Just attempting to lay out a weekly micro for myself now that I am back training in Judo. Here are some ideas so far.
Monday: Judo (2 hours)
Tuesday: Weights (total body, or upper haven’t decided yet)
Wed: OFF
Thurday: Judo (2 hours)
Friday: weights (total body, or lower)
Saturday: OFF
Sunday: Judo (light practice; it’s a lower rank class)
Any Help, or ideas/responses would be awsome
thanks K
I don’t know what specific exercises you will do for strength training, therefore can’t really comment. However, I would recommend GPP on Off Days. Check out Coach Davies or CW for GPP options.
As for strength training, your focus should be on power and endurance, balance (e.g. unilateral movements) and trunk rotation.
I train in a martial art also and have been doing full body workouts for strength and power. I really like the GPP style workouts you will find here here on the site. You can follow them verbatim; mix and match or make up your own to hit your weak points.
Moerte,
Thanks for the reply, as far as strength I am focusing on big lifts, thinking of spliting my two workout like as follows:
Total body #1:
A.1) Bench press
A.2) Bent over row
B) Dead lift
C) ABS, lower, and lower body twisting
D) forarm work focusing on elbow extensiors
TBW #2
A.1) Shoulder press
A.2) Pullups
B) Squats (back, front, pistol)
C) ABS, upper, and upperbody twist
D) Forarm work, focusing on wrist flexsion/extension.
thanks K
P.S. sorry for all the typos I was in a rush when I typed this.
Kitsune, I don’t know if you have seen this, but there is a book by Don Draeger called Judo Training Methods. Although it was written in the 60’s I believe, it has a lot of good info on strength training for Judo. It is way ahead of its time. I believe he rates power cleans as the most important exercise for Judo. But there is tons of stuff in there. Check it out, perhaps on Amazon.
There is a whole lot of good stuff by CT that would help you find your own ‘best way’. His most recent news letter has an excellent section on sport training.
Towel chins are great for the judo grip.
I would include some
BradS,
Thanks will do.
Kitsune,
You should maybe incorporate olympic lift from the hang.
Speaking of towel chins, Superset pronated grip walking deads with towel chins.
Another tip that worked my conditioning was splitting the time spent standing versus on the ground more evenly. 4 minutes on the ground is far more demanding than 4 standing.
Here’s a tip from a guy I met at a tournament. He practices his entries with a bike tire inner tube. You wrap it around a tree/post/ anything solidly anchored and pull (R&L) til the cows come home. That’ll work your grip too.
I tell you those Russians know a few tricks.
Hey bro
The regimen outline looks pretty good. I myself do Gracie jiu jutsu, so I’m in the same boat. I also work full time and go to chiropractic college, so avoiding burnout is key. I don’t know the extent of any conditioning work you are doing in the dojo, my guess is you are not. We begin every technique class, and some sparring classes, with 30 minutes of intense conditioning work. It is functional and submission grappling specific. As you know, submission fighters are among the best conditioned fighters.
All martial artists need to focus on conditioning, and all training should be functional. GPP work as mentioned above is good, but personally I would check out Pavel’s stuff. Yeah, there is a bit of hype/hardsell built around the kettlebells, but I promise they are for real. Only problem is cost and you need some decent instruction. You could just do it old school low tech with high rep BW squats, push ups, etc. Mike Mahler has good articles on this stuff on past issues of T-mag. Check them out.
As for the weights, I follow the programs of Dr. Ken, which are high intensity centered around high rep squats, deadlifts and the like. Two times a week, low sets. PERFECT for what we are talking about here, in my opinion. cyberpump.com has an archive of his articles. This is the real deal for training, and will give you fuctional strength and power, mental toughness, and even conditioning benefits (20 rep squats!!)Incidentally, Dr. Ken was a Judoka back in the day, and has written great articles in the strength journal MILO on strength training for judo. So has Pavel and others. Pavel’s Power to the People is awesome for martial arts too, and I intersperse this with the high intensity to keep my mind and body fresh.
Whatever you do, keep it functional. Forget about high volume/juicer routines, or Justin Timberlake stuff like pushdowns or preacher curls. I’ve done judo before, and unlike the Gracie stuff, you need explosiveness. That’s where kettlebells or powercleans could help. And while some may argue short intense routines under normal circumstances, here it is essential, otherwise you’ll burn out.
