Team N.W.T Judo Training Guide

How to shape yourself into a National Junior Judo champion

Part 2: WAZA-ARI

IndexIntroduction- page 1 Part 1: The training program and your

goals1. What is the Waza-ari level?2. Waza-ari stretching, 3. Waza-ari cardio, 4. Waza-ari training5. Evaluation6. Motivational thoughts 7. Nutritional advice8. What to expect from now on

Your goals, if you accept them…

• You have to be able to run for 12 minutes at a jogging pace without stopping.

• You have to be able to do 15 T-Bone style push-ups in thirty seconds and you have to go as low as the height of a tennis ball, twice, with 30 seconds off in between the two sets.

• You have to be able to hold the plank position for 1 minute.

• You have to be able to do 15 Sumo squats in thirty seconds, twice, with 30 seconds off in between the two sets.

Introduction What is the Waza-ari level?

So now that you had a taste of how you need to train physically in order to progress in the sport of Judo, this next phase is to build upon the basic skills you have developed

in the Yuko program. Notice that the stretches are longer and that the exercises

are tougher!Just like in the Yuko program, the Waza-ari training regimen is cut into 24 boxes, or if you prefer, training sessions. You

need to do your best through every training session. At this point you also have to master at least two special

Judo moves, frontal and backward. Don’t give up. You’ll be able to tolerate lactic acid a bit

more after this phase. Remember to always do your exercises with as much speed and explosion as you can

deliver. So start your training!

Waza-ari Stretching: basic stretching • Start with neck rotations for 10 seconds. Turn your neck side to

side and hold that position for 10 seconds.• Do bring one of your hands to your opposite shoulder. Hold it for

10 seconds. Switch sides. Do shoulder rotations for five seconds (front and back). Squeeze you arm muscle (take the culturist position) for 10 seconds. From that stance, do shoulder rotations front and back as fast as you can.

• Do hip rotations for 10 seconds. • Bring your hands to your knees and rotate them for 10 seconds. • Sit down on your buttocks and do the spider (open up your legs

and stretch your hands upfront as far as you can). Hold it for 10 seconds.

• Bring your head to your knee. Hold it for 10 seconds. Switch.• Bring one of your legs over the other one. Rotate your feet and

toes for 10 seconds each side. • Finish off with the butterfly stretch: bring the sole of your feet

together and bring your legs up and down. Do it for 10 seconds.

Waza-ari cardio• Run on the spot for 20 seconds.• Bring your hands straight in front of you. Raise

your knees up to hit your hands. Do so for 20 seconds.

• Bring your heels to your buttocks, one leg at a time. Repeat for 20 seconds.

• Jumping jacks! Bring your hands up over your head and spread your legs open. Jump up and bring your legs back in the middle. Bring your arms back to your body. Repeat for 20 seconds.

• Suicides: take a side-step, lean down and touch the ground. Take another side-step in the other direction, lean down and touch the ground. Repeat for 20 seconds.

Waza-ari trainingA recovery period of 30 seconds must follow each

exercise. Do each exercise for 20 seconds.

Legs workoutRadical Squat: Put your back to a wall. Stretch one of your legs straight in front of you. Go as low as you can. Get back up. Repeat with the other leg.

Sumo squat: Spread you legs out like a Sumo wrestler. Bend your knees. Bring your butt as close as the ground as you can. Get back to your initial position.

Knee clap: Stand up with your legs spread out, parallel to your shoulders. Put your hands in front of you. Touch your right hand with your left knee. Reverse (left hand with right knee) and repeat.

Waza-ari training (continued)A recovery period of 30 seconds must follow each exercise. Do

each exercise for 20 seconds. Abdominal workoutWhy I am doing this? Lay down on your back. Fold your

knees and bring them close to your abdomen. Bring your hands behind your head. Stretch your left leg out, turn your upper body to the right, touch your bent right knee with your left elbow. Bend your left leg and stretch your right leg out. Turn your upper body to the left and touch your left knee with your right elbow. Repeat.

