SUNG-NAM JO
TO BE GOOD AT ANYTHING TAKES A TREMENDOUS AMOUNT OF WORK. TO BE GREAT AT SOMETHING TAKES GOING BEYOND THE LIMITS OF WHAT OTHERS CONSIDER NORMAL~CARY KOLAT
Relentless was my mantra in 2007 and Relentless the training was indeed. Never before had I undertaken such an intense and heavy workload of training, nor did I ever believe it to be humanly possible to endure day in and day out. The results became evident in the way my body, mind and heart responded to the mental and physical aspects of not only training, but the daily grind of life in itself. In 2008, I plan to work much harder, if its at all possible, to achieve what some may believe is impossible---GET HIT AND KEEP MOVING FORWARD.
Tuesday May 6th, 2008: Its been quite some time since I have updated for several reasons that I will not get into; however what I will say is that training has been pretty consistent since and while I am generally pretty smart about it, I was not when it came down to maintaining its records.
My lap top crashed, hard drive fried, and lost ALL of my training that I recorded over the last two years. Unfortunately, I did not back any of it up, electronically or manually, leaving me with a bittersweet taste in my mouth. The training is nothing, the will is everything...the will to act.
A summary of my training over the last two and a half months:
*Received sponsorship with 'Carb BOOM!'
*Friends have raised money for travel to competitions
*Ran 5:21 mile, jogged a mile, 4:37 mile, jogged a mile
*Competed well above my wrestling weight at 158 lbs and took third place, only losing to the winner by two points.
*Maxed out in squats (405lbs), bench press (245lbs), leg press (1020lbs), split jerk (245lbs), all in the same day
*Ran 3x200 meters, all in :25 flat
The US failed to qualify to represent the 60 kilo/132.25lbs weight class for the Olympics in both freestyle and greco, so it makes no sense for me to compete there, if the ultimate goal is in fact the Olympics. I will be traveling to Iowa Thursday to compete in both freestyle and greco, but at the next weight class up (66 kilo/145.5 lbs). I will have to win in order to qualify for the Olympics trails, which are about a month away.
This is probably a better place for me to wrestle and although most of the guys there are probably bigger and stronger than me, it is likely that I am not cutting as much weight as them. Really, I am wrestling very very close to my natural body weight as the highest I get up to when I am in a strength training phase is about 160 lbs, which ended a few weeks ago. Naturally, I am about 150 lbs when I am in a peaking phase and ironically, I was 151 lb this morning.
Wednesday February 20th, 2008: Although I have no interest or intent on competing in Mixed Martial Arts ("MMA"), I did however purchase Randy Couture's book entitled, "Wrestling for Fighting, The Natural Way". For one, I am always seeking ways to improve my game and learn from the best. Randy was a world greco roman caliber wrestler and missed representing the US at the Olympics three seperate times, finishing second, well three different times. Two, technique is my biggest weakness and this book illustrates many new techniques in the greco roman style that I am unfamiliar with.
Although I will never be able to go back and implement muscle memory of technique that twenty plus year trained wrestlers have, I know I can mitigate my weakness in technique with my strengths in endurance, aggression and power and still compete. Randy is a guy who didn't start wrestling till seventh grade, which is relatively late and had to learn to win with his work ethic and attitude. He trained harder than his opponents and competed with an aggressive, yet effective style of wrestling. The same thing happened when he entered late, the world of MMA.
I still view MMA as an entertainment sport rather than a diciplined sport, but respect them equally. Sure MMA athletes train hard and compete just as tough as any other athlete out there; because of the allure of prize money, gate receipts and bookies that attract athletes, promotors and fans alike, MMA is becoming just as tainted and shady as boxing became back in the 90's. You never know if things will change though and if and when I would consider going into the entertainment business...
ATHLETE OF THE WEEK No. 20 ranked Junior Boston University wrestler, Mike Roberts is primed for the NCAA Tournament next month. Earlier this season, he knocked off No. 1 and No. 3 ranked wrestlers at the Southern Scuffle Tournament at 149lbs.
Sunday February 17th, 2008: This was another so so week in terms of volume, only getting about twelve hours. I still do not feel too great and wondering now if I have mono...Its been a good seven weeks since I first got sick and have not seemed to shake whatever it is, albeit mono, or some other infectious illness.
Enter an eight week strength training phase, in which the goal is to maximize strength and introduce power. The ratio is 3:1 between strength and power training, concentrating on 70-90% maximum strength efforts and 90-100% power efforts. The plan is to focus on maximizing strength for the first three weeks interspersed with power training, then two weeks focusing on power training interspersed with strength, then back to focusing on strength. The idea is to set the body up to convert maximum strength into utilizing fuctional power.
