The Body weight exercises have left me sore but I was up again this morning and knocking out more Hindu Squats along with other body weight exercises. I used these exercises to help get back in shape after an illness I suffered from a couple of years ago. (A story I will share at a later time) I have also started a push up training program which I have incorporated into my work out. There is nothing like bodyweight exercises to boost confidence, motivation, and improve athleticism.
A proponent of body weight exercise was athlete turned actor, Woody Strode, who was a top-notch decathlete and a football star at UCLA. During his time in high school/junior college Strode began doing pushups, knee squats, and situps daily. Strode worked up to 1000 reps of each exercise. The situps and squats were done continuously and the pushups were done in sets of 100 and was done everyday, that would take an incredible level of concentration. He tapered back his workouts as he got older, although 500 pushups a day for the most part is not tapering back, but he continued to train hard the rest of his life.
"I’m an old man, but life will never make an old man out of me. As long as you look like you can run on Santa Anita’s race track, even if you take last, you’ve still made the field. People see that horse and wonder what it is doing out there. They don’t know its 100 years old. Well, this is how nature has left me, so it is good." - Woody Strode
I woke up early this morning went outside and began to warm up by stretching and then got into some calisthenics. First up was a set of Hindu Squats. Hindu squats are simply a great excercise for building explosive power and strengthening the lower back, calves, and chest as well as increasing lung capacity. Done properly they can build real power in a short period of time. In order to reap the rewards from Hindu the squat, proper attention must be paid to form and breathing.
A set of Hindu squats was followed by a set of regular push ups and then some Hindu Push ups. Then back to a set of hindu squats followed by knuckle push ups, and palm in push ups. Then I did a third set of hindu squats followed by more push ups. Then I moved on to concentrating on my core with sit ups, crunches, V-ups and back raises.
I then switched to some weight training working with dumbells. I did front and side lateral raises 3 sets of each and then moved on to triceps extensions finishing up with dumbell preacher curls and alternating dumbell curls.
Sam Lonewolf 8th degree black belt First Nations
Barron Shepherd is a 7th degree black belt in Kenpo and Kajukenbo under Sam Lonewolf and a 2nd degree black belt in Judo.
Last week was a good week for training. I am bit by bit getting an overall game plan together. Training smarter. Making sure I am eating right and getting plenty of rest. Taking advice from those who are more knowledgeable in different areas of judo and physical preparation.
This week we trained using techniques such as tai otoshi, Seoi nage and some ashi waza. Tai o toshi was drilled solo as well as in combinations. First using a double stab tai o toshi and then using ashi waza to set up tai o toshi.
Seoi nage was drilled again going off a different varity of grips some off the sleeve others off the lapel. There are a lot of variations of seoi nage. One in particular is Koga's version which I like and work on. It is a some what different variation of seoi nage and uniquely his own.
I spent alot of solo practice time working innner tube uchi komi with this particular technique. Things are needing to get more detailed and I see that but a plan is forming.
It used to be that age 30 was old for an athlete. This has changed. Now, professional athletes routinely peak in their late 30's and remain competitive even into their 40s. There's no magic to longevity in sports, and recreational athletes are as capable of achieving it as the elites. It's simply a matter of taking care of your body when you're young and adapting your training and lifestyle in appropriate ways as you get older. Here are a few choice tips on the latter.
Stretch more and better
Loss of flexibility is a natural effect of aging that can be counteracted through a program of daily stretching. However, quite apart from aging, the repetitive movements involved in practicing any sport for a long period of time results in muscular imbalances that get progressively more extreme. These require targeted efforts to loosen and lengthen only those muscles that have become short and tight, because stretching all muscles equally will only take the imbalance to a higher level. I encourage every athlete, but experienced ones especially, to identify their short and tight muscles and devote special efforts lengthening them through stretching.
Rest and recover more
Unless they continue to perform training sessions that match the intensity of workouts they performed when younger, older athletes cannot hope to perform near the level at which they were able to perform in their mid-20s. And many older athletes find that they can continue to perform these tough workouts well into their 40s. However, they cannot do them as often. Older athletes need to allow themselves more time to recover between their most demanding training sessions. The extra time may be given to outright rest, active recovery, or a combination of both.
Pump those antioxidants
Free-radical damage, also known as oxidative stress, is now known to be one of the primary components of aging. Unfortunately, athletes are even more prone to free-radical damage than non-athletes. For this reason, they need to be especially vigilant in consuming antioxidants, those vitamins and vitamin-like compounds that protect against and repair such damage. Vitamins C and E are especially helpful to athletes, as controlled studies have shown they can dramatically reduce post-workout muscle soreness in the short term, in addition to minimizing long-term oxidative stress.
