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Fitness

Back in the Weight Room (Athlete Journal 16)

Although I've shifted my Olympic weightlifting focus, I know it helps me as a grappler and I was happy to get back to lifting this week.

James Kearns

Written by James Kearns Last updated on April 23, 2014

This week was full of more ups and downs. On the positive side, I finally got back into the weight room after almost five weeks of not being able to train due to injury.

I tried to take it easy and see how my chest injury would hold up, and it went really well. It felt great to be able to start lifting again and it was just what I needed after my disappointing trip to New York.

On the negative side, after talking with my Olympic weightlifting coach, we decided that it would be best for me to withdraw from the upcoming weightlifting meet in May. I hated to do it, but I just missed too much time over the last five weeks and there wasn’t enough time to get ready. We also talked about my competition schedule the rest of the year and what I wanted to accomplish in Brazilian jiu jitsu. After that I decided that as much as I like Olympic weightlifting, I am going to put it on hold for a while and get back to focusing 100% of my competitive efforts on BJJ.

Although my weightlifting program won’t be geared for competition, my programs will still include Olympic lifting. I have firsthand experience in how well the power and explosiveness from Olympic lifting translates to grappling, and would never exclude it from my program.

I did get back in the weight room, which is great, but I got pretty sick on Monday and could not get on the mat at all this week. I do feel like I am finally getting over of all these injuries and am more motivated than ever to get on the mat and improve my game. I don’t remember a time when I have been this determined for success in competition. I am pretty sure that my last completion will give me motivation for months. The New York Summer Open is in July and I already can’t wait. I will probably jump in something before that, but New York will be my focus for the next three months.

Monday – Weightlifting

  • Cleans- 80kg 4×4
  • DB Bench Press- 80 lbs 4×5
  • Overhead DB Ext.- 65 lbs 3×12
  • Lower Back Stability Drills
  • Core Work

Thursday – Weightlifting

  • Barbell Squat- 315 lbs 4×5
  • Romanian Deadlift- 100kg 4×5
  • Barbell Rows- 60kg 3×12
  • Hammer Curls- 35 lbs 3×12
  • Crunch- 3x max
  • Plank- 1 min

Saturday – Weightlifting

  • Barbell Complex (60kg, 62.5kg, 65kg):
  • Hang Clean x3
  • Push Press x4
  • Squat x5
  • Towel Pull Up- 12, 12,10
  • Trap Bar Shrug- 95kg 3×12
  • Lower Back Stability Drills
  • Core Work

James Kearns is an active Brazilian jiu jitsu competitor and also trains and competes in Olympic weightlifting.Follow his journals here every week.

Photo courtesy of D-Kline Design Photography.

James Kearns

About James Kearns

James Kearns is a Brazilian jiu jitsu competitor and former United States Marine who began training martial arts in 2005. Starting in Taekwondo and boxing in his hometown of Chambersburg, Pennsylvania, he would eventually begin training and competing in mixed martial arts. This is when James first started to train in no-gi jiu jitsu. Then, two and a half years ago, he reluctantly borrowed a gi and tried the Brazilian jiu jitsu class. James has trained in no other martial art since.

After successfully competing at the rank of blue belt for the last two years, earning six gold medals in IBJJF events and finishing the year with a gold medal in the Abu Dhabi Pro Trials adult division, James earned his purple belt in December 2013. Having set his goals high for 2014, he plans on competing six to eight times this year, including the IBJJF Masters World Championships.

Along with being an active BJJ competitor, James also trains and competes in Olympic weightlifting. Having a passion for the health and fitness industry, James is a certified personal trainer and the strength and conditioning coach at Tactical Combat Academy in Greencastle, Pennsylvania, where he focuses on individual and group program design for combat sport athletes. James is also a full time student, working on his B.S. in Sports Management.

Although training in Brazilian jiu jitsu and Olympic weightlifting, being a strength coach, and being in school keep James pretty busy, he still spends most of his time with his wife and four kids (who keep him even busier).

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