Strength training continues to be in the form of lifting the prime movers while power will be introduced and translated through plyometrics, ballistic training, and anaerobic work, none of which I have undertaken in this cycle of training. Wrestling remains constant as do the two to three regeneration aerobic workouts a week.
Tuesday February 12th, 2008: Michael Jones is hardly your typical man seven years away from the age of retirement. He continues to train with University athletes nearly three times younger, serves as a district court judge in his hometown of Pelham New Hampshire, is an adjunct law professor, and of course a devote family man. Just as energetic and youthful as he was in his twenties, most will tell you that he that he is equally, if not more energetic now and probably will never retire.
See Mike, or Judge Jones or Jonsey if you will, a few monikers that his peers know him by, also know and understand why he works so hard. He truly is a genuine man who would do anything for you without question or expecting anything in return. He truly cares about people and life itself and creates this feeling when he is around you that you are important and matter in the world. Thats what makes Mike one of the most interesting and intriguing people that I personally know.
In 2004, Mike was summons by the US Olympic Committee to design and paint the official triathlon poster for the Athens Olympic Games. This Boston Globe article typifies the man and how honored and thankful he was to have the opportunity. This year, he was asked to design and paint the 2008 poster. Below, read Mike's statement.
ARTIST'S STATEMENT
This poster seeks to blend traditional Chinese painting principles with modern art. It has not been an easy process for a western trained artist to fully understand the orientations of Chinese cultural painting. The Chinese ask: "How can one be the father of painting without reading ten thousand books and traveling ten thousand miles?" I did my best to follow this approach by viewing Chinese art displayed in some of the world's leading museums, speaking to Chinese art historians, and reading literature on how to understand the philosophy, techniques and history of Chinese art.
There have been periods of western art where painting was a handmaid of religion, or where the personal ego of the artist was exemplified in expressionism, romanticism or surrealism, or where art became merely an imitation of its subject. Contrast this perspective with the Chinese notion that art is the "wedding of spirit and matter." In other words a painting about the sport of triathlon must capture the essential spirit of participating in a triathlon.
There are two basic modes of expression: words and images. Chinese painters from the past frequently felt compelled to inscribe poetry on their paintings. I elected to follow this approach by working an inspirational poem into this poster. The poem also serves as an important source for the symbolic lines, shapes, colors and calligraphy depicting the three sports of a triathlon.
The fleeting glimpse of a triathlete swimming, biking and running could never reveal all of the effort and training required from our Olympic competitors. Yet, the essential feeling and meaning of "being" a triathlete is hopefully captured by the poster's poetry and visual imagery. The color red is meant to excite. The color black is meant to calm. A triathlete competes in harmony with nature. The birds in flight signify good fortune for all the competitors in Beijing.
The 150 limited edition posters are printed on Epsom Textured Fine Art paper. The original oil painting on canvas from which the posters were reproduced measures 40" by 30". In keeping with the essential spirit of this official USA Olympic Triathlon Team poster authorized by the U.S.O.C. for the 2008 Olympic Games I have signed the poster two ways: my traditional western name and a name given to me by a Chinese artist that means "centered and balanced," "thoughtful" and "full of heart." I will try to continue to live by the body and spirit of these character words.
~ Michael E. Jones~
Click poster to enlarge. Please contact Jimmy Johnson if you would like to support Mike's artistic endeavor and order one of his limited edition posters.
ATHLETE OF THE WEEK Michael "Judge" Jones does it all, including being featured in Sports Illustrated Faces in the Crowd. He served as my mentor throughout my undergraduate work at UMass Lowell and continues to amaze and inspire at the age of 58!
Sunday February 10th, 2008: Was in Boston all week, hoping to see another Patriots Parade, but thats whole other story. I was also hoping, praying and visiting my mom who has been in the hospital for three weeks now, with further complications from surgery just after the New Year, all stemming from her cancer, which was diagnosed over a year ago. Thats about alls anyone can do though and realize that whatever happens, she will be okay.
Training wise, I got in a decent week, though I did become sick once again, so I took it easier than I normally would only getting about 11 hours of training. Severely lower than I would like, but then again, do not want to re-laspe and miss more training like I did earlier this year by training hard through it. This being the last week of a three week hypertrophy phase, got in four solid lifting routines, some aerobic work, and mat time at Boston Union and Wai Kru.
