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Training Log for 2009 World Masters Championships |
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Atlanta, GA – August 19 - 23 |
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Friday, June 26, 2009 (9:00 a.m. – 5:00 p.m.) |
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Attended judo camp in Monroe, NC |
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Saturday, June 27, 2009 (9:00 a.m. – 5:00 p.m.) |
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Attended judo camp in Monroe, NC |
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Monday, June 29, 2009 (7:30 p.m. - 9:00 p.m.) |
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Adult Judo Class |
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Taught new beginner for most of the class |
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Randori Moderate Intensity |
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Standing (25 minutes) |
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Wednesday, July 1, 2009 |
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Weight Training (3:40 p.m. – 4:25 p.m.) |
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Alternated between the following paired exercises for the indicate number of sets. Performed exercises continuously with no rest. |
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1 |
Bench Press (240 lbs X 10 reps, 300 lbs X 12 reps, 300 lbs X 12 reps, 300 lbs X 10 resp) on Universal Machine |
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2 |
Leg Press (220 lbs X 10 reps, 270 lbs X 10 reps, 320 lbs X 10 reps, 320 lbs X 10 reps) |
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1 |
Shoulder Press (110 lbs X 10 reps, 140 lbs X 10 reps, 170 lbs X 7 reps, 170 lbs X 7 reps) separated right shoulder hurt slightly |
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2 |
Single Leg Extension (50 lbs X 10 reps X 4 sets) |
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1 |
Lat Pulldowns Behind Neck (126 lbs X 10 reps, 146 lbs X 10 reps, 156 lbs X 10 reps, 156 lbs X 7 reps) shoulder hurt |
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2 |
Leg Curls (110 lbs X 10 reps, 150 lbs X 10 reps, 180 lbs X 10 reps, 200 lbs X 10 reps) |
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1 |
Dumbbell Curls (30 lbs X 10 reps, 35lbs X 10 reps) Cable Pulley Curls (100 lbs X 10 reps, 110 lbs X 10 reps) |
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2 |
Calve Press (220 lbs X 10 reps, 270 lbs X 10 reps, 320 lbs X 10 reps, 320 lbs X 10 reps) bounced for 20 reps at the top following each set. |
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1 |
Tricep Pressdowns (120 lbs X 10 reps, 150 lbs X 10 reps, 150 lbs X 10 reps, 150 lbs X 10 reps) |
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Adult Judo Class (7:30 p.m. - 9:00 p.m.) |
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Static uchikomi with new beginner |
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O-soto-gari (30 reps) |
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Ippon-seoinage (30 reps) |
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O-uchi-gari (30 reps) |
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Conditioning Circuit – 1 Time Through –
45 seconds for each exercise with no rest in between. |
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Pushups (56 reps) |
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Situps |
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Leap frogs and crawl through uke’s legs |
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Squat thrusts |
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Uchikomi (Harai-Goshi) |
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Pick-up counter to high harai-goshi |
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Nage-komi (throwing practice) |
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Conditioning Circuit – no rest in
between randori bouts – 12 minutes of randori with no rest. |
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Mat randori with partner 1 (3 minutes) |
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Standing randori with partner 1 (3 minutes) |
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Mat randori with partner 2 (3 minutes) |
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Standing randori with partner 2 (3 minutes) |
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Thursday,
July 2, 2009 thru Monday, July 6, 2009 (Vacationing in Cancun) |
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Wednesday, July 8, 2009 |
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Weight Training (3:00 p.m. – 3:45 p.m.) |
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Alternated between the following paired exercises for the indicate number of sets. Performed exercises continuously with no rest. |
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1 |
Bench Press (240 lbs X 10 reps, 300 lbs X 12 reps, 300 lbs X 12 reps, 300 lbs X 12 resp) on Universal Machine |
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2 |
Leg Press (240 lbs X 10 reps, 280 lbs X 10 reps, 320 lbs X 10 reps, 350 lbs X 10 reps) |
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1 |
Shoulder Press (110 lbs X 10 reps, 140 lbs X 10 reps, 170 lbs X 7 reps, 40 lbs dumbbell X 5) separated right shoulder hurt a lot |
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2 |
Single Leg Extension (50 lbs X 10 reps X 4 sets) |
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1 |
