Scott's 2008 training log

Wai Jia: The Kung Fu Forum Kung Fu Training and Health
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1

This is my training log for 2008. I decided to call it a training log instead of a judo log because a lot of what I’ll be documenting is strength and conditioning and maybe not so much Judo and Jiu Jitsu due to being in Graduate school.

Okay first Biographic info:

Name: Scott

Height 6 foot

Weight Right now around 185-187, made great gains in weight since starting training for strength in August of 2007 (gained a good 15lbs!)

My Old 2007 Judo/training log

Places I train:

Panther Grappling Club

I may refer to this as “Pitt Grappling Club”

The South Hills Judo Club

And I generally lift weights at the Peterson Event Center.

Okay, here are some goals:

[SIZE=“4”]Short term goals:[/SIZE]

Implement my new workout routine (more details about this)

Manage to bench press 85lb db’s

If time and weather permits to get to the running track and run some sprints

To do any sports when the opportunity presents itself. Pick up football, tennis, or anything else that is fun and will aid in conditioning.

To use more of the technical knowledge that I’ve accumulated when I roll

To be more quick when I roll, whem I’m less sluggish I do a lot better than when I’m just not there

To be more mentally focused when rolling, this also helps me do better

(with regards to above)

To focus throughout practices and forget about socializing with others until after practice

[SIZE=“4”]Longer Term Goals[/SIZE]

To be putting up respectable #'s, and especially to improve my bench press

To be conditioned in a way that will improve my sport (judo/bjj) performance

To learn and better implement olympic/dynamic lifts into my training routine

To win in a jiu jitsu competition. I feel I do great in practice (sometimes) but I have never won in a competition.

To improve my focus and start a regular meditation/visualization practice

To make it to as many Judo/BJJ/Rolling session as time will permit (without failing out of school)

2

New Workout Plan

Although I’ve made some great gains with my old routine I want to implement a routine that is slightly different.

[SIZE=“4”]The Old Routine:[/SIZE]

Push Day

Pull Day

Squat Day

Making one of these days each week a max effort day (pyramiding from 5 reps downward with the addition of more weight) and the rest of those days doing 5 x 5

[SIZE=“4”]The New Routine[/SIZE]

Still Probably use a 3 day split, but I will work the whole body each session. I would like my workouts to look like this

Day 1

Push movement (ex: db bench press) (This will be ‘push dominant’ day and the push movement will be the highest intensity)

Pull movement (ex: weighted pull up)

Do supersets of these, and then:

Lower body movement (ex: Squats/Deads)

Plus: Dynamic movements (cleans, swings, etc)

Plus: Assistance lifts

Day 2
Similar with pulling movement as the highest intensity

Day 3
Similar with lower body intensity, alternating weekly between squat/squat variation and dead/dead variation focus

Also: I would like to do conditioning whenever the opportunity presents itself!

3

[SIZE=“4”]Why the new routine?[/SIZE]

In sport muscles are rarely worked in isolation

Push and pull motions in the same day lead to better hormone response

To see what kind of gains I make, if I don’t make any I’ll switch back to my old routine or another routine.

[SIZE=“4”]Thing I can do to improve my judo/bjj[/SIZE]

Solo drilling when I can’t get to class (shadow uchi komi, resistance band kazushi)

Agility work (skipping rope, running sprints, etc.)

Focus throughout the practice (beat up on my short attention span)

Allow myself to get into ‘bad situations’ when grappling, so that I have to overcome them frequently

I will add to all of these goals and try to keep a record of my progress towards them all. I hope this log allows me to see where my training is right and where it could be improved. I also appreciate any training advice, tips, or discussion from anyone who cares to read or comment.

I will start posting regularly in this log when I arrive home from vacation on 12/23 (but due to the holiday probably won’t get to workout til after that).

While in Panama I plan on visiting Gracie Barra Panama and a judo school. I have emailed several judo schools to see which ones are near to my wife’s family’s home. I’ll try to update on my first international martial arts experience asap!

4

Just got back from Panama City, Panama. My athletic life took a vacation and I didn’t do much of anything while in Panama. Not to make excuses but A) it was hot B) my wife’s family’s house was not all that big, and C) we were really really busy doing things.

I did get to visit the Juan Ivaldi school of Judo. They were very welcoming and the experience was great. Sensei Noriyuki Sasaki of New York happened to be visiting Panama and gave the class, and he gave it in English which was great for me! All of the black belts in the class were great, and they made sure to let me know that they were my judo family away from home and that I could always train there!

The only other remotely athetic thing I did was play futbol (soccer) with my brother in-laws, and a Canadian guy. Woulnd’t you know the North Americans were the only guys who scored any goals. Also did some swimming, but in all reality it was a week away from everything. My diet was okay, a lot of fried food in Panama (bananas, yucas, etc), but a lot of fresh seafood, fruit, and other stuff.