Practice nutritional recovery
A large body of clinical research has also shown that consuming the right nutrients in the right amounts immediately after exercise can enhance recovery substantially. According to Burke, water, electrolytes, carbohydrate, and protein are needed most to rehydrate the body, restore muscle glycogen, and repair tissue damage. Since most athletes experience appetite suppression after exercise, Try to get all of the needed nutrients by consuming one of the sports drinks on the market that is designed especially for recovery. Choose one with a four-to-one ratio of carbohydrate to protein, as more protein will retard the flow of nutrients into the bloodstream and less protein result in a less pronounced insulin spike, hence slower restocking of glycogen stores.
Train more efficiently
Believe it or not, there are actually advantages to getting older, even for athletes. One of these advantages is accumulated knowledge of one’s own body, particularly as it reacts to various types of training. In other words, the more experience you have in training for a particular sport, the better able you become (supposing you pay attention) to determine which exercises, drills, workouts and training patterns work well for you and which ones are less effective, or downright counterproductive. Use this knowledge to your advantage. Design a training program that minimizes the less useful training and maximizes the stuff that gives you the greatest performance bang for the training buck.
Flex those muscles
The older you get, the more important strength training becomes. One of the more crippling effects of aging for athletes is the gradual loss of muscle mass and strength that it entails. Athletes in sports that don’t require tremendous strength are particularly susceptible, as they tend to try and get by without resistance training. When you’re young, very often you can get away with it, but the older you get, the more important it becomes to train for strength specifically, no matter which sport you’re in.
Go to bed
Another thing that many athletes try and get by without is sleep. In fact, chronic sleep deprivation is an epidemic in American society. Researchers have shown that sleeping too little leads to a host of problems from depressed immune function to decreased mental functioning. Skimping on sleep is also harmful to athletic performance, because during sleep the body secretes human growth hormone (HGH), which is a powerful agent of recovery and adaptation to training. Less sleep means less HGH and therefore less freshness for the next day’s workout. Treat yourself to an extra half hour or hour of sleep each night and you’ll feel ten years younger.
I went into practice tonight feeling real good. This week as started off excellent. I was paid a couple of compliments from others online. It felt really good to receive those compliments and it simply urged me to do better, and train harder. Then to top that off about 45 minutes before leaving to go to judo, I received a call from my judo instructor back in Winter Haven. He reads the blog and he had some real encouraging things to say. All of which I took to heart. Inspiration is great, it feeds the flame.
During our conversation Sensei Tucker said he really liked the fact that I wasnt bragging on my successes but rather working to over come the challenges that a 40 something year old faces when stepping into a competitve arena. Of course he was right this blog is nt about how good I may or may not be, but it is about addressing my shortcomings. Not only on the judo mat but in life. My current struggle on the judo mat is indicative of my life it seems. Constantly working to become not only a better judoka but a human being as well. Addressing not only the frailties in a particular judo technique but personal flaws too.
I walked into judo tonight needless to say on a high note and really evaluating my game and what is needed to improve and make a game plan to do so. Certain aspects in my training need to be addressed as well as the every day things such as family, work and things to do around the home.
As we did uchikomi drills my mind was filled with all the stuff that needs to be worked on and the things in my life that need to be put into perspective. My uchikomi drills are divided, half are throwing techniques to the right side, the other half, on those same techniques but to the left side. I drilled Seoi nage to both the left and right side and with different grips, some throws off the sleeve, some off the lapel. Working both sides gives me the option to ataack on either side and not just relegated to just going to one side or a favorite side. It gives me a better over all game plan. Left and right are equal neither side is favored over the other. Balanced as life should be.
My seoi nage is okay but I have noticed that I am having trouble getting really low on executing seoi nage and so I will have to work on that. It is one of those aspects I need to work on. I am at the age where i must utilize all aspects of training. Diet, conditioning and of course judo skill development all have to come into play I cannot do only one part and leave the others out. All the elements have to be utilized together for the best results.
Toshihiko Koga Olympic champion and a seoi nage specialist
I have begun to do some strength conditioning. Starting off with some innertube uchikomi (described in an earleir post) as a warm up and then moving to some calisthenics such as push ups and crunches. I have also broken out the old ab wheel. and do as many of those as I can. The ab wheel is a great core work out. After s few sets with the wheel. I began to do more inner tube uchikomi. I would do 20 reps of one throw to the right side then do 20 push ups and do another set of uchikomi to the left side followed by push ups and then move onto another throw and start the cycle over again.