Almost forgot to mention. Back in Baltimore where I’m originally from, I knew an outstanding Judoka/powerlifter named Chris Mancini. He’s 5’9 300lbs, can deadlift 710, 3rd Dan. He would cycle his training regimens based on when he would peak. Like he usually peaked in lifting in the Fall, so he would stop that for a while and focus on Judo, then resume lifting in Feb. He would take a break from Judo in the Spring, and resume later in summer. The point is, he felt both were too hard on the joints, and he performed better this way. Only certain times of the year was there overlap. I mentioned this just just to show you an alternative approach
Peace
[quote]BradS wrote:
Kitsune, I don’t know if you have seen this, but there is a book by Don Draeger called Judo Training Methods. [/quote]
I’ve got this book and its fairly good. The weights section i seem to remember was a little poor. However the body weight stuff and exercises which will help drill throws are great. Its been a while since i have read it though. another good book is the A-Z of Judo by Syd Hoare (yes that is his name) it is a technique based book which i found to be an excellent reference.
As well as gpp i’d recommend training the specific energy system you will be using.
The best way would be to grab a partner and go at it as if you are fighting. Do a round scheme similar to one you would use for competition.
I think that the type of judo you play will essentially dictate the type of weight training you will do. Personally i avoid high rep weights. Any high rep stuff i would keep to press ups, pistols, chin ups dips etc. ( i can do this without weights any time). When in the weights room i prefer to train maximal strength and power some speed too. I’d mainly use multi joint exercises. Also i would recommend incorporating some oly lift to improve explosiveness for throws. Full contact twists are good too.
Two of the most important areas to work on are grip and your neck one to put on the chokes, strangles and hold uke for the throws and the other since you will be subject to alot of chokes etc.
Thanks All,
I was plaining to add some oly lifts into the mix after I got my weekly cycle outlined and, my body adapted to playing judo again.
SOULNINJA: thanks for the advics. The school I belong to is actually located in a gym which owned by Steve Maxell Sr. RKC , so I am a definite follower of Pavel, and kettlebell. And I will Check out Dr. Ken’s stuff for sure.
Ronnie Corbett: I will be looking into the book you mentioned as well, thanks.
k
Hi,
Just looking at the workouts, those are good exercises to do for developing raw STRENGTH & POWER by yourself. While it is true that you need dojo work with more than yourself to mold your raw physical attributes, you are choosing exercises that eliminate excessive work like curls, triceps pushdowns, etc like mentioned above. As read in this site, “training economy”.
BUT like mentioned in over two responses already, GPP of both weighted and non-weighted will help with your raw conditioning and endurance. I personally feel it’s very important. Even regular warm ups in the dojo can be considered GPP (jumping jacks, leap frogs, cartwheels, round offs, whatever your dojo does).
I personally wouldn’t do weights after Judoor the day after. Mainly a resting issue, because sometimes Judo can be an all-out session resulting major exhaustion- especially if someone in your club is heading to Worlds or Nationals. Everyone trains as hard as the competitor.
So what about learning Judo without relying too much on strength? Well that’s where learning yourself also comes into play. In other words being able to turn on and off the extra power you have. Like mentioned above about grip, it can make a difference. Most guys who have gorilla-grip are commented as being very strong. I didn’t all of the above posts, but you figure if you don’t exclusively train grip, but do everything else, your grip is being developed secdond compared to the rest of you. That’s how I figure a guy could be very strong through just feeling his grip, since it’s a side-effect to training. One thing I think should be worked on is shoulder work, like rotations and timed multi-angle raises for prehab. I’ve gotten hurt shoulders during training and after recovering form injury shoulder work came more into play. Not really heavy shoulder work either.
Just don’t forget to work your technique AFTER your weight training. Foolish as it might seem, it works. Just remember to rest good the next day. Even an easy jog, walk, or swim is pretty good.
OH and the Judo Training Methods book is very very good. It’s got just about everything minus the clubbell and kettlebell in there. You may notice there are no hammer strength machines, but have no fear -they exist now. lol. This may not agree with everyone here, but many of the exercises in the book have been popping up in magazines and websites over the past 5-6yrs. So funny how “new revolutionary exercises to get you monstrously strong” exist in a book from the 60’s. (I’m sure there were earlier books with the same stuff too) Even some of the basic training parameters are right on. Even tempering and personal hygiene is discussed in this book. Good pics too.
I don’t know if this statement is true, that it seems Judo training was the first physical activity to have incorporated weights and bodyweight work to improve performance in sport. I wouldn’t be suprised if they were given a basketball or large ball and they use that for balance and groundwork training. They use a medicine ball as well lol.
This was actually a better buy than buying the Bruce Lee inspired book “Expressing the Human Body”. One of the best books to buy. Even if you know everything resistance training related already.
If the gym you go to has Steve Maxell Sr. RKC as a trainer why not ask him your questions. He is pretty knowledgeable although he likes the kettlebells way to much, I think he has an addiction to them(LOL).
I need more info to help you like your belt rank, competitive or not, training age, ext., ext.
I would recommend doing your legs seperately from the rest of your body, maybe on a friday or saturday. I would also try to get a day of rest between heavy workouts and the dojo. You might want to schedule your training days a little differently. Remember recuperation is just as important as training. With martial arts and weights too much of a good thing is easy.