It was a great trip, now it’s time to get back to working out!

5

Good luck with the log!
I’ve been doing judo for a little while now and I can say that it is good wholesome fun! Very explosive, dynamic, and aggressive. The learning curve is awesome.
Have you thought of kettlebell training? That helps a lot with explosiveness, endurance, grip, and coordination.

6

12/25
Did some pushups and walking lunges, but pretty much took it easy, it’s christmas. Plus I can get back into the gym tomorrow and see how weak I really am!

Winterpalm
The gyms I go to do not have kettlebells, however I would love to add them to my training and actually have started implementing some kb movements (swings) into my training.

7

12/26

Didn’t get into the gym due to the limited hours over the holidays and some previous plans of mine…

2 min jumprope
30 sec rest
30 sec burpees
30 sec rest
2 min jumprope
30 sec rest
30 sec squats
30 sec rest
2 min jumprope

resistance band kazushi

ab stuff (v-ups, bikes, planks etc.)

stretching

8

[QUOTE=Scott Meneely;829346]Just got back from Panama City, Panama. My athletic life took a vacation and I didn’t do much of anything while in Panama. Not to make excuses but A) it was hot B) my wife’s family’s house was not all that big, and C) we were really really busy doing things.

I did get to visit the Juan Ivaldi school of Judo. They were very welcoming and the experience was great. Sensei Noriyuki Sasaki of New York happened to be visiting Panama and gave the class, and he gave it in English which was great for me! All of the black belts in the class were great, and they made sure to let me know that they were my judo family away from home and that I could always train there!

The only other remotely athetic thing I did was play futbol (soccer) with my brother in-laws, and a Canadian guy. Woulnd’t you know the North Americans were the only guys who scored any goals. Also did some swimming, but in all reality it was a week away from everything. My diet was okay, a lot of fried food in Panama (bananas, yucas, etc), but a lot of fresh seafood, fruit, and other stuff.

It was a great trip, now it’s time to get back to working out![/QUOTE]

you slacker. :stuck_out_tongue:

9

Nothing worth documenting the past few days, some bodyweight stuff. All of the weightrooms on campus are closed. I also had a little bug.

Seven, if I was a slacker before what does this make me? I may go out to south hills judo next week.

10

12/31

The last 2007 workout (probably)

2 min jumprope

30 sec rest

30 sec squats

30 sec rest

2 min jumprope

30 sec rest

30 sec burpees

30 sec rest

1 min jumprope

30 sec rest

30 sec squats

push/pull between resistance band and pushups

static stretching

11

How was your trip, slackah!

Glad to hear you’re back. I’m trying to get back on the logging wagon. My new log is here: http://pittfrog.blogspot.com. I like the blog format more. I’ll also be discussing other crap besides BJJ/Judo and conditioning.

What days do you practice at Pitt? Maybe I can make it down there.

12

[QUOTE=pittfrog;831162]How was your trip, slackah!

Glad to hear you’re back. I’m trying to get back on the logging wagon. My new log is here: http://pittfrog.blogspot.com. I like the blog format more. I’ll also be discussing other crap besides BJJ/Judo and conditioning.

What days do you practice at Pitt? Maybe I can make it down there.[/QUOTE]

Nice new blog! Good to hear from you! I might be able to make it out to south hills judo on Mondays, maybe, we’ll see how the semester goes. Pitt hasn’t set the schedule yet, but I usually go on fridays (gi night).

Nothing log worthy as of late, bodyweight stuff, and today went out to the soccer field in shenely park and ran some sprints in the snow and ice! That’ll get the lungs working!

I have been a slacker, I can’t wait for next week to get in the weight gym. I’m smaller and I bet I lost some of the strength gains I made last year in the gym. Oh well, I have to get a gym membership to a gym that doesn’t close over semester break.

13

Back to the weight room

Supersets
standing barbell overhead press 115lbs x 5
High Pulls 115lbs x 5
ohp x 5
hp x 5

ohp @ 115lbs x 5
pull ups x 6

ohp x 5
pull ups x 5

ohp x 5
pull ups x 5

55lb db bench press
x 10
x 10

db rows, 65lbs
x 6
x 6

I went really easy on this session. Hopefully later in the week will pick back up on the intensity and will get stronger again. I can probably make it to Pitt grappling on Thursday and Friday this week.