There are benefits that one receives from solo training,
Greater efficiency in technique – Obviously, by carrying out extra practise, one can always better themselves.
Train a certain area – You can concentrate on a certain techniques which you can’t seem to get right or a combination which you can’t find the correct balance with.
Develop unique training methods – This is the time when you can develop training methods and routines that are tailored to be specific for you. Other peoples training methods may not be.
One can work fighting spirit – As you are training solo, you learn how to push yourself to achieve greater results, which is the most important aspect of solo training.
Solo training is one aspect of training and should not be the only aspect. It should be supplemental to your time spent in the dojo.
Last night's practice went off with out a hitch. We warmed up and got right into Harai goshi again. We started off with some static uchikomi and then moved to a throw from a static position. Then we began to move around abit first just fitting in doing a few uchikomis and then throwwing on the last one.
Although I am beginning to move around better some of the throws are needing work. I for one am glad that we have spent a few nights these past couple of weeks working on the same throw. I am given a chance to see the throw from another perspective. Sometimes seeing it from a different persons point of view gives one a better understanding.
As each week passes I get more comfortable and feel less and less of an outsider who has a common interest amoung strangers. Things have a way of just taking care of themselves.
Other challenges have arisen however, I have missed a couple of practices due to work. So I am having to work out issues with the scheduling of work so I dont miss practice. When it comes to judo the only way to get better is to practice, practice, practice.
EXAMPLE OF UCHIKOMI
Practice ended with some conditioning drills. We partnered up and then would do some speed uchikomi drills: 10 uchikomis throwing on the last one and then doing 20 push ups, after the push ups you would stand back up and do another round of speed uchikomi and pushups. This would be repeated for 5 sets.
Kano Jigoro's Kodokan Judo is the most popular and well-known style of judo, but is not the only one. The terms judo and jujutsu were quite interchangeable in the early years, so some of these forms of judo are still known as jujutsu or jiu-jitsu either for that reason, or simply to differentiate them from mainstream judo. From Kano's original style of judo related forms have evolved, some now widely considered as distinct arts.
SAMBO
Sambo has a long history and several versions of it's history exist. The Soviets did not exactly share the truth when it came to history. In fact, sometimes, the truth was simply erased for various political reasons or on the whim of certain leaders.
Vasili Oshchepkov a Russian who at age 19 was admitted into Japan's Kodakan by Kano himself in 1911. In 1914, he was the first Russian, the first European judo black belt under Kano. Oshchepkov went on to create Sambo from judo's influence, integrating other combative techniques into his new system.
Oshchepkov had observed Kano’s distillation of Tenjin Shin’yo Ryu jujitsu and Kito Ryu jujitsu into judo, and he had developed the insight required to evaluate and integrate combative techniques into a new system. It was Oshchepkov's unique acumen - the foresight to see Kano's genius in distilling Jiujitsu into a deliberate, educational process.
In 1918, Lenin created Vseobuch (Vseobshchee Voennoye Oobuchienie or "General Military Training") under the leadership of N. Podovoyskiy to train the Red Army. The task of developing and organizing Russian military hand-to-hand combat training fell to K. Voroshilov, who in turn, created the NKVD physical training center, DYNAMO - and Spiridonov was the 1st combatives trainer hired.
In 1921, Oshchepkov served in the Red Army as a commander traveling covertly for special purpose missions into China. In 1923, Oshchepkov and Spiridonov collaborated with a team of other experts on a grant from the Soviet government to improve the Red Army’s hand-to-hand combat system.
In 1929, Oshchepkov was invited to DYNAMO, where he took the sportive form of SAMOZ, coupled with the Randori (or "Fluid Practice") concept of Judo and the physical education conditioning of Wushu to form SAMBO, with two divisions: sportive and combative. Sportive SAMBO was to be for maintaining the general fighting élan and esprit de corps, and combative SAMBO for refining practical fighting techniques.
Sportive SAMBO included three venues: hand to hand fighting, grappling, and bayonet fencing. Combative SAMBO a comprehensive curriculum address UNARMED H2H conduct.