Lat Pulldowns Behind Neck (126 lbs X 10 reps, 146 lbs X 10 reps, 156 lbs X 10 reps, 156 lbs X 7 reps) shoulder hurt |
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2 |
Leg Curls (110 lbs X 10 reps, 140 lbs X 10 reps, 180 lbs X 10 reps, 200 lbs X 10 reps) |
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1 |
Dumbbell Curls (30 lbs X 10 reps) Cable Pulley Curls (102 lbs X 10 reps X 3 sets) |
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2 |
Calve Press (220 lbs X 10 reps, 270 lbs X 10 reps, 320 lbs X 10 reps, 320 lbs X 10 reps) bounced for 20 reps at the top following each set. |
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1 |
Tricep Pressdowns (120 lbs X 10 reps, 150 lbs X 10 reps, 150 lbs X 10 reps, 150 lbs X 10 reps) |
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Adult Judo Class (7:30 p.m. - 9:00 p.m.) |
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Warmups – Running with agility drills, rotational exercises, stretching, pushups (wide, medium, narrow, medium), V-up situps, leg raisers, ukemi |
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Uchikomi going back and forth between two partners |
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O-soto-gari (20 reps) |
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Harai-Goshi (20 reps) |
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O-uchi-gari (20 reps) |
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Off-the-grip Tai-Otoshi (20 reps) |
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Randori |
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Standing – 20 minutes (moderate to high intensity) |
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Thursday, July 9, 2009 |
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Running – Interval Circuit (3:00 p.m. – 3:25 p.m.) |
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Ran 1 minute each at 12, 10, 8, and 7
minute paces progressively getting faster.
Did 3 interval circuits like this.
Had to walk for 2 minutes, then did 1 more full interval circuit. Ran a
total of 2.022 miles in 20 minutes. |
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Monday, July 13, 2009 |
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Running – Interval Circuit (2:30 p.m. – 3:00 p.m.) |
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Ran 1 minute each at 12, 10, 8, and 7
minute paces progressively getting faster.
Ran 5 interval circuits like this without stopping. Ran a total of 2.225 miles in 20 minutes
(8:59 pace, .2 miles further than previous attempt) |
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Adult Judo Class (7:30 p.m. - 9:00 p.m.) |
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Warmups – Running with agility drills, rotational exercises, stretching. |
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Uchikomi going back and forth between two partners |
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O-soto-gari (20 reps) |
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Harai-Goshi (20 reps) |
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O-uchi-gari (20 reps) |
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Off-the-grip Tai-Otoshi (20 reps) |
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Randori |
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Standing – 20 minutes (moderate intensity) |
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Tuesday, July 14, 2009 |
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Uchikomi (form practice) with inner tube. (8:00 p.m. - 9:00 p.m.) |
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Sleeve Pulls (50 reps) |
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O-soto-gari (50 reps) |
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Tai-otoshi (50 reps) |
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Harai-goshi (50 reps) |
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Off-the-grip O-soto-gari (50 reps) |
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Morote-seoinage (50 reps) |
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O-uchi-gari (50 reps) |
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Opposing grips O-soto-gari (50 reps) |
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Sasae-tsurikomi-ashi (50 reps) |
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Sode-tsurikomi-goshi (50 reps) |
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Split-legged Seoi-nage (50 reps) |
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A total of 500 reps of uchikomi. |
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Wednesday, July 15, 2009 |
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Adult Judo Class (7:30 p.m. - 9:00 p.m.) |
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Warmups – Running with agility drills, rotational exercises, stretching, push-ups (narrow, normal, wide, normal), v-ups |
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Uchikomi - Static |
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O-soto-gari (20 reps) |
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Tai-otoshi (20 reps) |
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Tane-Otoshi - The “Switch” (20 reps) |
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Ippon-Seoinage (20 reps) |
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Transition from standing to matwork drill – push partner from behind, partner falls, “catch” partner on way down and turnover, hold-down, arm-bar, or choke. Did this for about 12 minutes |
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Randori |
