Jim's getting back to competition program

[Jim Tinney]

Hi all,

Just got through a big transitional period - coming off a knee injury several months ago, moved to another state, got away from training, and took and passed the bar exam. Since I was sworn in today, I thought I would reward myself by recommitting myself to getting back into training, so here I am. Before I moved I was competing regularly in BJJ, sub wrestling, and some karate/jiujitsu tourneys, and really seeing alot of improvement and want to get back on track.

I cheated a little, by restarting BJJ training two weeks ago, and the knee feels totally rock solid (I've been doing Body-Flow™/four corners in the down time).

As a motivator, I am looking at possibly competing in a BJJ tournament on January 24 - which would give me 9 weeks to rebuild and feel like I've reset and got a fresh start.

I tend to be bad about conditioning, just using mat time or messing around with random exercises or playing with Clubbells®, grippers, BWE, etc., so this time I'm trying to be organized and directed, especially since I will not be able to rely on just rolling forever to stay in shape. With my limited practice time, I'll need to make it count.

At my disposal:

2 15lbs. Clubbells®
1 Total Trainer (kind of a budget pilates reformer/total gym thing) - with an extra 100lbs of weight
Stopwatch
Resources (Body-Flow™, Maximology™, 5MM, Circ. Strength book, ROSS videos)

Training schedule

Monday and Wednesday : hour of drilling technique/ 45 min to hour of rolling

Once a month on Sunday : 1/2 hour private

Right now I am looking at Thursday and Saturday as hard work days, and a little snip from SS's advice elsewhere that looked like it might apply to my plans and here's what I'm thinking:

AM - Swipes

Week 1: 20 sets of 5 in 20 minutes
Week 2: 18 sets of 6 in 18 minutes
Week 3: 16 sets of 7 in 16 minutes
Week 4: 15 sets of 8 in 15 minutes
Week 5: 12 sets of 9 in 12 minutes
Week 6: 10 sets of 10 in 10 minutes
Week 7: 8 sets of 12 reps in 8 minutes
Week 8: 7 sets of 14 reps in 7 minutes (due to reps/minute this step should nearly be one full minute)
Week 9: back off conditioning for competition on 1/24 to be picked up later

PM - Frogger Ratchet Session, using the time breakdown

During the first week, take a 24 second break between each set. Each week take off two seconds from your rest period (Week 2 = 22 second rest, Week Three = 20 second rest, Week Four = 18 second rest, et cetera). Back off on week nine.

So I would have

Mon - BJJ practice
Tuesday - OFF with light movement drills
Wednesday - BJJ practice
Thursday - AM Swipes/PM Frogger
Friday - OFF with light movement drills
Saturday - AM Swipes/PM Frogger
Sunday - Totally OFF

and mix in some low impact movement drills, etc. on Tues. and Fri.

Thoughts, comments, remixes, criticisms greatly appreciated.

I'll start tomorrow and will adjust based on advice.

Thanks,
Jim

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Jim Tinney
Clubbell NooB


Joined: 07 Nov 2003
Posts: 5

Posted: Sat Nov 22, 2003 10:20 am Post subject:

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Saturday 11/22 at noon

20 set of 5 swipes in 20 minutes

Felt good, although my grip was sliding to the knob on some reps near the end.

Got a late start today because of some errands, so i'll try to put pm session at around 8 o'clock

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Jim Tinney
Clubbell NooB


Joined: 07 Nov 2003
Posts: 5

Posted: Mon Nov 24, 2003 3:36 pm Post subject:

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I actually backed off the pm session on saturday to just two sets of ten froggers due to time constraints

glad I did, my upper forearms are pretty sore for practice tonight

I'll have to do some adjusting, realizing now that holiday plans will likely disrupt this week, as will a traditional football game on saturday.

If no one has suggestions, I'll move this to the logs and just keep posting



Moving this over for tonights workout

[Jim Tinney]

Sunday 11/23

Took it easy, walked a couple of miles, just to get out

Monday 11/24

Had a great practice, hour of technique

hour of rolling

half of which was smooth 70-80% rolling with someone on my level in the gi

half of which was hard 90% rolling with someone way above my level without the gi

was especially feeling it on tuesday in the neck and upper shoulders.

did 20 minutes of flowing, trying to work the stiffness out on tuesday 11/25.

I'll be leaving for the holidays, so I'll have to make some adjustments on the fly.

Jim

[Jim Tinney]

was away for the holiday

I'm off track, but still had a great workout on saturday - played two hours of football on a soaked and muddy field

practice tomorrow, and try to pick up where I left off

Congrats on passing the bar

Good luck with the program

[Jim Tinney]

Thanks, Bill

Had a pretty good practice tonight 12/1, even though I was rolling tired and sore

had an hour of technique, and an hour of rolling, a half hour of which was with my instructor

[Jim Tinney]

Had a pretty good practice last night, hour of techique, half hour of rolling. Had sleeping in trouble, so I missed my morning session and will have to make something up tonight.

