I saw JoshResnick mention "judo specific weight-room exercises" in another thread.
Can anyone discuss what the judo specific exercises in the weight room are? I couldn't find any mention of this using google and would like to give them a try.
Thanks
Judoinfo's boards has something on this. There are several that were recommended by my coaches.
Squats
Deadlifts
Snatchpulls if you can't do a full Snatch
Pullups or Lat Pulldowns (Try doing pull ups with towels or a gi)
Just about anything that is full body and intense. As you can see pulling strength is the emphasis, but don't ignore pressing strength.
Plain old Uchi-Komi will take you a long way.
there are a lot of judo-specific things you can do...
take a gi, put it over a pull-up bar and hang from it for as long as possible (or 30 seconds) or do pull-ups with it.
you can use an adjustable pulley-machine to immitate uchikomi pulls.
things like rotating abdominal exercises are also great. as well you want to develop your core and prime-mover muscles moreso than things like bicep strength alone.
you can also do things like balancing yourself in an uchimata position.
Power cleans are good for the seoi nage specialists.
Good replies. Thanks. Keep posting more ideas please.
i also like squats.. both regular and front squats.
seated rows are very good too.
Josh is a "front squat" the same as a "Zurcher(sp) squat"(Bar held in crook of arms in front). I'm assuming it is. Thanks
I front squat the bar is usually held "racked" on the chest. OR you could have the bar resing across your upper chest with your arms crossed over the bar if your wrists arnt flexible/strong enough.
From squat with bar racked - http://danjohn.org/fs.jpg
Front squat with crossed arms - http://www.ukmuscle.co.uk/arnie%20images/Legs/Front%20Squat.jpg
A zercher the bar is held in the crook of the elbow.
this is something i found on the net,
This is a 12-week program leading up to a tournament. The tournament takes place on week 13. Although they are different sports, Judo and Sombo players require the same physical attributes.
Hypertrophy (4 weeks)
During this phase do 3 full body workouts per week on non-consecutive days. Use a slow-controlled temp for all the lifts during this phase; 2 second concentric and 3-4 second eccentric motion. Rest 45 seconds to 1 minute between sets.
Workout #1
ExerciseSetsRepsIntensity
Lat Pulldowns312, 10, 865-70% 1RM
DB Bent Rows312, 10, 865-70% 1RM
Low Back Hyperextensions315-30
BB Biceps Curl210-1265-70% 1RM
DB Hammer Curl210-1265-70% 1RM
DB Shrugs210-12
Ab Exercises330-50
Neck Exercise110
Rotator Cuff Exercise110
Workout #2
ExerciseSetsRepsIntensity
Leg Press312, 10, 865-70% 1RM
DB Front Lunge312, 10, 865-70% 1RM
Lying Leg Curl310-1260-65%1RM
Standing Calf Raise210-12
DB Wrist Curls210-12
Ab Exercises330-50
Neck Exercise110
Rotator Cuff Exercise110
Workout #3
ExerciseSetsRepsIntensity
Flat BB Bench Press312, 10, 865-70% 1RM
Incline DB Bench Press312, 10, 865-70% 1RM
Flat DB Flys312, 10, 865-70% 1RM
Tricep Pressdown210-12
DB Tricep Kickback210-12
DB Shrugs210-12
Ab Exercises330-50
Neck Exercise110
Rotator Cuff Exercise110
Specific Strength (7 Weeks)
Paired core exercises (there are 3 each in workouts 1 and 2) show complex training. This is essentially supersetting a strength exercise with a plyometric exercise. After finishing a lifting set, go to the plyometric exercise with very little rest (5-15 sec). When both exercises have been completed take a 3-5 min rest before the next set.
The reps and loads shown should be done for the first three weeks. The second three weeks do 3 sets of 4 reps for the core lifts (increase load to 85-90% 1RM) and 3 sets of 15 for plyometrics (for chest pass move up to 3 sets of 20). The final two weeks do 3 sets of 2 for core lifts and keep the plyometrics the same. For the total body explosive exercises (push press and hang clean) do 3 sets of 8 reps for the first four weeks then 3 sets of 6 reps for the last four weeks. Keep the load on the explosive lifts relatively light. Weight should be increased slowly because the emphasis is on moving the weight rapidly. Never do the explosive movements to failure or extreme fatigue.
