snatch from Floor (45 lbs X 12 reps X 2 sets) |
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Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (30 lbs X 66 reps each leg) |
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Shoulder Press (110 lbs X 36 reps first set, 31 reps second set) |
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Leg Press (170 lbs X 50 reps X 2 sets) |
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Bench Press (190 lbs X 65 reps, 190 lbs X 56 reps) |
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Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (56 lbs X 25 reps X 2 sets) |
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Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (56 lbs X 20 reps X 2 sets) |
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Leg Curls (110 lbs X 50 reps X 2 sets) |
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Bench Tricep Press (body weight X 60 reps X 2 sets) |
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Monday, May 11,
2009
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Weight Training
Circuit (3:45 p..m. – 4:30 p.m.) – Almost quit on 2nd time
through. |
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2 times through the following circuit performing each
exercise for 1 minute with little/no rest in-between, couple minutes rest
between circuits |
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Hammer Curls (30 lbs X 35 reps each arm first set, 30 lbs X
33 reps each arm second set) |
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Bench Stepups with Dumbbell (30
lbs X 12 reps each leg) |
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One Arm Dumbbell Snatch from Floor (45 lbs X 12 reps X 2 sets) |
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Hop On One Leg with Dumbbells (increase calve explosiveness
for pushing off in Judo) (30 lbs X 66 reps each leg) |
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Shoulder Press (110 lbs X 48 reps first set, 28 reps
second set) |
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Leg Press (190 lbs X 50 reps X 2 sets) |
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Bench Press (190 lbs X 50 reps, 190 lbs X 55 reps) |
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Pulley Machine Pulls Facing the Machine (like Judo sleeve
pull) (60 lbs X 25 reps X 2 sets) |
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Pulley Machine Pushes Facing Away from the Machine (in a
Tai-Otoshi stance) (60 lbs X 20 reps X 2 sets) |
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Leg Curls (110 lbs X 50 reps X 2 sets) |
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Bench Tricep Press (body weight
X 60 reps X 2 sets) |
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Adult Judo Class
(7:30 p.m. – 9:00 p.m.) |
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Warmup (rotational exercises, stretching, jumping jacks, side-to-side
pushups, situps, ukemi, cartwheels, and roundoffs) |
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4 new students – taught O-soto-gari, Ippon-seoinage, and Kesa-gatame. |
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Light mat randori (20 minutes) |
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Tuesday, May 12,
2009 – No exercise. Meeting at work
lasted from 2:00 p.m. – 4:00 p.m. and I hadn’t eaten anything yet.
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