[john55]

One of the best things you can do is to crosstrain. If you are going to get serious, here are some tips (and to give you my experience, I have been lifting seriously for around 12 years and have read many mags, books, worked with trainers etc.)

You need to make sure you cover your bases and lift the core exercises: Bench (usually dumbell press is much better for the shoulders here rather than a barbell), Deadlift, and Squats. I would try to do them once a week. These will work all of your major muscles. Correct form and posture is really really important for these exercises. Most trainers dont even know what correct form is.

Then 1-2 times a week I would try to do isolated exercises for: (biceps/triceps, lats, chest, shoulders, quads, abs, hamstrings, forearms, calves, rotator cuffs traps...I think i got them covered.

Also, I would mix that up with cardio including: Running, Sprinting, Biking, and an elliptical. There are tons of different workouts you can do to mix this up.

also: I would try to do something along the lines of swimming. This will really work your muscles and build up your strength and endurance. Wrestling and/or grappling that you get from your Judo will work here as well.

also: I would do some training with a medicine ball. There are some great workouts out there and these help cover some core strength. I also like the sandbag idea. Things like this are great workouts if done correctly.

also: I would get a yoga DVD and start doing a long yoga workout every once in a while. YOu should be stretching each day you workout, but a good full body body stretch is very important.

Now, you dont want to do all of this in one week. I usually lift for a few months, then switch to swimming for a few months and usually throw in yoga and medicine ball training randomly. The best advice I can give you though: SEE A REALLY GOOD PHYSICAL THERAPIST OR PROFESSIONAL TRAINER. 99% of people who lift weights and/or swim/run do so incorrectly using really bad form. This results in them getting hurt. I have seen it time and time again over the years and have even injured myself many times doing this and unfortunately have had to learn from experience. A trainer will teach you proper technique. Remember, most trainers in the gym are not professionals, or what I would consider professionals. Look for someone who trains professional athletes or the military or even physical therapists. YOu need someone who actually went to school for this stuff and understands it, not a person who took a test on the internet for golds gym. Make sure they have a BA or MA in exercise science or related field. I cannot stress that enough.

You also need to learn about overtraining and nutrition. It seems like a lot but if you want to seriously train and/or train correctly and be able to continue that regimen for life, then you need to understand what/how you are doing everything.

Also, get a good running shoe that is made for the way you run. A good shoe store will be able to tell how you walk/run by watching you do it a few times in the store and then they can recommend a good soft or stiff sole shoe.

I know you were just looking for some tips but you dont want to half a#s it when it comes to exercise because you may end up doing more damage to your body in the long run if you dont do it correctly.