Workout 2 is a stability training session. No complex training or plyometrics are done during this workout. This workout could be done as a circuit.
Workout #1
ExerciseSetsRepsIntensity
BB Push Press3850-65% 1RM
3680-85% 1RM
310
3680-85% 1RM
310
3680-85% 1RM
310
Lying Leg Curl18-10
DB Side Raise26-8
Ab Exercise315-50
Rotator Cuff Exercise110
Neck Exercise110
Workout #2
ExerciseSetsReps
Balance w/hands and knees on ball315-30 seconds
DB Overhead Squat28-10
Push-ups w/hands on ball28-10
Roll Outs2 8-10
Alt. DB Shoulder Press on ball28-10
Low Back Hyperextensions on ball28-10
Russian Twist215-30
Crunches on ball2Failure
Reverse Sit-ups w/ball2Failure
Workout #3
ExerciseSetsRepsIntensity
BB Hang Clean3850-65% 1RM
3680-85% 1RM
310
3680-85% 1RM
310
3680-85% 1RM
315
Lying Leg Curl18-10
DB Front Raise26-8
Ab Exercise315-50
Rotator Cuff Exercise110
Neck Exercise110
Testing or Active Rest (1 Week)
Use this week to test for new 1RM on major lifts. You can use either 1RM test or test a higher (2-10RM) and calculate your 1RM a formula. If you don't want to test, then just take the week off to rest your muscles and concentrate on conditioning/technique workouts. You won't loose any strength in one week.
as judo is a weight division sport, and there really isnt a season (its an all year-sport) you dont have much time to do a hypertrophy routine really. well, not unless you have a plan to compete at a certain event and you are looking to gain size as well.
the last thing you want to do is get on a program like that and go from 60kg to 73 and from 81 to 100... no matter how buff you look or how strong you are in the weight room, you are still an undersized guy who will eventually get bullied around. as a 66 who moved up to 73 i can promise you that the power difference just from that one weight class change was tremendous.
the other issue is that judo doesnt have rounds or periods. its non-stop, no break, balls to the wall... your conditioning has to match that. youve got to push yourself to exhaustion and keep going and go some more.
the guys who are in the best consition in judo are that way becuase they can last for 12+ rounds of 5 minute, intense randori night in and night out.
we put our guys in the middle of the mat for 8 minute drills where they have a new opponent every minute who wants to kill them. they never adjust to the new partner and barely get their mind into it before a new, fresh is on them. possibly the hardest drill ive ever done.
thing is.. to be good in judo you dont have to be strong. you dont have to be quick or fast or anything. you do need to be able to keep sucking in air and think clearly with great focus for 10 minutes.
so.. pretty much, anything that brings to the point of complete exhaustion and hyperventalitaion is gonna be god for judo.
Nice post Josh!
The training should make the competition look easy. That always worked well for me.
Being able to tolerate a LOT of lactic acid buildup and function effectively in sever oxygen debt is where it is at.
Ben R.
"you can use an adjustable pulley-machine to immitate uchikomi pulls."
I was going to ask about that. I've got some thick surgical tubing that I use. I was curious how many other people did this as well.
I forgot about rope climbing! It's a great exercise for Judo.
Ben R.
nomura said the same thing when he was here. said he never lifted weights. i find that sickening. honestly, he is a strong, strong summabich. guys got veins coming out of his chest but doesnt lift. i couldnt break his grip either-- not without feeling as if i was about to get thrown for putting a
all my focus into his hands.
he said his father made him train with the heavyweights.. so all he could do was hold on for dear life and thats how he got strong. climbed rope A LOT as well. also saod its all in his technique-- that gripping is as much a technique as throws or newaza.
whatever it is, the guys got judo strength unlike anything ive ever seen. the kinda guy who you could take into a weight room and he'd be average at best in almost everything, but give him a grip-strength test or anything in a judogi and he can hold it forever.
Ben, you are of course correct about the need to be able to tolerate high levels of lactic acid and function in a state of oxygen debt.
The question is whether the necessary adaptations can be trained for off the mat or whether all that we do
however demanding or apparently sophisticated is really a form of GPP and specificity requires fitness through pressure training on the mat.