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Seeking Zanshin: Blood, Sweat, Tears & Aikikai Blog Tools Rating: Rate This Blog
Creation Date: 02-24-2005 10:53 PM
One small gal + a dojo full of big guys = tons o' fun
Blog Info
Status: Public
Entries: 270 (Private: 12)
Comments: 195
Views: 833,667

In Testing Pre-Shodan Periodization Training Notes Entry Tools Rate This Entry
  #247 New 03-27-2009 12:47 PM
EVALUATION NOTES - Current Strengths & Weaknesses (from greatest to weakest)

- good form
- smoothness of movement on techniques I know well
- stability at the end of throws (though still need to eliminate "hopping" to maintain balance/need to lower more)
- extension

- power
- speed
- timing on certain techniques (mostly Ikkyo's beginning and Koshinage's middle part)
- centre sometimes lifting up on upward-movements

FROM PREVIOUS MACROCYCLE (leading up to Ikkyu test seminar)

Competitive Microcycle: 1 WEEK (March 16-20, 2009)
- Rest break from all conditioning
- Continued test-specific training, run-throughs
- Addition of technique visualization

MACROCYCLE: 52 WEEKS (starting March 23, 2009)

MESOCYCLE 1 - TRANSITION PERIOD (post-Ikkyu test seminar): 2 WEEKS, 1-2

- Week 1 (Restorative Microcyle): Rest break from all but Aikido (with break from specific test technique practice)
- Week 2: Return to adding Kettlebell training to above; addition of stability/rooting exercises on off-days

MESOCYCLE 2 - BASE MESOCYCLE: 8 WEEKS (April 6 - May 29, 2009), 3-10

- Continue Kettlebell training 3x/week and add heavy bag work/striking practice (gradually transition back to heavier weight training regimen during last 3-4 weeks)
- Return to HIIT sprinting on off-days and add sport-specific exercises, some with or without Medicine Ball (ie. Additional variations of squats, stability/rooting exercises, Med Ball irimi /and tenkan drills, "windmill lunges")

- Primary focus on Tae Sabaki, timing and Kihon (as well as Atemi and Ukemi while helping junior students prepare for their tests at end of May).

MESOCYCLE 3 - BUILD PHASE MESOCYCLE: 13 WEEKS (June 1 - August 29, 2009), 11-23

- Continue heavier (gym) weight training regimen 3x/week
- Temporary end to heavy bag work
- Continue HIIT sprinting on off-days and other sport-specific exercises as above
- Addition of LSD (long slow distance) cardio weekly as an "active rest" workout on weekends (ie. bike ride), interspersed with MTB/off-road trail biking

- Gradual return to/addition of more and more test-specific practice alongside the usual training
- Focus on power movements

*MESOCYCLE 4 - 27-28 WEEKS (August 31, 2009 - March ?, 2010), 24-50/51

- Temporary end to heavy weight training regimen and return to alternate (Kettlebell) training 3x/week
- Continue HIIT sprinting on off-days and other sport-specific exercises as above (with a tapering off of all but the stability/rooting exercises within the first couple of weeks - addition of plyometric exercises instead, ie. Med Ball side throws, etc.)
- Continuation of weekly bike rides in the first few weeks as weather permits

- Primary focus on test preparation in addition to the usual training
- Increase in visualization and test run-throughs during the last two-three weeks or so of this mesocycle
- Continued focus on power with gradual addition of speed to movements

*COMPETITIVE/PEAK PHASE MICROCYCLE: 1 WEEK (March ? - ?, 2010, the week leading up to the seminar/test)
- Rest break from all conditioning
- Continued test-specific training, run-throughs
- Continued increase in technique visualization

*Timespan and details to be adjusted accordingly as a definite date becomes known.
Views: 2862 | Comments: 2

RSS Feed 2 Responses to "Pre-Shodan Periodization Training Notes"
#2 03-31-2009 02:08 PM
jducusin Says:
Nope, I'm just an avid reader of sports conditioning information and enjoy applying it to my own training. My husband, however, spent over two decades working on his own conditioning and in an informal way has become a "coach" to me and others.
#1 03-30-2009 02:34 AM
You coach? Study coaching? I barely put this much planning into my periodisation of training - and I'm a professional coach... Good job. Cheers, Walter

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