Team N.W.T Judo Training Guide

level one: YUKO

How to shape yourself into a National Junior Judo

champion

Index

Introduction-The training program and your goals1. Yuko Stretching, 2. Yuko cardio, 3. Yuko training4. Evaluation5. Motivational thoughts 6. Nutritional information7. What to expect from now on

Introduction So you decided to turn your passion for Judo into a quest for

results and ultimately, for glory. By doing the exercises contained in this booklet, but most importantly by doing them correctly and in the proper order without skipping training levels, you will witness amazing results towards your physical condition and your Judo will improve dramatically. The efficiency of this training lies in YOUR commitment towards success. But how does it affect your Judo? To put it simply, an athlete who is in better physical condition than his opponent increases his chances of victory. Each level represents 24 training blocks. A compilation of your results accompanies the final examination, which comes along with the end of the training blocks.

So start to train!!!

Your objectives, if you accept them…• You’ll have to jog for three minutes without

stopping. • You have to be able to do 10 military push-ups

in 30 seconds. To make those push-ups count, you have to touch a tennis ball that will be placed on the ground underneath your chest.

• You have to do the plank for 10 seconds. • You have to do 10 dynamite squats in 30

seconds.

So start your training!

Yuko stretching: basic stretching

Do each exercise for 5 seconds. • Do neck rotations.• Turn your neck to the right, then to the left. • Bring your left ear to your left shoulder. Bring your right ear to you right

shoulder.• Bring your right hand to your left shoulder. Put some pressure on your

shoulder until you feel a pulling sensation in your arm. • Do arm rotations. Squeeze your biceps and do accelerated rotations. • Do hip rotations.• Turn those knees!• Turn your body to the right. Take a step. Hold it and repeat on the left. • Stand on your left foot and put your right foot in front of you. Rotate your

right foot and your wrists at the same time. Switch sides.

Yuko cardioDo each exercise for 15 seconds.

• Do the robot run! Bring your left hand and your left leg in the air (fold them in a 90 degree angle) and bring them back down. Repeat on the right. Repeat the scheme as fast as you can.

• Bring your hands in front of you. Lift one of your knees up and go hit your hands. Repeat with the other hand. Go as fast as you can!

• Bring your heels to your butt as fast as you can! • Jumping Jacks! Spread your legs out while

simultaneously bringing your hands over your head, clapping them. Bring it all back down. Repeat.

• Suicides! Take a side step and touch the ground with one of your hands. Get back up and take a side step on the other side, touching the ground with one of your hands. Repeat.

Yuko trainingA recovery period of 30 seconds must follow every exercise. Do each exercise for 15 seconds.

LEGS WORKOUTJail Mate Squat A normal squat performed while holding a weight or medicine ball with both of your

hands in front of you with your arms straight. If you can do it with a partner, throw the medicine ball or pass the weight back and forth between you and your partner, doing squats at all times. Do it at least five times. Write down your score.

Dynamite SquatA normal squat with an explosive ending. Perform a squat, and as you reach the lowest

point of the exercise, jump up in the air and stretch your arms towards the sky. Watch your landing and start again. Do it at least seven times. Write down your score.

Electric Chair SquatA normal squat with a sadistic twist. With your back against the wall, bend your knees

and lower yourself until your legs are in a 90 degree angle. Stay there for at least 15 seconds. Write down your score.

Yuko training (continued) A recuperation period of 30 seconds must follow each exercise. Do each exercise for 15 seconds.

ABDOMINAL WORKOUTCrunch Lay on your back. Lift your legs off the ground and bend them. Bring

your hands to your head. Lift your upper body off the ground and go touch your knees with your elbows. Go back to your initial position and repeat.

Double CrunchGo on your back. Lift your legs off the ground and place them at a 90 degree angle. Bring your hands behind your head. Lift your torso off the ground. Spread your arms out and wrap your knees with them. Repeat.

Scissors KickLift your legs off the ground. Move your legs from side to side; keep them straight and don’t let them touch the ground. Repeat.

Yuko training (continued) A recovery period of 30 seconds must follow each exercise. Do each exercise for 15 seconds.Military push-upKneel down on the ground. Bring your hands to the ground. Spread your legs out behind you. Spread your hands at a shoulder-length. Bring your elbows to your ribs. Keep your back and your butt tight. Go as low as you can. Get back up and repeat. Traveler push-up

Do a military push-up. Move your hands, about a foot from your initial position, to the left. Do a military push-up. Go back to your initial position. Move your hands, about a foot from your initial position, to the right. Do a military push-up. Repeat all of those steps. TNT push-up

Do a military push-up. When you reach the highest part of your repetition, open your legs. Close them and do a military push-up. Repeat.

Evaluation!

• Start with a slow jog. This isn’t a race, so don’t sprint. You have to run for 3 minutes.

• Take a minute off after your jogging. You have 30 seconds to do as many military push-ups as you can. A tennis ball will be placed underneath your chest; you’ll have to touch it in order to make your push-ups count. Then, you’ll have to do the plank for a minute. Finish up with dynamite squats; do as many as you can in 30 seconds.

• Take a 30-second break between each exercise. You must accomplish all of the above in order to pass your evaluation.

Evaluation grid(non-official)

Exercise Time or repetitions

Succeeded? Extra time

Run 3 minutes Yes No

R E s T 1 minute

Push-up At least 10 Yes No

R E S T 1 minute

Plank 10 seconds Yes No

R E S T 1 minute

Dynamite squat At least 10 Yes No

Evaluation grid(official)

Exercise Time or repetitions

Succeeded? Extra time

Run 3 minutes Yes No

R E s T 1 minute

Push-up At least 10 Yes No

R E S T 1 minute

Plank 10 seconds Yes No

R E S T 1 minute

Dynamite squat At least 10 Yes No

Motivational thoughtsTake calculated risks.

That is quite different from being rash.George S. Patton

Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks.

Johann Gottfried Von Herder We are what we repeatedly do. Excellence, therefore,

is not an act but a habit.Aristotle

Men's best successes come after their disappointments. Henry Ward Beecher

Do not wait to strike till the iron is hot; but make it hot by striking.William B. Sprague

If you want to succeed in the world must make your own opportunities as you go on. The man who waits for some seventh wave to toss him on dry land will find that the seventh wave is a long time a coming. You can commit no greater folly than to sit by the roadside until some one comes along and invites you to ride with him to wealth or

influence.John B. Gough

Great spirits have always encountered violent opposition from mediocre minds.Albert Einstein

Nutritional information• Drink 1.5 L of water everyday. • Chose foods that have a low percentage of fat and

sugar. • Eat every 3 or 4 hours to ensure that you won’t be

starving at mealtime. • Your snacks should be balanced, containing at least

two food groups, and packed with lots of fibers and proteins.

• Drink a glass of chocolate milk after your training as a recovery drink after your training.

What to expect from now on…Now that the Yuko training program is history, you should go and grab the Waza-ari training guide. If you haven’t dropped your unhealthy habits by now, you should seriously consider getting rid of them now. If you are more than 2.5 kilograms over your fighting weight, you should probably consider changing some of your eating habits. If you are more than 7 kilograms over your fighting weight class, then you might want to consider fighting in a weight class that is closer to your current weight.The nutritional advice given in this document and in the ones that follow are simply guidelines. For more in-depth advice, go see a sports dietician.Go see your coach to receive the Waza-ari training program. Keep up the good work!