Tuesday, April 29, 2008

Overhead Squat for max reps

Still at it! Here's a retest from 4-29-2008 going for maximum reps with a 115lb load overhead

this is what we looked like after our first test, almost six weeks ago;
click here to see first test @ 95lbs

Do it Right!

A lot of people ask me where to begin in Kettlebell training...

There's really only one easy answer; The Swing. After that, it starts to get more complex. I found a little bit of an easier answer... Pavel and DragonDoor have a 'quick start kit'.

It's the Russian Kettlebell Challenge (RKC) book, which covers all the basics and then some, the DVD which is indispensable, and a 16kg bell; the classic starter for a smaller guy or a really tough chick.

This is of course is a great way to start out, and it's pretty affordable. I'll trade you 3-4 months dues at the average globo-gym for the equipment and the information necessary to never set foot in one again, any day!

If this doesn't appeal to you, or you like your fitness 'strong enough for a man...but' there's always this;

Even when men ask me; "what's the best single book that covers all the kettlebell lifts?" it's hard to just say "ETK(Enter the Kettlebell) or RKC". ETK is just the swing and Turkish Get Up, and the RKC is just as much anecdote, reasoning, history and culture as it is 'workout program'. If you can swallow your pride, the best one is probably Andrea Du Cane's From Russia With Tough Love. It is intended for women. That is true. But it's also very well written, with excellent explanations and photographs, and often more detail. But anyways. There's also a FRWTL kit that includes the book, the DVD and a 12kg bell. It's also a phenomenal deal as well.

Clicking on either of the pictures will take you to a page giving you all the details!

Saturday, April 26, 2008

China, Tibet and Judo

I like Tibetans. And Buddhism...

but here it is from his holiness;


The Olympics is one of the greatest events in the World, and we're lucky it happens at all, if only once every four years. Me and his holiness, the 14th Dalai Lama agree; let the kids have their games. We can complain about China any time.

On a related note;
for my judoka;

check out the Chinese National Team's digs!

Thursday, April 24, 2008

Do Win Olympic Weightlifting shoe

Click here
to check out the 2008 Do Win Olympic Weightlifting shoes!

MuscleDriver USA is offering them for $99, which is about $25 less than most people, and about $50 less than most other serious weightlifting shoes.

If you are serious about your O lifts, or are not the most flexible in the calf, ankle, hip or knee, these shoes are what you need. Now! If you've been O lifting for a while, and have tried hitting your Front or Overhead Squats with and without Olympic Weightlifting shoes on, you know what I mean!!!

The best part is, MuscleDriver is in the Carolinas. That means, if you are anywhere near me, shipping is FAST and CHEAP. I have gotten kettlebells from them in 3 business days before. I mean order Monday, Snatch on Thursday fast!

I've been sort of putsing around, not sure if I would get some new OWL shoes or not. I am ordering these today.

VCU Judo

Wanted to share some pics from VCU Judo practice!

here's a link to the club's page;

Here the instructor, Kevin Santi, is introducing the class to Tsuri Komi Goshi

beginning of the lift in Tsuri Komi Goshi

and the end of the throw!

Zach getting some serious Kuzushi going with his O Uchi Gari

Jason doing what he does... sacrifice throws.

Tuesday, April 22, 2008

Sutemi Waza


The following are some clips of sacrifice techniques. Somewhere in my first to second year I learned how to attain a 'sleeve back' grip, something like a variation on the Russian two on one, where rather than controlling the shoulder with the inside arm, the back is gripped, often near the belt, lat or collar. I saw some of the black belts that I admired doing 'Sumi Gaeshi' from this grip, and it looked terribly cool. Soon it became the only successful throw I really ever completed on the other judoka that were as good or better than me. Well, today I have tried to expand upon that theme, by learning a variety of grips and minor variations to the same theme.

The Standard Technique

The fifth variation is the aforementioned 'sleeve back' grip approach

Excellent Variations
(as demonstrated by Aronov from www.spartakjudo.org)

I don't often attempt this from the russian belt grip, as I am often concerned I will be driving my opponent's head into the mat.

Competition Footage

Well... That's it for now. This is Jason's Tokui Waza, so there's only so much I really want to divulge. I don't want everyone to know all my secrets!

Sunday, April 20, 2008

Rick Hawn Seminar photos

Here's the local blackbelts! From left to right, Rick Hawn-Chuck Wall(host)-Handi-Leo Valda(Hantei Judo)-Chad Morrisson (Akari Judo)-?-Millie Osborne (Matriarch of the formidable Osborne clan)(Sport Judo)

I am right there in the middle, next to Matt, a student of Leo Valda's...
On the very far left is Jewel. Don't mess with her.

