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