Judo specific endurance trainning

[Slindsay]

So I got pretty strong (Well I thought so anyway) Doing the 5x5 program a while back and, although I've lost some of it since then I don't think I really need more strength compared to needing to build up some endurance for Judo classes and competition.

I was asking about what to do to build up endurance here:
http://www.martialartsplanet.com/forums/showthread.php?p=1296713#post1296713

But I also need to work on a routine to use, I'm probably only going to be trainning twice a week as well on a Tuesday and a Saturday. I was thinking:

Tuesday:
Front Squats
Pull ups
Bench Press
Biceps Curl

Saturday:
Deadlifts
Dumbbell Rows
Dips
Military Presses

All done at whatever sets of reps I settle on in the other thread.

[Hyugga Neji]

I think that you should include cardiovascular training to your curriculum, because endurance is very important. Try to jog 4 to 5 times a week

[Ad McG]

Jogging is one of the worst activities you can do to try and improve performance in any sport. It's also horrible for your joints and only the benefits for your heart make it worth it at all.

[Incredible Bulk]

jogging allows you to increase your endurance for more jogging IMO.

i have competed in judo comps as a kid and its the same as most contact sports, fast paced and requiring bursts of energy.

therefore i recommend you doing some lap workout on a 400m track if you have one

spring all out on the straights, jog on the bends

frank bruno used to jog for miles and miles but used to gas in the 3rd - 4th rounds as he was poor at finding the energy to unleash a volley of punches that could trouble a boxer

[bwhite55]

if you do jog or run, find a rubber track if possible. it doesn't help a whole lot, but its better than the concrete. i think running on the grass is better for your knees too. sprint intervals > jogging. i prefer the elliptical trainer and bike, cuz they are pretty much no impact, and w/ a bad knee i need it to be as safe as possible.

[tetsu ryu]

Judo specific eh? Do some gi pull ups. Throw your gi over your pull up bar and grab ahold and do pull ups. And you should also do hang drills and see how long you can hang onto the gi uniform while it is draped over the pull up bar. At first you should maybe grab the gi collar so it would be more like towel or rope pullups.. But once you get good at them you should just grab a handfull of fabric and hold on to it instead of the collar. Throw in some deadlifts, one arm pushups, one legged squats, some medicine ball slams, and I'd say your go. Good luck.

Tetsu

[bwhite55]

Judo specific eh? Do some gi pull ups. Throw your gi over your pull up bar and grab ahold and do pull ups. And you should also do hang drills and see how long you can hang onto the gi uniform while it is draped over the pull up bar. At first you should maybe grab the gi collar so it would be more like towel or rope pullups.. But once you get good at them you should just grab a handfull of fabric and hold on to it instead of the collar. Throw in some deadlifts, one arm pushups, one legged squats, some medicine ball slams, and I'd say your go. Good luck.

Tetsu

i'm bout to get into judo this week, finally found a guy that is inexpensive and he trains military and was an alternate for the '96 olympic team, his name is earl wright. so i've got a question, what's the diff between gi and towel pushups? is it more fabric like you were sayin to work your grip more? or does it get you used to holdin onto the gi for competition, or what?

[tetsu ryu]

i'm bout to get into judo this week, finally found a guy that is inexpensive and he trains military and was an alternate for the '96 olympic team, his name is earl wright. so i've got a question, what's the diff between gi and towel pushups? is it more fabric like you were sayin to work your grip more? or does it get you used to holdin onto the gi for competition, or what?

I think you mean pull ups. And yes it should work your grip differently by having a handfull of fabric rather than having something more sturdy to grab onto like a bar or towel. Try this.. Push the gi against your palm with your fingers spread out and let the fabric get in-between your fingers when you close your fist to make a grip. You will definitely be able to tell a difference in the way you are gripping. It will be much more difficult.

[Rayson]

Just my two cents, If you have problems with fatigue during randori, it may be that you struggle too much instead of relaxing. It may have nothing to do with your condition. If it is, next match just focus on breathing and not exerting too much force. Use your face as a indicator, if you relax your face (as in show no emotion) your whole body usually loosens up. This is just something I've learned from doing randori for awhile.

[tetsu ryu]

Oh and you should also see about sand bag training. I'm sure someone more familiar with stuff like gpp such as SickDevildog could probably help you with making one of those babies. They're fairly inexpensive so you shouldn't have too much trouble getting your hands on one. You can practice your circling and sweeps while holding the bag off of the ground in a behind the neck and around the elbow clinch, or any other typical judo clinch, in both dominant and submissive clinches. Get in a few cleans and presses with that thing and you'll be in pretty good shape. And lets not forget weight training and good ole' calisthenics right?

Good luck.

Tetsu

[Freyr]

Just my two cents, If you have problems with fatigue during randori, it may be that you struggle too much instead of relaxing. It may have nothing to do with your condition. If it is, next match just focus on breathing and not exerting too much force. Use your face as a indicator, if you relax your face (as in show no emotion) your whole body usually loosens up. This is just something I've learned from doing randori for awhile.

Your suggestions may not be entirely out of place, but if original poster is interested in competing, physical condition is ALWAYS an issue.

A hard, competitive match between two competitors of similar skill and physicality is immensely physical - even if you are in excellent shape you should always be training your strength and conditioning in order to get an edge.

As for specific endurance suggestions - you may want to look into crossfit. It's certainly not the be-all and end all, but because of the fact that Judo is challenging over such a wide range of modalities, crossfit tends to work pretty well for conditioning purposes. Their workouts tend to be relatively short focusing on a range of different total body movements and high power output.

In general, arranging high intensity total body movements in circuits seems to have a tremendously positive effect (things like sandbag drills, sprints (including swimming "sprints"), jumprope double unders, rope climbs, advanced bodyweight movements, powerlifts, olympic lifts (try c&j/snatch for a high rep count - choose a rep count and go for time) tire flips, hammer drills etc etc)

I also hear complex training is excellent, though I haven't worked much with it myself, so you may want to look into it.

Jogging has its place, but it does very little to develop the energy systems that are relevant to Judo (or combat sports in general for that matter), and large amounts of this kind of aerobic training can be quite detrimental to ones health.

Hope this helps :)