My exercise plan (purely theoretical, but based loosely on Competitive Judo)
2 days a week for judo lessons (1:30 ea)
2 days muscle building
2 days anaerobic and aerobic work
4 days a week of solo judo training
6 days a week yoga
1 day of rest!!! (likely sunday or saturday)
I plan to do this for four 3 week cycles taking a recuperative break (a week or few days) between each.
I don't have any equipment except dumbells, I homemade pullup bar, bungee cords, and my self.
In depth plan
Muscle Building Plan
-Legs 5-10 sets of 5-10 squats or lunges (I will increase and change up all of these as I go since this is theoretical)
-Core 5-10 sets of planks for 1-2 min and then 30+ sit ups
-Chest 5-10 sets of 5-10 push ups and same with flies
-Back 5-10 sets of 5-10 back extensions (any other back exercises welcome)
-Arms 5-10 sets of 5-10 bicep curls and same with triceps curls and 3-5 sets of 3-5 pull ups (my arms are weak
Anaerobic and Aerobic Plan
-Anaerobic 'Tabatas' of high knee kicks and then sprints as I progress
-Aerobic 1-4 mile run as long as it stays under 30 minutes
-Uchi komi with no weight or bungee 20 each side of 3 throws (1 forward, 1 backward, 1 footsweep alternate different throws)
-Uchi komi with bungee cord 20 each side of 3 throws (same as above)
-Uchi komi with dead weight dummy 20 each side of 3 throws (note to self, make dead weight dummy...)
-Pulls 20 explosive pulls with both arms as fast as possible and 10 with each arm (but with both ends of the bungee cord) and possibly do 3-5 sets
-Working out of B.K.S. Iyengar's book published by DK (the really big one)
Now the first thing I thought of this plan was that it would take too long in the school year, but I will have to try it out.
--Need some advice too, should I do high reps low sets or low rep high sets, (I have read that it really doesn't matter but what are your thoughts)?--
This routine starts tomorrow and than I am off to vacation where I will try to do it a bit. Be back wednesday and then the testing really begins.
Good news: I doubt ill gain weight there because we are going to our grill happy family in Nebraska, so I may actually become malnourished :/
"All beings tremble before violence. All fear death. All love life. See yourself in others. Then whom can you hurt? What harm can you do?"