Rick speaks to me...

Watching a very cool turnover

One of the Sankaku into armbar set ups that Rick taught from the turnovers. Very cool. Nothing beats the triangle armbar for 'damned if you do, damned if you don't' efficiency!

All in all, it was a pretty great little seminar and workout. Made a lot of new friends.

Lifting Heavy Makes you Big and Bulky

And inflexible, as this power jerk deomonstrates...

Squatting heavy will definitely leave you thick, stumpy and well... squat

Forget about heavy presses!

Forget being lean, or attractive!

You can't lift heavy and still be mobile either!

And finally, you must never train again with any implement outside your specialization; it will only interfere with your sport specific training!

I thought this last picture was pretty cool... Often called a shaolin 'padlock', this kettlebell-like implement has been a popular strength and conditioning tool in Chinese martial arts for quite a while.

Saturday, April 19, 2008

1000 visitors

River City Physical Culture is celebrating a milestone this morning;

1000 Unique Visitors!

I want to thank everyone that has taken the time to stop in and check out the blog. I especially would like to thank those that have taken the time to enrich our project here by commenting.

That being said, I have one request to make... Comment! I am not sure what the usual ratio might have to be, say 100 visitors to one commenter... but with 1445 hits over the last 4-5 months, I have only 7 comments...

That's more like 206 to 1. So comment! Don't be afraid! I won't bite! I would love to start a conversation with you... got a question about a particular lift, or style of training or reasoning behind my madness, ask away. Doubt the validity of my training methods, call me out! Let's start talking, that's my idea of fun. When my friends and clients do ask questions, it gives me a better idea of what you guys are thinking, and what you really want to know. So fire away, I can't wait to hear what you're thinking.

Friday, April 18, 2008

How bad do you want it?

I'd like to share with you a post from my favourite blog. It's here;


This is the blog of Ann Maria Rousey-DeMars, and the following is extracted from wikipedia.org;

DeMars earned her MBA in 1980. She missed the first women's world championships while in grad school, but in 1981 won bronze in the British Open and Tournoi d'Orleans. In 1982, she was ranked #1 in the USJI rankings and won the US Open. However, she did not contest the second women's world championships due to having a baby that year.

DeMars enjoyed more success in 1983, including the Pan American Games and US Senior Nationals, and in 1984, winning the Austrian Open, Canada Cup (now known as the "Rendezvous"), Senior Nationals and the World Championships.


She knows a thing or two about Judo. More importantly, she seems to get a thing or two about training hard to become great. It shows. She won the world's, and now her daughter is a top seed for an Olympic medal.

If you'd like to know a little bit more about what it takes to be great, do yourself a favor and read the post.

Wednesday, April 16, 2008

Chuggin along

OHS for Reps Progress; 6 sets of 9 with 115lbs... that's 6210 pounds, in about 16 minutes. ~388lbs/min.

Friday calls for 10 sets of 8. That will be about 9200 pounds. Probably take about 90 seconds rest between sets, so I am guessing it will take about 23 minutes. It's about 400lbs/min.

There will be two more workouts, slightly less total volume, to taper up for another test next Friday. That will hopefully surpass 21 reps, and it will be time to start training with 135lbs.

I've also been working on building up the volume on the kipping pull ups following the same progression. The longest workouts have been 12 sets of 5 reps, or 60 in one sitting. That took about 20 minutes to finish, so not too earth shattering yet. There will be a retest coming up there as well.

Sunday, April 13, 2008

101 Ippons

Here are some highlights (Nage-Waza or 'Throwing Techniques') from 101 Ippons, a popular series of videos in Judo showcasing some of the best throws, chokes, pins and armbars that have ended competitions in recent years.

Hope you enjoy!

Friday, April 11, 2008

Overhead Squat for reps

Just an update. Training called for the test today...

I hit 17 reps with 115lbs. Maybe I quit a little early. I had it in my mind that 17 was the minimum.

Two weeks, and I will break 21 reps and move up to 135lbs. Oh boy.

Wednesday, April 9, 2008

Judo Photos

Included are some wonderful photos of IJF competition that someone made me aware recently. Please enjoy!

This is the sight of the Vienna cup this year

Frederique Jossinet, first winning, then celebrating (FR-48kg)

Russian President Vladimir Putin (with former Judo coach) taking in a match

Japan's Ishii (100+ kg). Having defeated Inoue, he may be considered the 'heavyweight champion of the world' of Judo.

Ronda and Gevrise in their final match at the 07 Worlds

Taking their place on the stand

Thursday, April 3, 2008

Rebuilding Aimee

Just wanted to share this uplifting video about one of America's best Olympic Lifters...Aimee Anaya