Team NWT Judo Training Guide Level Four: Champion You made it to the top!

IndexIntroduction- page 1 Part 1: You training and your goals.

1.What is the Champion level?2.Champion stretching, champion

cardio, champion training.Part 2: Motivational thoughts, health advices and what to expect from now on.

Your goals• You have to be able to jog for 30 minutes without stopping.• You have to be able to do 10 Muay-Thai push-ups in 30

seconds. You have to go as low as a tennis ball. • You have to be able to maintain the side-plank position for

2 minutes. • You have to do 15 YMCA squats in 30 seconds.

Introduction: What is the Champion level?

If you want to become a champion, you have to train, think, and act like a champion.

This training, if you do it right, will put you in the best shape of your life.

Like the other trainings, you have to do it 24 times in order to finish it.

Just like in the other trainings, you’ll have to do an exam at the end to determine if you can move on to an even more

challenging workout. So start your training!

Cardio Champion Put on your shoes and go run for 30 minutes outside!Get back to your house. Do cross-country jumps (one foot and one arm in front of the other arm and foot) for 30 seconds. Do twists for 30 seconds. Start your warm up!

Stretch like a champion!Do each exercise for 10 seconds.

Turn your neck! Up, down, all around!Shoulders! Rotate front and back, bring your right hand to your left shoulder, put some pressure on it, and do it on the other side. Hips! Bring them around town!

Knees! Do some circles! Do a lunge-stretch on each side!Go on one of your legs. Put your other foot in the air and rotate it. Rotate your hands too.

Champion training

Take a 30-second break between each exercise. Do each exercise for 30 seconds.

Legs workoutMove those calves: Stand up normally. Go on the tip of your toes and try to go as high as possible. Repeat. Extend your hip: Go down on all fours, with your back parallel to the floor. Raise one of your legs to your back. Don’t bend your back too much. You know that you are doing this right when you feel a burning sensation in your buttocks. YMCA squat: Do a normal squat, but as you get back to your initial position, place your hands into shapes of the letter Y,M,C,A.

Champion training continuedTake a 30-second break between each exercise. Do each exercise for 30 seconds.Abdominal training Candle crunch: Go on your back. Stretch your legs in front of you. Lift your legs off the ground. Place your hands on the ground. Lift your legs as high as you can lift them, then lift your hips off the ground. Slowly bring your legs back towards the ground, but do not touch it. Bow of pain: Stand up straight. Slowly bend forward, without bending your back, and bring your arms to your side. Keep them straight. Get back to your initial position and repeat. Around the world: Go into a push-up position. While keeping your feet at the same spot, move shuffle your hands to the side, moving in a circular motion. Complete the circle that your body creates and do it backwards.

Champion level continuedTake a 30-second break between each exercise. Do each exercise for 30 seconds.Plank push-up: Go into the plank push-up position. Bring one of your hands into the push-up position. Do the same with your other hand. Go back down into the plank position. Repeat.Muay-Thai push-up: Go into the push-up position. Do a push up. Bring your right hand to your forehead and bring your left knee to your right elbow. Do a push-up. Do it on the other side and repeat.

Evaluation!Start with a light jogging. It isn’t a race. Jog for 30 minutes

without stopping. Take a minute off after your jogging. You then have 30

seconds to do as many Muay-Thai push-ups as you can. A tennis ball will be placed under your torso. In order to make your push-ups count, you have to touch the tennis ball. You have to do 10 push-ups in 30 seconds. You then have to do

the side-plank for 2 minutes. Finally, do as many one leg squats as you can. You have to do at least 10 in 30 seconds.

Take a minute off between each exercise. Failing to respect every criteria will end up in your failing of this

exam.

Evaluation Grid(official)

Exercise Time or repetition

Did you do it? Extra Time?

Jog 30 minutes Yes No

Pause 1 minute

Push-up Muay Thai

10 Yes No

Pause 1 minute

Plank 2 minutes Yes No

Pause 1 minute

Single-leg Squat

10 Yes No

Motivational thoughts

“Efforts and courage are not enough without purpose and direction.” John F. Kennedy, former president of the USA.

“Pretend inferiority and encourage his arrogance.” Sun Tzu, Chinese General and author. “There are victories of the soul and spirit.

Sometimes, even if you lose, you win.” Elie Wiesel, American writer born in Romania and winner of a Nobel Prize for Peace.

“It's not the size of the dog in the fight, it's the size of the fight in the dog.” Mark Twain, American writer and humorist.

He who has health, has hope; and he who has hope, has everything.

Thomas Carlyle

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice. Wayne Dyer

HealthSleep!Even though many teenagers share a similar approach towards sleep, which is to stay up late and get up late whenever they can, even during school days, you might want to reconsider doing such a thing.Why? Because sleep is essential! That sort of sleeping pattern is counter-productive. You might be getting enough sleep (8-9 hours is recommended for teenagers; more is better, but sleeping less than 7 hours a night over a long period can lead to serious health issues). The best “sleeping” hours are from 11 p.m. to 2 a.m. Amongst other effects, sleep deprivation (or lack of sleep during the best sleeping hours) can lead to weight gain, lack of concentration and struggle to keep your emotions under control.

What to expect in the future…Guess what?You have reached the top of the mountain!The first chapter of your physical development has been accomplished!Good job!If you trained your hardest, then you should have achieved amazing results by now. Competitions are coming up.Go talk to your coach. Make a plan for the rest of the year.As often as you can, go and train at your local dojo. Work extra hard on your competition techniques. Go get the next training phase from your coach right now!