Kaze Uta Budo Kai Forum Archive

Article from: National Strength and Conditioning Association, Volume 27, Number 2, pages 26-31


A few lines from the article:

This article will discuss the literature published on injuries most common to grappling athletes and will make recommendations regarding strength and conditioning approaches to prevent injury and improve performance. We encourage the athletes and coaches to keep an active mind in analyzing what works best for them. The methods described in this article are what have worked for our athletes, but may not be best for others. Combining the effects of a properly designed and executed strength and conditioning program with quality coaching on the technical aspects of judo will improve performance and help to prevent injury.


Link: http://www.grapplersgym.com/public/images/strength%20training%20for%20judo.pdf

Nice little article.

Here is another interesting article I've had bookmarked for a while re: strength and conditioning for Judo. It is not as 'research' based as the previous article but still interesting and worth a read in my opinion.

Link: http://www.mattdaquino.com/cardio_train ... _judo.html

A few lines from the article:

What is interval training?

Interval training is instead of going for a run at the same pace for 40 minutes you change the intensity every now and then. For eg if you go for a run and you encounter a hill and run up it, your heart rate will increase, then once you reach the top and run on a flat surface your heart rate lowers. This simply put is interval training.

But HIIT(High Intensity Interval Training) is when you run at 100% effort for a certain amount of time (it varies) before you have a rest and then you go again for 100% effort. This is very intense and very hard on your body. HIIT is proven to:

- Increase in maximum heart rate (resulting in a lower resting heart rate)
- Increase fitness
- Increases recovery in between bouts of work
- Increase in metabolism (after exercise)
- Increase fat burn (while maintaining muscle mass)
- Increase cardio output (lung capacity)
- Delay the onset of Lactic Acid
- Increase in bone density (especially when doing plyometrics)
- Increase in muscle tone
- Increase co-ordination, re action time and awareness.

I do this type of running on a treadmill. I will run @ 11.1 mph or higher for 1 minute, then drop down to 4.5 mph for 1 minute. Then back up to 11.1 mph or higher for 1 minute and back down to 4.5 mph for 1 minute. I do this @ least 4x which usually puts me at or under an 8 minute mile (depending on how long I warm up / jog @ 6.5 mph). Before I started running this way I would just hit the treadmill and run @ a constant pace for X number of miles. I can definitely tell I get better results from running this way than the way I did before and doubt I will ever go back to a constant pace for long distances.

An article posted by Sean Ashby in the "health" section of the forum also talks about the benefits about this type of running.

If you have bad knees like I do doing interval training on an elliptical is just as effective. From my understanding 20 minutes of interval high intensity is all you need to reap the benefits listed above and you can still do other exercises without burning yourself out (for us old guys!!!)...I usually do 30 second sprints with 30 seconds of recovery and repeat this over a 20 minute workout.Real important not to eat sugars for at least one hour after that work out if you are wanting your body to burn fat....eat lean protein like egg whites and good fats like avocados... Another workout that the navy seals recommend is running 3 to 5 minutes at a modest pace to get your heart rate up to 80% max and then do a set of full body exercises for 3 minutes and repeat for 45 minutes....running and lifting/fullbody exercises.(pick three exercises do 25 reps and repeat for 3 minutes)..this will get you cut building lean muscle not bulky muscle and build your capacity to explode when necessary...

Static contraction has been around for some time and I have done it and do it once a week...It is very intense but very very short workout!!! http://www.youtube.com/watch?v=4_OJdeWacFo



Usually what is recommended is that you hold the weight in the position of maximum strength and hold it there ...if you can hold it for more than 15 seconds then you need more weight...they have done studies and shown that doing this once and only once is enough...you do not need to do anything else for that exercise!!! you go on to the next thing....I have been able to bench press 475 for 10 seconds...of course not full excursion but at the point of maximum strength which is about 2 inches away from full extension or lock out....all your muscle fibers are used without a doubt and you go through various colors of red on your face with that level of intensity!!!!...i do this work out only once a week as it is very intense and it only requires about a minute of lifting!!!! it sounds crazy but it works...my strength for regular benching and other weight lifting improved by 25% within a month of doing this once to 2 times a week...wait at least 5 days before repeating......bench ,, military press, deadlift, squat, pulldowns, remember you will need 2 things a spotter this is a must......and you will want to get the hand hooks because the hands will not be able to hold the weights your muscles can for your back...ie pull downs, deadlifts...etc.....good luck

John Belardo wrote:Static contraction has been around for some time and I have done it and do it once a week...It is very intense but very very short workout!!! http://www.youtube.com/watch?v=4_OJdeWacFo



Usually what is recommended is that you hold the weight in the position of maximum strength and hold it there ...if you can hold it for more than 15 seconds then you need more weight...they have done studies and shown that doing this once and only once is enough...you do not need to do anything else for that exercise!!! you go on to the next thing....I have been able to bench press 475 for 10 seconds...of course not full excursion but at the point of maximum strength which is about 2 inches away from full extension or lock out....all your muscle fibers are used without a doubt and you go through various colors of red on your face with that level of intensity!!!!...i do this work out only once a week as it is very intense and it only requires about a minute of lifting!!!! it sounds crazy but it works...my strength for regular benching and other weight lifting improved by 25% within a month of doing this once to 2 times a week...wait at least 5 days before repeating......bench ,, military press, deadlift, squat, pulldowns, remember you will need 2 things a spotter this is a must......and you will want to get the hand hooks because the hands will not be able to hold the weights your muscles can for your back...ie pull downs, deadlifts...etc.....good luck

+1 I've done variatoins of this before, and it rocks. It's great if you're working on machines, because you can hold up more than your typical max.