Collin Tebo, former Boston University Division I wrestler and current Mixed Martial Arts ("MMA") fighter, offered some encouraging words after wrestling him. Back in 2005, when I made the decision to drop 800 meter track training like a bad habit, I sought out Boston University wrestling coach and world renowed Carl Adams. Carl allowed me to train with his college team briefly and Collin happened to be one of the guys around my weight that I first wrestled. Nearly three years later, Collin saw marked improvements in my technique, speed and strength. I mean I know I am improving everyday, but to hear it from someone else, tends to make me think that all this training has not been a waste of time...even though I already know that too :)
ATHLETE OF THE WEEK Virtually unknown, unsponsored Steve Sherer broke his mile PR by a whopping six seconds while dipping well under the 4 minute mark, joining the elite sub 4 minute mile club, clocking 3:56.00.
Saturday February 2nd, 2008: Not too much to report this week, other than the fact I feel like I got rid of whatever sickness I had. Believe it or not though, yesterday I felt like it was coming back. So far, I have about fifteen hours of training with tomorrow to go. A lot of live wrestling this week with a few technical sessions. My lifts continue to go well, focusing on building muscle mass in this hypertrophy phase. I have picked ten exercises, focusing on larger muscles and basic movements, such as deadlifts, bench, leg curls and cleans and repeat the same routine four times a week. The first week I did three sets of each exercise at 75%-80% maximum effort and this week was the same load, but four sets. Next week I plan to keep it at four sets, but increase the load slightly.
My approach to this phase last training cycle was much different, with similar exercises and the same philosophy to build muscle, however my approach was with circuits with little to no rest between sets or exercises. This time around, I am a little smarter and changed the routines to regular lifts, but with more rest between sets and exercises to allow the muscle to recover.
Team Kolat coach Cary Kolat was primed to become Olympic champion in 2000, but was pretty much robbed. Watch his aggressive and relentless style of wrestling at the World Cup a few months prior the the Olympics.
ATHLETE OF THE WEEK Tirunesh Dibaba became a national hero in Ethiopia as an international distance running prodigy at the age of 15. Since then, she has racked up 9 world gold medals, a bronze Olympic medal and owns the indoor 5000 meter world record mark at 14:27.42 set last year in Boston.
Sunday January 27th, 2008: From sickness to health. It took a full 4 weeks to get back to near what I would consider, 80% health to train at regular intensity and volume. This is the first week in a three week hypertrophy phase and it went well without a hitch. The two week layoff from the mat did not prove to be too deterimental as I had some great live and technical sessions coached/led by Tom Martucci from Bloomsburg College and Mike Rogers from Lock Haven, both stepping in for Cary.
One workout that was a little disappointing in was an aerobic threshold run on the treadmill. The goal was to run 5x4 minutes with 1 minute recovery at 6:30 pace with a 2% incline @ 50%-65% max effort. This should have been a very easy workout (in my life as a runner), but instead of 5 reps, I got in 4 and ran at 6:45 pace and was close to red lining. It was good workout for a wrestler, but thinking back when I was a runner, its horrible! A lot of aerobic work is not adventagous for a wrestler as many would tend to believe, so I'm really not that disappointed.
ATHLETE OF THE WEEK Last week in at the Tulsa Nationals, Nathan Kraisser (left) of Team Kolat spoiled Mark Grey's record breaking match of nine consecutive Tulsa National Titles. Nathan discusses his victory here. Congratulations Nathan!
A few weeks ago, my girlfriend Emily and I watched the movie “Rescue Dawn”, about German born Dieter Dengler, who moved to the United States and got his wish to become a pilot of the United States Navy. While on a top secret mission during the height of the Vietnam War, Dieter’s plane was shot down over the country of Laos, where he was captured and tortured by a militia sympathetic to the Viet Cong. Now I am not sure how much of Dieter’s story was turned from fact to fiction by Hollywood however what I do know is that the movie painted a true picture of the human spirit.
While watching Dieter’s amazing story unfold, I realized that many competitive athletes and other successful people are not that much different from him. As human beings, we all search for our place in this world of idleness to do great things. A majority of people drift through life and accomplish just enough to get by, while others accomplish more, yet give up after failing. Most successful people, including competitive athletes, fall and get up over and over again and never give up, often sacrificing valuable time away from their family and friends to achieve their goals. Ultimately, what I believe in order to break free from society’s corruption and control, much like Dieter attempted to do in Laos.
Some people are born with this drive while other people are motivated by others. Dieter had that innate survivalist instinct to escape, despite the fear and skepticism of his fellow captives who did not. He eventually convinced them to go along with his escape plan, but to survive in the jungles of Laos for months without rations took a tremendous amount of drive and belief. Competitive athletes are much the same, often convincing unmotivated athletes to workout or compete or even shaping their confidence. Their drive is endless to achieve their goals and most times, obsessive to the point of animal instinct to get what they want or need.
