Fit by the end of the year

[righty]

Hi everyone,

Apologies if this is a bit ramble-like but I am trying to get my thoughts together. I’ve got a number of things coming up at the end of this year and next year that I would like to be physically prepared for, well at last as much as I can be. I figure since I get enough warning there isn’t much excuse otherwise. So one’s a big grading but others are big competitions, including international ones I’d like to get in to.

So until then I’d like to work out a plan and stick to it more or less. At the moment outside of MA I’ve been doing strength work - 5x5 stronglifts and cycling but I’m coming off injury that’s prevented most things so it’s a good time to sort a program out.

Schedule at the moment is 2 hours of MA in the evenings Monday to Thursday. With regards to physical exertion these lessons are hard to judge – sometimes they are balls to the walls, some are more cruisy. I’m thinking I can fit 30 mins extra prior to each MA session and leave Friday as a rest day. Weekends have been a bit lazy at the moment but normally include a longer 2+ hour ride and a bludge day. But I’m not sure what a good balance is between strength, cardio and other specialties. Previously I’ve focused more on strength because I simply enjoy it more. I would also like to ride more during the week by cycling to work which would be 30 Km each way but I have the option of riding one way a day.

So can anyone suggest a balanced and sustainable fitness program and possibly workouts to fit in with the time I have. I have all the gear I think I will need the only caveat is I really hate running, hence the cycling instead.

Any help is appreciated. If you can think of any questions that would help you help me please ask.

[Kuma]

"Fit" is a pretty vague definition. Perhaps if you share some of your goals and what you want to be ready for we can help you a lot better.

[righty]

"Fit" is a pretty vague definition. Perhaps if you share some of your goals and what you want to be ready for we can help you a lot better.

Yeah, I know it's a bit vague and that's one of the problems I am having. It's easy for me to say I want to bench X amount or run 5 Kms in X amount of time.

So requirements for events
The Grading - JuJutsu, date yet to be determined but someone thinks around that time I might be ready for shodan. I don't have to do any particular physical feats like I've heard of others (e.g. 1000 pushups) but from what I've seen it's pretty much going through the entire syllabus for at least 2 hours in addition to sparring everyone at the end.

Competition - Judo. Would like to finish a 5 minute match with my head somewhere other than between my knees and put out a consistent effort in that time.

It's tricky because I know the specific training for both of these is different.

Where I stand currently...

Strength - Currently adequate for the grading but more will give a competitive advantage in comps. Goals would be to reach Intermediate level in the major lifts - people tell me I'm strong for a girl but I'm currently at or around the higher untrained and novice level. http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

Cardio - Biggest weakness. I have trouble setting goals for myself in this area. So help here is appreciated. I think I might have to set a course and time trial myself either on the bike or pick a routine, possibly something crossfit like and do it for time or distance. I suppose I could try the beep test, despite my hatred of running, I have no idea where I would score right now.

[Doublejab]

Hmmm, two very very different goals in terms of energy output.

Firstly I would say the number one way to increase your cardio for judo comps isn't doing 'cardio' exercise, it's getting in more randori, both standing and on the ground. Try doing 4 X 6 minute rounds with a 4 minute break between each to simulate the competition where you might have to fight several times without a long break between each.

If it's difficult for you to get in extra judo practice then interval rounds are your friend. Try something like a minute continiously as fast as you can, then 30 seconds break. Four of these in a row gives you a 6 minute round. Something like sprawls (burpies without a press up), break, squat jumps, break, press ups, break, then jumping lunges to end. Or any basically any varied combination of four exercises that are challenging for you to perform continiously for a minute.

In terms of your grading I wouldn't think you need to do much more in the way of training if you're already doing 4X2 hour sessions every week. Maybe try and spar as much as possible and at a higher intensity than usual, try to push the pace constantly. You really want to be able to impress at the grading.

In terms of how your strength work fits into your routine...its tough! I haven't lifted in months simply because I find it hard to fit it in when I'm training for competition. I would advise that maybe once a week would be all you can fit in and be wary of taxing your body too much in the 24-48 hours after your strength workout. Doing something like press ups the day after, for example, I think is conterproductive. I definitely had the best results from strength work when I had a complete day off the next day, but thats not easy when you're training for a competition!

[icefield]

Strength wise do two full body days a week, squat deadlift bench and chin up, make the second day 2/3 or 70% of the volume of the first day keep it simple and easy

Cardio wise what’s your resting heart rate and can you test your heart rate recovery between 5 minute rounds of Judo rolling?

if you cant put a heart rate monitor on during judo then sprint cycle for 5 minutes and then take your HR after a minute rest, see what it drops from and to do this for 3 round and record your HR after each 1 min rest

That will give you some idea of your fitness levels and at least give you some goals to aim for, ie 5 second drop in resting heart rate, 5 second drop in heart rate recover between rounds