judoka's bodyweight experiment

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judoka
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Joined: Thu Jul 18, 2013 5:09 pm

judoka's bodyweight experiment

Postby judoka » Sat Sep 27, 2014 5:01 pm

After a recent back injury, basically a result of poor flexibility, I'm switching over to a bodyweight routine. I'll probably add weight to bodyweight exercises, so this isn't a pure bodyweight routine. The routine will probably go something like this:
Monday: judo practice
Tuesday: hill sprints
Wednesday: strength work
Thursday: off
Friday: strength work
Saturday: hill sprints
Sunday: strength work
Right now I'm going to focus on upper body strength and core. I'll allow hill sprints to develope the legs and continue working on mobility/flexibility.

Current bodyweight is 195lbs. I have 2 actual goals: 1)I want a 1 arm chin up, this is a very long term goal and 2)I want a standing roll out, this is a shorter term goal and I can already do a slide out on my tile floor.




judoka
Posts: 982
Joined: Thu Jul 18, 2013 5:09 pm

Re: judoka's bodyweight experiment

Postby judoka » Sun Sep 28, 2014 3:10 pm

9-28-14
A)side 2 side pullups 8/6/6/6
B)1 arm pushup 6/5/5/4
C)handstand shoulder tap 3x10
D)ab wheel (standing negative/back on knees) 3x8
E)1 arm hang x3
Mobility
Kimura stretch 3x1min
Posterior chain smash x5min
Lower back smash x5min
Couch x5min
Straddle stretch 3x1min

My right shoulder, in the front, hurts a little. It happened right after the 1arpus. I'll have to monitor it.

judoka
Posts: 982
Joined: Thu Jul 18, 2013 5:09 pm

Re: judoka's bodyweight experiment

Postby judoka » Mon Sep 29, 2014 5:42 pm

9-29-14
Judo practice. Felt great.
Mobility
Posterior chain smash x5min, posterior chain stretch x5min, couch stretch x5 min, kimura stretchp straddle stretch 3x1min

judoka
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Joined: Thu Jul 18, 2013 5:09 pm

Re: judoka's bodyweight experiment

Postby judoka » Wed Oct 01, 2014 1:30 am

9-30-14
Ran (.89mi) to the hil (aprx 70 yrds) sprint x6, ran home.
Mobility
Jiujitsu exercise 2x25, neck bridging, lower back smash x5min, posterior chain smash x5min, posterior chain stretch x5min, couch stretch x5min

judoka
Posts: 982
Joined: Thu Jul 18, 2013 5:09 pm

Re: judoka's bodyweight experiment

Postby judoka » Thu Oct 02, 2014 1:39 am

10-1-14
A)gymnast pullups total= 15/10/8
B)handstand pushups 8/8/8/5
C)body rows 4x8
D)ab wheel (negative on feet/return on knees) 3x8
E)fingertip pushups 3x12
Mobility
Posterior chain smash x5min
Posterior chain stretch x5min

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Paladin
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Re: judoka's bodyweight experiment

Postby Paladin » Thu Oct 02, 2014 8:16 am

I'm excited for your bw-only program.

What is a posterior chain smash?
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judoka
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Joined: Thu Jul 18, 2013 5:09 pm

Re: judoka's bodyweight experiment

Postby judoka » Fri Oct 03, 2014 1:05 pm

The posterior chain smash is from "becoming a supple leopard". Its used to help loosen the hamstrings. I'm horribly tight, pretty much everywhere, which I believe leads to injury, so I'm trying to fix that through mobility work.
You basically use a hard, round object like a lacrosse ball. Sit on the edge of a table and put the ball into the hamstring/posterior chain area. You can then do several different things. I like to drag the ball from one side of my thigh to the other. It feels really good and breaks up the tissue. You can also keep the ball in one place and then move your knee through its normal range of motion. Both really seem to help after a night of sitting in a patrol car.

judoka
Posts: 982
Joined: Thu Jul 18, 2013 5:09 pm

Re: judoka's bodyweight experiment

Postby judoka » Sat Oct 04, 2014 12:22 am

10-3-14
A)s2s pullups 4x6
B)1apu 6/5/5/5
C)back bridge pushup 3x8
D)ab wheel (standing negative/rest on ground/return to standing)3x8
E)1 hand hang x3
Didn't feel great today, but was able to return to my feet with the ab wheel, so I'm still stoked.
Mobility
Posterior chain smash x5min
Posterior chain stretch x5min

judoka
Posts: 982
Joined: Thu Jul 18, 2013 5:09 pm

Re: judoka's bodyweight experiment

Postby judoka » Sun Oct 05, 2014 11:17 am

10-5-14
A)gymnast routine total reps 15/10/10
B)hspu 10/5/7/5
C)isometric row (2 positions) 4x6 count
D)ab wheel (negative from feet/slight pop with knees to get back up to standing) 3x8
E)ftpu 12/12/6
F)self resisting isometric pul apart x4

Mobility
Couch stretch x5min
Posterior chain stretch x5min
Straddle stretch 3x3min

judoka
Posts: 982
Joined: Thu Jul 18, 2013 5:09 pm

Re: judoka's bodyweight experiment

Postby judoka » Mon Oct 06, 2014 4:29 pm

10-6-14
Judo practice. Felt good, but need to adjust my conditioning.
Mobility
Posterior chain smash x5min
Lower back smash x5min
Posterior chain stretch x5min
Straddle stretch 3x3min


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