There are a lot of fads and different strategies when it comes to training for Judo. I have decided to write briefly on 6 points that will greatly improve your strength, fitness and power for Judo. It is important when training for Judo that you have a Judo specific fitness and strength program. This way you will get the most out of not just your training sessions, but yourself.
1. Rope climbing is one of the best strength exercises you can do for Judo. Rope climbing requires you to use pretty much every muscle in your upper body including your grip strength, forearms, back, biceps and lats. Most world ranked Judoka climb the rope on a regular basis.
2. Functional strength is fantastic for Judo. Have you ever fought someone who is really weak in the gym but on the mat they were as strong as an ox. These people have functional strength. Functional strength training includes picking awkward objects up such as sand bags, aqua bags (Swiss balls full of water), Bulgarian bags and rocks.
3. It is crucial to remember that you are not a bodybuilder- but a Judoka. Therefore it is important to have a gym program catering for the art of Judo, not bodybuilding. Many fitness centres employ trainers that are heavily into one form of exercise and sometimes these trainers cannot think ‘outside the box.’ Try to get find a fitness trainer that has a sound knowledge of the grappling arts.
4. Progressive overload is a basic strength and conditioning principle. It simply means you have to overload your muscles in one way or another. If not you won’t get stronger. Examples of what you might change are the weights you are lifting, shorter the rest periods or the intensity at which you are training.
5. Make sure you train not only the strong aspects of your body, but the weak as well. I highly recommend getting a full body screening done by a physiotherapist. This will help in identifying potential injuries as well as areas that need improvement
6. Like most things, in order to improve you must do it on a regular basis. Whether you want to put on lean muscles, lose fat or get stronger, a routine is the only way to get you there. Consistently hit the gym as well as attend Judo practice and your Judo will more often than not improve.
I wish you all the best, and remember that if you have any questions or comments you can post them in the comments section at the bottom of any blog post. It’s great to hear from you.
Founder of Mixed Martial Arts