Oshchepkov was enamoured with the principle of force-on-force training with a fully resistant opponent to have "realism". But just as importantly was Oshchepkov's study of physical training, early kinesiology and biomechanics, from pioneers such as Muller, Buk, and Suren. This heavily influenced this style of SAMBO in later years, posthumously from Oshchepkov.
Oshchepkov was killed during the political purges of 1937 for refusing to deny his education in Japanese judo under Kano. Oshchepkov was arrested in the dead of night, led to a Siberian Gulag and subsequently shot in the head for his fraternization with "Japanese imperialists."
After Oshchepkov's death, Sambo's founder was erased, then replaced and it's history was revised to be a compilation of techniques from various Soviet Republics, instead of being based on a Japanese art, a completely Russian composed combat system and sport.
In their History of Sambo, Dr. Brett Jacques and Scott Anderson wrote that in Russia "judo and SOMBO were considered to be the same thing" - albeit with a different uniform and some differences in the rules. This historical clip from Russia shows the original Sambo demonstrated by one of its forefathers, Vasili Oshchepkov, before his assassination by Stalin during the political purges of 1937:
In United States during the 1960's the civil rights debate raged on around the country, but a handful of men put aside their petty differences and banned together to chase a dream. Under Olympic rules, the host country can add a sport to the games so in 1964 when Japan was selected to host the games, Judo was added to the events. Though this was the first year Judo was an Olympic event the United States still fielded an experienced team made up of Americans from a variety of ethnic, religious and economical backgrounds.
From the beginning, Dr. Jigoro Kano Judo's founder taught anyone who wanted to learn. It was the first time this type of training, normally reserved for nobility, was made available to the masses. Kano sent instructors all over the world to teach people the martial art and expose them to Japanese culture. Unlike before, students of any nationality were welcomed and encouraged to train at the Kodokan Judo Institute in Tokyo. A special section was eventually set up to help teach foreigners this amazing martial art. Among these foreigners was British police officer William Fairbairn. He would go on earn his black belt in Judo (2nd degree) and would go to teach other police officers and soldiers practical close combat and self defense techniques based of what he learned. Kano would travel the world teaching and lecturing and in 1938 he even sat on the Olympic committee in an effort to bring the Olympics to Tokyo.
The American team embodied the true spirit of Judo and as well served as a snapshot of American society of the day. The team to head to Tokyo in 1964 included African American George Harris, an Air Force veteran who had won a number of important tournaments around the world. In addition to military competitions and he trained at the Kodokan in Japan several times. Another Air Force veteran to join the team was Native American Ben Nighthorse Campbell, who was first introduced to Judo by Japanese friends growing up in California. Like Harris, he continued to practice Judo in the military and trained bomber pilots in combat martial arts as part of their survival training.
Also on the team was James Bergman, a Jew who's Asthma forced him to stay inside so he trained in Judo to keep fit and be able to fight off bullies (an added benefit of this martial art). His dedication would bring him to the Olympics. He would even train with martial arts legend and author Donn Draeger.
Finally, veteran Judo instructor Yosh Uchida a Japanese American would coach the team.
The competition was fierce at the Olympics in 1964, but the Japanese would still dominate three of the four weight classes. The one exception was the 6'7" 320 pound Anton Geesink of Holland who won a gold medal bye defeating Akio Kaminaga in the open weight division. Though victorious Geesink would behave honorably and prevent Dutch fans from fighting with Japanese fans who were shocked by the defeat. James Bergman would be the only American to medal with a Bronze. Though American didn't bring home the Gold Meda,l the team made a good showing and earned the respect of other nations. The United States would not win another medal in Judo until 1976 when Allen J. Coage an African American won the Bronze Medal. Though the United States has yet to win a Gold Medal in Judo, American teams remain competitive in the Olympics and other competitions.
The original members of the 1964 team still continued to contribute to the sport today. George Harris continued to compete though he would not compete in the Olympics again. He also helped found the United States Judo Association and remains active as a board member. Though he has been ill in the last few years he continues to train which he credits with keeping him strong. Ben Campbell also worked to promote Judo with Harris in the USJA and is on the board. Campbell would also work as a police officer, teacher, and be elected as Senator for Colorado from 1993 until 2005. Bergman also teaches, writes, and continues to promote Judo. He remains proud to be a member of America's first Olympic Judo team.
In a time when society was demanding equality for all and that a man be judged by his ability not his race a group of athletes stood up and became a symbol of America. For many the team meant another step forward for civil rights, but to the team it was just being true sportsmen. Sports don't build character, they reveal it and in 1964 the United States showed what could be done if everyone worked together.