14

Squats
225 x 6
225 x 5
225 x 6
225 x 5
225 x 5

Supersets, bodyweight pull ups to dips
pull ups x 6
dips x 20

pull ups x 5
dips x 15

pull ups x 5
pull ups x 4
pull ups x 3

stretching

15

1/11

Pitt grappling

Worked on some principles since it was the beginning of the semester

Grip fighting (standing)

Posture

Breaking grips

Getting the inside grip

Went over collar chokes from guard

Rolled with one guy, got him in the gift wrap and couldn’t finish, finally got him with an armbar

1/12

Weights-------I think I’m going back to the 3 day split of one day puch, one day pull, one day squat, each week picking one max intensity day. I will still try to do some supersets on the push or pull day. I don’t really like doing the whole body thing.

db bench press
70lb db’s x 5
70 x 5
70 x 5
70 x 5
70 x 5

Deadlift
225lbs x 5
225 x 5
225 x 5
225 x 5
225 x 5

db ohp
55lb db’s x 5
55 x 5
55 x 5
55 x 5
55 x 5

Supersets
cable push downs to pull ups

pushdowns x 10
pull ups x 4

push downs x 10
pull ups x 3

push downs x 10
pull ups x 2

One lateral raise immediately followed by one front raise
15lb db’s x 10
15 x 10
15 x 10

On monday I’ll get back on the old routine of three days a week. I really feel I made good progress, and it was a good program for making progress.

16

1/14

Squats
225lbs x 6
245 x 6
295 x 4
315 x 3
315 x 3

Front squats
(115lbs x 6) x 5

Some breakfalls, shrimping, leg raises, and walking lunges.

Stretching.

17

1/16

Push

db bench press

70lb db’s x 6
75 x 4
75 x 4
75 x 4
75 x 3

dips to knee raises supersets

20 dips
20 kr’s

18 dips
20 kr’s

20 dipes
20 kr’s

one superset ohp to bent over rows
45lb db’s
ohp x 5
row x 5

one front raise then one lateral raise

15lb db’s x 5 (each)

x 5

x5

Tricep pressdowns, don’t know the weight, 3 sets of 10

cable crossovers, 3 sets of 10

18

Morning workout (plan on going to grapple tonight)

Deadlifts

225 x 5
275 x 5
275 x 5
225 x 5
225 x 5

Pull ups, alternating grip one set grip in, one set grip out. Bodyweight + 25lbs
x 4
x 4
x 3
x 4
x 3

db rows
65lb db’s x 5
65 x 5
65 x 5
65 x 5
65 x 5

Curls
(25lb db’s x 6) x 4

Hammerstrenght barbell rows
90lbs x 6
90 x 6
90 x 6

Superset - 4 pull ups, 10 dips

Will update for grappling tonight…

19

1/18

Panther Grappling

Went over basics again:

Standing up to base

basic scissors sweep

If uke comes to one knee while doing the scissors sweep, put your foot under the knee to lift him up.

If you can’t get it, you can push your foot directly into the knee

Pin escapes

I had to leave early and didn’t get to roll.

1/19

Ab stuff and stretching.

I don’t want to beat a dead horse, but I really want to be able to train martial arts more than once a week. I don’t know what life will be like this semester, so I don’t know what I will be able to do. I want to continue to improve martial arts skills, which I don’t feel is happening training one time a week. I’m not as young as I once was, so I should be shifting to being a more technical martial artist. I want to do this in both Judo and BJJ.

Oh, and I feel in the gym I can get back to the intensity it was at before the break. I’m going to add a max effort day this week.

Diet notes: I’ve been eating a little more poorly lately. Last week this was my focus in the grocery store, and it will continue to be my focus. I want most of the carbs I eat to be low gi carbs (whole wheat, etc), I want to eat more veggies and fruits, and I want to consume less refined sugar. Most of the refined sugar I get is in the coffee I drink, so I’m going to drink more tea (although I love coffee more) and drink lattes and such w/ out sugar.

20

Got out to the South Hills Judo Club for the first time in a long time, I really missed the club and everyone there!

Warm up

Moving kazushi

moving uchi komi for koshi guruma

throws for koshi guruma

Combination: Koshi Guruma , uke steps out and around, so we follow up with Uchi Mata

I had a difficult time with the transition to uchi mata. (As always) I need to remember to keep my kazushi on the sleeve hand UP, and I also think my angle was a little weird.

Did a few rounds of kumikata (gripfighting). I think I did alright.

Randori:

vs. Paul, got thrown a couple times, he told me I did really well

vs. Jeff, no throws either way

vs. Rich, got a kouchi gari

I’m thinking I can get to at least 2 practice sessions a week, at least I hope.

edit: I did manage to stay focused on judo throughout the class and didn’t get sidetracked by conversation about other things. It is my goal to try to be as focused on martial arts as I can while training, and not get carried away by chatter. I just thought I’d mention this to track the progress.