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2 minutes mat, 2 minutes standing, 2 minutes mat and then change partners |
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Did this for 18 minutes straight (between three partners) |
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10 minutes standing randori with most advanced student. |
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Thursday, July 16, 2009 (3:00 p..m. – 3:45 p.m.) |
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Weight Training Circuit |
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1 time through the following circuit performing each exercise for 1 minute with no rest in-between. Attempted a second time through the circuit. I felt exhausted and was only able to do the first 4 exercises. |
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Hammer Curls (30 lbs X 35 reps each arm X 2 circuits) |
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Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (25 lbs X 66 reps each leg X 2 circuits) |
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Bench Press (190 lbs X 52 reps X 2 circuits) |
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Leg Press (190 lbs X 50 reps X 2 circuits) |
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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 (40 lbs X 12 reps) |
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Shoulder Press (110 lbs X 32 reps) – Separated shoulder hurt quite a bit. |
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Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 25 reps) |
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Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 20 reps) |
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Leg Curls (110 lbs X 50 reps) |
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Reverse Pushups (tricep pushes) (body weight X 40 reps) – Right wrist hurt quite a bit. Had to limit to 40 reps. |
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Sunday, July 19, 2009 |
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Uchikomi (form practice) with inner tube. (7:15 p.m. – 8:15 p.m.) |
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Sleeve Pulls (50 reps) |
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O-soto-gari (50 reps) |
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Tai-otoshi (50 reps) |
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Harai-goshi (50 reps) |
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Off-the-grip O-soto-gari (50 reps) |
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Morote-seoinage (50 reps) |
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O-uchi-gari (50 reps) |
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Opposing grips O-soto-gari (50 reps) |
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Sasae-tsurikomi-ashi (50 reps) |
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Sode-tsurikomi-goshi (50 reps) |
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Split-legged Seoi-nage (50 reps) |
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A total of 500 reps of uchikomi. |
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Jump Rope (right after uchikomi) |
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500 repetitions |
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Monday, July 20, 2009 |
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Adult Judo Class (7:30 p.m. - 9:00 p.m.) |
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Only 2 students showed up for class |
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Warmups – Running with agility drills, rotational exercises, stretching. |
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Randori |
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Standing – 20 minutes (light intensity) |
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Tuesday, July 21, 2009 (3:00 p..m. – 3:45 p.m.) |
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Weight Training Circuit |
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2 times through the following circuit performing each exercise for 1 minute with no rest in-between. |
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Hammer Curls (30 lbs X 35 reps each arm X 2 circuits) |
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Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (25 lbs X 66 reps each leg X 2 circuits) |
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Bench Press (190 lbs X 54 reps X 2 circuits) |
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Leg Press (190 lbs X 50 reps X 2 circuits) |
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Bench Stepups with Dumbbell (30 lbs each hand X 12 reps each leg X 2 circuits) |
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One Arm Dumbbell Snatch from Floor (40 lbs X 12 reps X 2 circuits) |
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Shoulder Press (110 lbs X 32 reps, 100 lbs X 28) – Separated shoulder hurt quite a bit. |
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Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 25 reps X 2 circuits) |
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Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 20 reps X 2 circuits) |
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Leg Curls (110 lbs X 50 reps X 2 circuits) |
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Reverse Pushups (tricep pushes) (body weight X 52 reps X 2 circuits) |
