Quick reminder!! North American Grappling Championships are this weekend in Wildwood, New Jersey. I will be there coaching Team Daddis. This is predominantly a Brazilian Jiu Jitsu tournament but all grappling styles are welcome to compete.

Also, upcoming Judo tournaments sponsored by USA Judo.

  • Eastern Regional Open – August 31st – Baltimore, MD

  • The Hudson Cup – September 22nd – North Bergen, NJ

  • The Takemori Open – October 5th – Hyattesville, MD

  • Cranford Invitational – October 27th – Cranford, NJ

I will be competing and coaching in the Hudson Cup, the Takemori Open and the Cranford Invitational. Please come out and support the Judo Movement! Last but not least I would like to share the shoulder workout I have been using in preparation for these upcoming competitions. It has increased my shoulder strength, explosiveness and endurance. I also noticed my shoulder pain from prior injuries is next to nothing. Try it out! You won’t be dissapointed.

Coach Dan

Dumbell Shoulder Presses
3 sets of 10 reps

Position: Sit on a bench with your back straight, holding two dumbells just above shoulder level with your palms facing forward.

Start: Press the dumbells straight up until the two dumbells are nearly touching over your head.

Finish: Complete the exercise by returning the dumbells back to the starting position.

Tip: To keep tension on the deltoids, avoid locking your elbows at the top of the movements.

Dumbell Side Lateral Raises
3 sets of 15 reps

Position: Stand straight and grasp the dumbells with your palms facing toward each other. Rest the dumbells just in front of your thighs and spread your feet slightly.

Start: Raise the dumbells out to your sides until they reach shoulder level.

Finish: Complete the exercise by lowering the dumbells back to the starting position.

Tip: Use manageable weight for this exercise. Your elbows should be slightly bent.

Dumbell Front Raises
3 sets of 15 reps

Position: Stand straight with your feet slightly apart, holding the dumbells with an overhand grip just in front of your thighs.

Start: Using one arm at a time, raise a dumbell out in front of you to shoulder level.

Finish: Complete the exercise by lowering the dumbell under control back to the starting position. Repeat with the opposite side.

Tip: Keep your back straight during the exercise. Use manageable weight and avoid throwing the weight up with your entire body.

Bent-Over Dumbell Lateral Raises
3 sets of 15 reps

Position: Stand bent at the waist with your knees slightly spread. Grasp the dumbells with your palms facing inward and your elbows slightly bent.

Start: Raise the dumbells out to your sides.

Finish: Return the dumbells back to the starting position.

Tip: At the highest point in the movement, squeeze your shoulder blades together. Even though you are bent at the waist, keep your back straight.

Upright Rows
3 sets of 10 reps

Position: Stand with your feet slightly spread, holding a barbell with an overhand grip just in front of your thighs.

Start: Keeping the barbell close to your body, raise it to chin level.

Finish: Complete the exercise by returning the barbell back to the starting position.

Tip: Raise your elbows as high as possible at the top of the movement. This exercise can also be performed using the lower pulley on a cable stack.

Shrugs
3 sets of 15 reps

Position: Grasp a dumbbell in each hand while standing straight, feet apart, with your knees slightly bent.

Start: Raise your shoulders as high as you can towards the ears and hold that position briefly.

Finish: Relax the shoulders and return to the starting position.