OUCH: Go on your stomach. Bring your legs and arms up; make sure that they are curved upward. Hold the position.

Jackknife: Lay on your back. Straighten your legs right in front of you, raise them up off the ground and bring them as high as you can; meanwhile, raise your torso off the ground and go touch your legs with your straightened arms. Get back down and repeat.

Waza-ari training (continued)A recovery period of 30 seconds must follow each exercise.

Do each exercise for 20 seconds.

Upper body workoutT-Bone push-up: Go into a push-up position; lay-down on

your stomach. Spread your hands out much wider than your shoulders, at a 90 degree angle. Go as low as you can.

Spiderman push-up: Go into the push-up position. Spread your hands shoulder wide and spread out your legs. Do a push-up. Advance your left leg and your right arm up a foot or so. Do a push-up. Advance your right leg and your left arm up a foot or so. Do a push-up. Repeat.

Triangle push-up: Go into the push-up position, but shape your hands into a triangle. Do as many push-ups as you can.

Evaluation Time!• Start off with a slow jog. It is not a race, so don’t sprint.

Your goal is to run for 12 minutes.• Take a minute off after your jog. You then have 30 seconds

to do as many T-bone-style push-ups as you can. Place a tennis ball on the ground underneath your chest. Your chest must touch the ball when you do the push-up. The minimal requirement is 15 repetitions in 30 seconds. You have to do two sets, with 30 seconds off in between. You then have to do the Plank for 1 minute. Afterwards, do 15 Sumo squats in 30 seconds. You have to do two sets, with 30 seconds off in between.

• Take a minute off between each exercise. Fill in your results after your have finished your exercise. You have to perform all of the above in the required timeline in order to pass your evaluation. Failing to do so will result in your failure of the examination.

Results grid for the evaluation(unofficial)

Exercise Time or repetitions

Did you achieve it?

Did you take extra time? If so, write it down.

Running 12 minutes Yes No

R E S T 1 minute

T-bone push-up 15 (2 sets; 30 second rest in between)

Yes No

R E S T 1 minute

Plank 1 minute Yes No

R E S T 1 minute

Sumo Squat 15 (2 sets; 30 second rest in between)

Yes No

Results grid for the evaluation(official)

Exercise Time or repetitions

Did you achieve it?

Did you take extra time? If so, write it down.

Running 12 minutes Yes No

R E S T 1 minute

T-bone push-up 15 (2 sets, 30 seconds break in between).

Yes No

R E S T 1 minute

Plank minute Yes No

R E S T 1 minute

Sumo Squat 15 (2 sets, 30 seconds break in between).

Yes No

Motivational thoughts“There are no gains without pains”.

Adlai Stevenson“To win without risk is to triumph without glory”.

Corneille “They can because they think they can”.

Virgil“It isn't hard to be good from time to time in sports.

What's tough is being good every day”.Willie Mays

“You are never a loser until you quit trying”.Mike Ditka

“If you can't accept losing, you can't win”.Vince Lombardi

“Our greatest glory is not in never falling but in rising every time we fall”. Confucius

“Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity”.

Louis Pasteur

Nutritional advices• If you are looking for an interesting breakfast alternative

to cereals, oatmeal, toasts or smoothies, why not make your self a granola bowl? Take some granola, put some milk or yogurt on it, add a banana or some of your favourite fruits, and enjoy!

• You can make your own granola by buying old fashioned rolled oats, mixing them with puffed wheat and coating them in honey or corn syrup. Add some dried fruits to the mix or even some nuts or coconut. Spread the mixture out on a pan that can go in the oven. Cook it at 350 degrees for at least 20 minutes.

• Drinking green tea will help your body burn it’s fats reserves.

• Drinking coffee can also boost your metabolism, but drinking too much can cause insomnia, just as drinking too much green tea can.

What to expect from now on

Congratulations! You’ve survived yet another gruesome level of intensive training!

You should now begin to see the results of your commitment. You should feel more energetic, more focused, physically more developed and, more importantly, more determined than ever.

So go and grab your Ippon training binder from your coach!