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Wednesday, July 22, 2009 |
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Adult Judo Class (7:30 p.m. - 9:00 p.m.) |
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Light turnout for class. Best student not present |
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Warmups – Kumi-kata for 10 minutes |
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Static
Uchikomi – 30 minutes |
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Randori |
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Standing – 20 minutes (light intensity) |
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Thursday, July 23, 2009 |
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Weight Training (3:00 p.m. – 3:45 p.m.) |
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Alternated between the following paired exercises for the indicate number of sets. Performed exercises continuously with no rest. |
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1 |
Bench Press (240 lbs X 10 reps, 300 lbs X 12 reps, 300 lbs X 12 reps, 300 lbs X 12 resp) on Universal Machine |
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2 |
Leg Press (240 lbs X 10 reps, 280 lbs X 10 reps, 320 lbs X 10 reps, 350 lbs X 10 reps) |
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1 |
Shoulder Press (110 lbs X 10 reps, 140 lbs X 10 reps, 170 lbs X 7 reps, 40 lbs dumbbell X 5) separated right shoulder hurt a lot |
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2 |
Single Leg Extension (50 lbs X 10 reps X 4 sets) |
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1 |
Lat Pulldowns Behind Neck (126 lbs X 10 reps, 146 lbs X 10 reps, 156 lbs X 10 reps, 156 lbs X 7 reps) shoulder hurt |
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2 |
Leg Curls (110 lbs X 10 reps, 140 lbs X 10 reps, 180 lbs X 10 reps, 200 lbs X 10 reps) |
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Dumbbell Curls (30 lbs X 10 reps) Cable Pulley Curls (102 lbs X 10 reps X 3 sets) |
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2 |
Calve Press (220 lbs X 10 reps, 270 lbs X 10 reps, 320 lbs X 10 reps, 320 lbs X 10 reps) bounced for 20 reps at the top following each set. |
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1 |
Tricep Pressdowns (120 lbs X 10 reps, 150 lbs X 10 reps, 150 lbs X 10 reps, 150 lbs X 10 reps) |
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Sunday, July 26, 2009 |
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Running – Interval Circuit (1:00 p.m. – 1:25 p.m.) – At gym at housing complex in Atlanta |
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Ran intervals for 20 minutes. Ran the fastest interval portion for 2
minutes each instead of just 1. In 20
minutes, the treadmill stated that I ran 3.21 miles. That cannot be correct. I probably ran around 2.25 miles. |
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Monday, July 27, 2009 |
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Weight Training (3:00 p.m. – 3:45 p.m.) |
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Alternated between the following paired exercises for the indicate number of sets. Performed exercises continuously with no rest. |
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1 |
Bench Press (240 lbs X 10 reps, 300 lbs X 12 reps, 300 lbs X 12 reps, 300 lbs X 10 resp) on Universal Machine |
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2 |
Leg Press (240 lbs X 10 reps, 280 lbs X 10 reps, 320 lbs X 10 reps, 350 lbs X 10 reps) |
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1 |
Shoulder Press (110 lbs X 10 reps, 140 lbs X 10 reps, 170 lbs X 7 reps, 170 lbs X 7 reps) separated right shoulder hurt a lot |
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2 |
Single Leg Extension (50 lbs X 10 reps X 4 sets) |
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1 |
Lat Pulldowns Behind Neck (126 lbs X 10 reps, 146 lbs X 10 reps, 156 lbs X 10 reps, 156 lbs X 7 reps) |
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2 |
Leg Curls (110 lbs X 10 reps, 140 lbs X 10 reps, 180 lbs X 10 reps, 200 lbs X 10 reps) |
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1 |
Dumbbell Curls (30 lbs X 10 reps, 35 lbs X 10 reps, 40 lbs X 10 reps, 40 lbs X 10 reps) |
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2 |
Calve Press (220 lbs X 10 reps, 270 lbs X 10 reps, 320 lbs X 10 reps, 320 lbs X 10 reps) bounced for 20 reps at the top following each set. |
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1 |
Tricep Pressdowns (120 lbs X 10 reps, 150 lbs X 10 reps, 150 lbs X 10 reps, 150 lbs X 10 reps) |
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Adult Judo Class (7:30 p.m. - 9:00 p.m.) |
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Kumi-kata (grip fighting) for 15 minutes |
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Static Uchikomi – 30 minutes |
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3
rounds of (2 minutes mat randori, 2 minutes standing randori, 2 minutes mat
randori) |
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10
minutes of standing randori with best student (moderate intensity) |
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Tuesday, July 28, 2009 |
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Running – Interval Circuit (3:30 p.m. – 4:00 p.m.) |
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Ran intervals for 20 minutes. Resurfaced hip started hurting a lot
around 1.4 miles. Stopped and alternated
running and walking for the rest of the time. Ran 1.95 miles in 20 minutes.
