LizWelsh beat one of her best mates to a gold medal at the British Junior Judo Championships thanks to a 13-hour-a-day fitness, and education regime.

The 17-year-old Brighton club ace overcame Sophie Johnstone (Lewes Bridgeview) in the girls 16-17 years under-52 kilo final at Crystal Palace to underline her improvement since joining the British Association Judo Academy at Bisham in September.

The former Seaford Head pupil said: "My performances showed, I think, what a massive difference being at Bisham has made.

"I felt so much fitter, so much sharper, so much stronger.

"I haven't been there for very long but it is clearly having a benefical effect. I've been told I'm the most improved player at the Academy. That is flattering. I certainly feel good."

Her day at Bisham begins with a run and two-hour judo session before three-and-a half-hours of study for her B Tech Sports Science course after lunch. Then it could be another run or circuit training in the gym before a meal and more judo. Her day, from Monday to Friday, finishes at 10pm.

She added: "I sleep like a log. At first it was tough and I wasn't sure whether it would wear me down. After all, it is a long day.

"But I eat healthily and my body is getting used to the regime."

All the hard work with coaches Jamie Johnson and Steve Garthorp paid off in the Championships which saw her up against Sophie, from Southwick, for the second year in a row.

She said: "I'd dumped my previous three opponents with an ippon but when I took on Sophie it was a tough fight, just like it was when I beat her for bronze last year.

"It could have been hard because she is a mate. But we bowed and, because we're friends, shook hands, but after that it all went out the window. We had to act like strangers. I had a job to do and that job was to win. It was very close though. I won just on a penalty. I was so focussed."

Liz, who won under-40kilo gold two years ago, believes she has had more important wins this year.

"I've been entering senior tournaments to see how I'd get on and been pleased with how I have done," she revealed. "I got a silver medal at the Heart of England Championships in Birmingham, but my best effort was the way I won a bronze medal at the Welsh Open in Cardiff. I had to fight Karen Cusack, rated second in the list of British seniors, for it."

Now Liz is planning to enter the British Senior Championships next month while Sophie might join her at Bisham next year.

Terry O'Loughlin, who coaches Liz at Brighton, said: "Her focus was right. She was calm, there was no flamboyance.

"She has been overlooked for internationals but they can't refuse her a place in any coming up now. Her performance was fantastic."

Brother and sister Craig and Claire Tullett completed a family double and earned praise from their coach.

Craig claimed the under-40kilo crown for 14-15 years boys and Claire was a winner in the 16-18 years under-48kilo event. Their club TNJC (Chichester) also enjoyed bronze medal successes through Katie Hill (under-48kilo), Emily Parke (under-42kilo) and Keiran Hughes (under-30kilo).

TNJC founder Tony Newton, a world veteran champion last year, said: "Claire and Craig have come from doing about 45 minutes a week at school to joining my club and going all the way through.

"They have a lot of ability but have also shown they are willing to work hard and show enthusiasm.

"They are just two kids from a working class council estate background proving what good judo prospect they are. They won all but one of their fights comfortably for their titles."

The duo follow Sarah Bird and Jenny Chetwood as national champions from the TNJC club which is based at the University of Chichester.

Sarah Newton (Niratake, Haywards Heath) and Keiran Church (Zodiac, Hastings) were bronze medallists at over-70kilo and under-38kilo respectively.

Sussex junior coordinator Roy Luff said: "It is one of the best efforts by the county at the Championships."

There were 535 boys and 353 girls competing at an event organised by Luff.