[Jim Tinney]

This mornings workout was 16 sets of 7 swipes in 16 minutes. Last two sets had to be broken up because of my grip.


Good workout.

Have a private tomorrow, so I'll probably do a light workout tonight.

[Jim Tinney]

Private this morning... got a lot to work on

[Jim Tinney]

Practice last night... hour of technique, then sparring for a half hour... for some reason, I gassed in about five minutes during sparring, when I thought I was making some progress on getting my wind back.

[Jim Tinney]

Practice last night - hour of technique - half hour of rolling - conditioning felt better - did a better job with timing of meals and hydration, I think

swipes tonight

[Jim Tinney]

tonight

50 squats with clubs in shoulder park

16 sets of 7 swipes in 16 minutes (much better form this time)

10 min of continuous motion

[Jim Tinney]

had the flu and got knocked off track a little

tonight

15 sets of 8 swipes in 15 minutes

50 squats in shoulder park

[Jim Tinney]

ugh - practice tonight - hour technique - 15 minutes rolling - terrible wind tonight, but good flow in my technique

need to knock my conditioning back on track - have obviously fallen off the plan - - no practice until jan. 5, so here's a chance to pick up the pace - - may adjust things to be a little more realistic for my schedule - having real trouble fitting in two a days

[Jim Tinney]

yesterday

easy 10 min workout using cable machine

today

12 sets of 9 swipes in 12 minutes
50 hindu squats

my stopwatch broke, so i had to use a digital clock - not knowing when the minute would turn had an interesting effect, actually seemed easier

Since I consider this base building GPP, I've started adding in the squats to work the last part of the range of motion in the legs, since I am cheating and cutting the froggers out

been perusing some of the articles - i have alot to think about concerning the direction of this program (and a possible long term challenge coming in June that my wife proposed)

[Jim Tinney]

sunday 12/28

50 hindu squats
four corner balance drill
10 sets of 10 swipes in 10 minutes
50 deck squats

this was a shove, as opposed to a nudge, but felt good

Jim

[Jim Tinney]

monday

started trying some of the component moves of the Mill - I'm still learning the swipe, but couldn't resist

3 sets of 10 sabre grip pendulums
2 sets of 5 taskmasters
each arm

worked my ROM drills

Jim

[Jim Tinney]

Shove!

50 hindu squats
1 minute rest
8 sets of 12 swipes in 8 minutes (lost count last set - hard workout - fried my grip)
1 minute rest
50 hindu squats
3 sets of 10 pendulums each arm
3 sets of 5 short whips each arm (hard!)
1 set of 3 task masters each arm (too hard - meant to do 3 of 5 - couldn't stabilize the club)
2 sets of 5 rolling through overhead and over arm motion without extension part of task master
25 deck squats

tonight i am ordering the OCS book, ABC, and Natural Carriage

New years goals

Compete in a grappling tournament and perform at a level of my own satisfaction (Reward - Arthrokinetics set)

Continue to work on refining my grappling technique

Complete set of 100 swipes and 100 mills with 15# clubbells
(Reward - either a set of 25s or the Bruiser - which I am drawn to, although I know I am one weak joker right now)


Jim

[Jim Tinney]

friday

arm infinites, leg infinites, middle and lower back infinites

4 corner balance drill (needs work - been slacking on this)

50 deck squats

1 minute rest

5 sets of 14 swipes in 5 minutes

1 minute rest

2 sets of 10 swipes in 2 minutes

Looking at my schedule, I realize I shouldn't have tried for the 7 of 14 tonight, but I was feeling good, strong and optimistic - couldn't finish it, but got close

[Jim Tinney]

back to practice

hour technique and probably 45 minutes of rolling

conditioning has clearly improved some :twisted:

[Jim Tinney]

hour of technique

45 minutes of hard rolling

had a tough partner on monday and today

:P getting some good practice

turns out some work commitments may interfere with the tournament - so I may readjust my plan soon - if that is the case.

[Jim Tinney]

today i had a half hour private and then stuck around to roll for an hour

I got there a half hour early and worked through some different movements

very good workout

[Jim Tinney]

crap work out tonight

trying not to let ego come in

posted my arm getting thrown (stupid!) and now it is sore

:x

[Jim Tinney]

Over the weekend,

flowed through parry casts in both directions, just looking for the feeling in the core

last night

good practice and arm feels 100% - still thinking I will jump into a tournament this weekend

Jim

[Jim Tinney]

Well, I survived the competition and was able to hang well enough --- mentally, I was not where I should have been and I think was my biggest drag on my performance...

oh, well... lessons learned and back to the drawing board for my next cycle of training.

[Scott Sonnon]

Everything's a learning experience. Congratulations on your performance.