Opinion of my conditioning plan

**GRAB MY WRIST** · Posted On: 2/07/2007 10:11pm

Hi Peepul,

Well, with the arrival of my daughter (3 weeks old now) I have not been able to continue with my MA training. I gave myself a 3 months break/hiatus from training to take care of the little one and will (hopefully resume) my training in Apr'07.

I live in an apartment and have devised a plan to keep my physical standard until I resume training. Below is my plan, please provide your criticism or opinions, thanks. My objective is to maintain my overall fitness so that when I return to Judo again in Apr'07 I do not have to gassed out.

Monday: (1 hour workout)
i) Shadowbox - 10 minutes
ii) Stair-master (a cross btw a threadmill and stationary bike) - 10 minutes
iii) Shadowbox - 10 minutes
iv) Stair-master (a cross btw a threadmill and stationary bike) - 10 minutes
v) Shadowbox - 10 minutes
vi) Stair-master - go light as part of cool-down - 10 minutes

Tuesday: (1 hour workout)
i) Calisthenics (Judo Taisho) - 10 minutes
ii) Stomach Crunch - 6 sets of 15 reps
iii) Reverse Bicylcle (lying on back) - 3 sets of 30 revolutions
iv) Bridge and rolls - 3 sets of 10 reps (left and right)
v) Repeat from ii) to iv) until 1 hour time is up.

Wednesday
Rest

Thursday: (1 hour work-out)
i) Calisthenics (Judo Taisho) - 10 minutes
ii) Push-up - 6 sets of 5 reps (my push-up is done slowly, not the jerky type)
iii) Stair-master (a cross btw a threadmill and stationary bike) - 10 minutes
iv) Burpees - 6 sets of 5 reps
v) Stair-master (a cross btw a threadmill and stationary bike) - 10 minutes
vi) Squats - 1o sets of 10 reps
Vii) Stair-master - go light as part of cool-down - 10 minutes

Friday
Same as Monday

Saturday
Rest

Sunday
Same as Tuesday

Thanks in advance.

GMW

**Flash Jackson** · Posted On: 2/08/2007 2:32am

http://www.bullshido.net/forums/show...20&postcount=6

**GRAB MY WRIST** · Posted On: 2/08/2007 3:38am

Originally Posted by Flash Jackson

http://www.bullshido.net/forums/show...20&postcount=6

I don't quite follow you... sorry.

GMW

**Flash Jackson** · Posted On: 2/08/2007 4:49am

Then start walking faster, or eat my dust.

**isol8d** · Posted On: 2/08/2007 8:15am

Originally Posted by Flash Jackson

Then start walking faster, or eat my dust.

:bsflag:

Heh, to be honest, I didn't quite follow why you posted workout advice in a nutrition thread. Did I miss something in another thread that linked Mackie Shilstone's nutrition advice to ross boxing?

FWIW, I'm not saying the content is wrong or ineffective, just very out of context for the thread.

**Flash Jackson** · Posted On: 2/08/2007 11:58pm

I'm giving him my longest post on conditioning, so I don't have to re type myself. I was using those quoted posts of myself originally for a giant rebuttal to Bullshido in general, for the mass amount of posters that said I don't know anything. But instead of showing up the people that did, I just made myself an ass on someone's thread. But that's what Bullshido forums are about. Being an ass. Right Alex?

**Nid** · Posted On: 2/15/2007 2:13pm

Calisthenics (Judo Taisho) - 10 minutes
Bridge and rolls
Squats
Stomach Crunch

^Nothing wrong with that stuff. The rest is just gonna kill time, if your thing is Judo preperation.

Not sure what Judo Taisho is exactly, but I'd be concerned with putting yourself in the wierd positions in which you find yourself while grappling. In particular, stretch and condition the neck and back in the positions in which your folded, twisted, and bent.

Cuz the bottom line is that none of that will prevent you from gassing upon your return. I've found (cuz I'm the master of lay-offs) is that a great deal of soreness CAN be prevented. So get cracking with bridges, and reverse somersaults etc.

**meataxe** · Posted On: 2/15/2007 3:03pm

GMW,

The one thing I would question is why you need to alternate stairmaster with shadowboxing. Aerobic exercise gives the greatest benefit to endurance if you maintain an elevated heartrate for an extended period. The real cardiovascular benefits start *after* 20min.

If you are alternate to stop from being bored, then I'd suggest using a heartrate monitor to ensure you stay at your target heartrate.

Personally, I don't like the stairmaster, but it should work OK if you are able to hit your target heartrate.

**GRAB MY WRIST** · Posted On: 2/15/2007 10:14pm

[QUOTEKein Haar]Not sure what Judo Taisho is exactly, but I'd be concerned with putting yourself in the wierd positions in which you find yourself while grappling. In particular, stretch and condition the neck and back in the positions in which your folded, twisted, and bent.

Cuz the bottom line is that none of that will prevent you from gassing upon your return. I've found (cuz I'm the master of lay-offs) is that a great deal of soreness CAN be prevented. So get cracking with bridges, and reverse somersaults etc.[/QUOTE]
Judo taisho is just calisthenics.

Originally Posted by meataxe

The one thing I would question is why you need to alternate stairmaster with shadowboxing. Aerobic exercise gives the greatest benefit to endurance if you maintain an elevated heartrate for an extended period. The real cardiovascular benefits start *after* 20min.

Just to spice things up... Boredom will ruin a workout. I can't possibly do shadow box for like 15 minutes without boredom setting in, neither can stair-master. Hmm... perhaps, if I put my TV infront of my stair-master, it could decrease the boredom factor.

The reason who i do shadow-box and stair-master are plainly for cardio workout.

GMW

**Flash Jackson** · Posted On: 2/16/2007 4:40am

Originally Posted by meataxe

GMW,

The one thing I would question is why you need to alternate stairmaster with shadowboxing. Aerobic exercise gives the greatest benefit to endurance if you maintain an elevated heartrate for an extended period. The real cardiovascular benefits start *after* 20min.

If you are alternate to stop from being bored, then I'd suggest using a heartrate monitor to ensure you stay at your target heartrate.

Personally, I don't like the stairmaster, but it should work OK if you are able to hit your target heartrate.

Bullshit to the extreme! Work out like you do your sport, as mentioned above, in my post. Judo matches go for a maximum of blank amount of time? Then all your workouts should last blank amount of time. Do squats with your feet together, just like when you throw, train specificity. I haven't been to enough tournys to see how long Judo matches actually last. At the dojo, we just go for like a minute and a half, regardless of the score.

Originally Posted by Kein Haar

Calisthenics (Judo Taisho) - 10 minutes
Bridge and rolls
Squats
Stomach Crunch

^Nothing wrong with that stuff. The rest is just gonna kill time, if your thing is Judo preperation.

Not sure what Judo Taisho is exactly, but I'd be concerned with putting yourself in the wierd positions in which you find yourself while grappling. In particular, stretch and condition the neck and back in the positions in which your folded, twisted, and bent.

Cuz the bottom line is that none of that will prevent you from gassing upon your return. I've found (cuz I'm the master of lay-offs) is that a great deal of soreness CAN be prevented. So get cracking with bridges, and reverse somersaults etc.

I have this feeling your gonna love sandbags, water balls, kegs, and bodyweight. The unusual stuff sloshes around like your opponent's body during a match(wanna hear a funny story? I have a friend who works out with his girlfriend because he's too lazy to build the tools above). The bodyweight simulates the matwork. I also have a friend that has replaced burpees in his program with zempo kaiten ukemi, done on a concrete floor. Re-read my post, gather those points, and train specificity.