Breathing was great during the whole training, but hip hurt quite bad. Hip recovered well though for the next
day’s training. |
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Wednesday, July 29, 2009 |
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Adult Judo Class (7:30 p.m. - 9:00 p.m.) |
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Kumi-kata (grip fighting) for 15 minutes |
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Static Uchikomi – 30 minutes |
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3
rounds of (2 minutes mat randori, 2 minutes standing randori, 2 minutes mat
randori) |
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15
minutes of standing randori with best student (moderate intensity) |
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Thursday, July 30, 2009 |
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Weight Training (3:00 p.m. – 3:30 p.m.) – Completed this very fast. No rest between sets. |
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Alternated between the following paired exercises for the indicate number of sets. Performed exercises continuously with no rest. |
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1 |
Bench Press (240 lbs X 10 reps, 300 lbs X 12 reps, 300 lbs X 12 reps, 300 lbs X 10 resp) on Universal Machine |
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2 |
Leg Press (240 lbs X 10 reps, 280 lbs X 10 reps, 320 lbs X 10 reps, 350 lbs X 10 reps) |
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1 |
Shoulder Press (110 lbs X 10 reps, 140 lbs X 10 reps, 170 lbs X 7 reps, 170 lbs X 8 reps) separated right shoulder hurt, but not a lot. |
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2 |
Single Leg Extension (50 lbs X 10 reps X 4 sets) |
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1 |
Lat Pulldowns Behind Neck (126 lbs X 10 reps, 146 lbs X 10 reps, 156 lbs X 10 reps, 156 lbs X 10 reps) |
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2 |
Leg Curls (110 lbs X 10 reps, 140 lbs X 10 reps, 180 lbs X 10 reps, 200 lbs X 10 reps) |
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1 |
Dumbbell Curls (30 lbs X 10 reps, 35 lbs X 10 reps, 40 lbs X 10 reps, 40 lbs X 10 reps) |
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2 |
Calve Press (220 lbs X 10 reps, 270 lbs X 10 reps, 320 lbs X 10 reps, 320 lbs X 10 reps) bounced for 20 reps at the top following each set. |
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1 |
Tricep Pressdowns (120 lbs X 10 reps, 150 lbs X 10 reps, 150 lbs X 10 reps, 150 lbs X 10 reps) |
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Saturday, August 1, 2009 |
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Uchikomi (form practice) with inner tube. (8:15 p.m. – 9:00 p.m.) |
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Sleeve Pulls (50 reps) |
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O-soto-gari (50 reps) |
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Tai-otoshi (50 reps) |
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Harai-goshi (50 reps) |
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Off-the-grip O-soto-gari (50 reps) |
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Morote-seoinage (50 reps) |
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O-uchi-gari (50 reps) |
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Opposing grips O-soto-gari (50 reps) |
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Sasae-tsurikomi-ashi (50 reps) |
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Sode-tsurikomi-goshi (50 reps) |
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O-soto-makikomi (50 reps) |
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A total of 500 reps of uchikomi. |
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