With an obsession this great, people have to tap into an energy reserve that is hidden deep within their hearts and convince themselves that the mere impossible is possible and that the harsh reality that they’re facing is really not reality, but a human test. In order to survive, feel alive and free, they have to block out the negatives or turn them into positives. No matter what happens though, they imagine themselves faced with the worst case scenario possible and adapt to be comfortable with it, should it actually occur. Dieter conceived an escape plan which was deemed impossible by the other captives, yet he carried out his plan and eventually was rescued.
2007 training was a huge learning process as a competitive athlete and person. I’ve always known what to do to be successful, but I never really put those thoughts into a plan of action or fully carried it out. 2007 was finally the year that I actually did this. It took me from being somewhat apprehensive to diving head first in an all out assault on training and being brutally honest with myself and others every single day. A big part of this was seeing what my Mom, Dad and many others endured throughout the year. I know I always revisit them, but it’s only natural to want to protect, nurture and encourage those you love to rise above the occasion.
The human spirit is very powerful and has the ability to lift people from enslavement to freedom or sickness to heath, much more so than any training could ever do. When people have something or someone to believe in, special occasions occur. When you believe in yourself and a small number of people believe in you, it truly makes life that much more worth living for, no matter how special the occasion is.
Enough with all the sentiment, back to the training…
Sunday January 20th, 2008: Definitely feeling better than last week and was able see how my body responded with some light workouts. I missed a full week of training last week and this week, miss another full week of wrestling. I still don't feel that great and didn't want to get on the mat just yet. Felt okay enough to get in eleven hours of workout time between lifting, drills, and aerobic work.
This week ends my eight week phase of general conditioning and will be headed into a brief three week hypertrophy phase. I am also weighing in on whether or not I should compete in Colorado in three weeks. My decision will be based on the return to the mat next week, as well as my overall health. My weight topped off over 155lbs this week, so it may be a stretch to try and compete at 55 kilo plus 2 kilo (125lbs) in Greco and 60 kilo plus 2 kilo (136lbs) in Freestyle.
ATHLETE OF THE WEEK Earlier today, #3 ranked Iowa Hawkeye Brent Metcalf (left) defeated #7 Penn State Nittany Lion Bubba Jenkins in probably the afternoon’s premier match-up.
Sunday January 13th, 2008: The entire week, I was confined to my bed, being terribly sick. Its the first time since 2006 that I missed an entire week of training due to an injury or illness. It was so bad that I had to call out of work and I work from home. On a positive note, I had a lot of down time and was able to generate my new training plan for 2008, at least for half of the year.
You can view my projected periodization plan with a peak at the 2008 Olympic Trials here. I have basically taken my previous training schedule and re-defined it, tweaking the energy systems and training methods during each phase as well as each microcyle (week). Previously, I developed my training plan around the energy systems during each phase (lasting between 6-8 weeks each), but neglected to schedule the appropriate loads during each microcycle. This often left me tired, stale, and just run down. Although this new plan requires a lot more volume and is much more complex, it's a little more balanced between the intensity and regeneration (recovery) from week to week, rather than tons of intense volume every single day.
My key tournaments are:
February 7-9: Dave Schultz International Memorial- Colorado Springs, CO
April 5: Northeast Regionals- Brockport, NY
April 26: US Nationals- Las Vegas, NV
May 17: Rocky Regionals- Spokane, WA (if necessary)
Friday June 13: US Olympic Trials- Las Vegas, NV
(must qualify at one of the four previous tournaments)
My 2007 year in review follows next week. I promise.
ATHLETE OF THE WEEK Former Reebok team mate and jaysonjo.com featured athlete, Jen Toomey was also featured on the cover of Runner's World for her record breaking year leading up to the 2004 Athens Olympics. It was bittersweet though, as she barely missed qualifying and now looks primed to make the Beijing Olympic team, at the tender age of 36. Right before the new year, she ran a 2:04 800 meter/4:37 mile double in mens' races!
Sunday January 5th, 2008: What a way to start off the new year...SICK. Training did not take a back seat though, racking in over 15 hours of training, which probably set myself back further in the recovery process. The urgency is high as there are only a few more weeks until the Dave Schultz International Tournament at the Olympic Training Center in Colorado Springs, where I have decided to wrestle in both styles, Freestyle and Greco Roman. The rules in each style have changed once again, making the referee's job even more difficult in interpreting them and making a judgement call on the spot, yet easier for a new coming like me to adapt.
ATHLETE OF THE WEEK New England Patriot's quarterback Tom Brady was named the NFL's MVP, nearly a unanimous decision, casting 49 of the 50 AP votes.
