7-week Personal training (pT) Program
School of Judo’s 7-Week PT program is designed to give you a head start in mastering the fundamentals of Judo. In the 7 sessions spread over 7 weeks, you will achieve the following milestones in your Judo journey:
| Lesson No. | Technical | Physical |
|---|---|---|
| 1 | – establish grip in 6 ways – basic footwork to execute throws – basic break fall methods – breaking partner’s balance to the front – execute Major Hip Throw (O Goshi) | – flexibility to move on the mats – posture to support load on hips |
| 2 | – execute Major Outer Leg Reap (O Soto Gari) – basic footwork to avoid throws – breaking partner’s balance backwards | – balance to stand on supporting leg while other leg reaps |
| 3 | – execute one-arm shoulder throw ( Ippon Seoi Nage) – smooth rolling break falls w/o standing | – posture and form to support load on back |
| 4 | – execute leg sweep of the advancing foot ( De Ashi Barai) – breaking partner’s balance for sweeps | – balance to stand on supporting leg while other leg sweeps |
| 5 | – basic ground combat defence – execute scarf hold ( kesa gatame) to immobilize opponent | – strength to apply pressure through chest contact on the ground |
| 6 | – basic transition from throw to hold – execute shoulder hold (kata gatame) to immobilize opponent | – balance to maintain holding posture on the ground |
| 7 | – basic transition from throw to arm-lock – execute cross-body arm lock (Juji Gatame) – smooth rolling break falls with stand-up recovery | – speed of movement to transition fast |
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