Long one of the world’s most popular sports, judo is also one of the most physically demanding. Success requires hard wo
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English Pages 272 Year 2020
Table of contents :
ACKNOWLEDGMENTS
FOREWORD
HISTORY
JUDO AND THE JUDOKA
SPECIFIC MUSCLE STRENGTHENING
Should We Put Away Our Weights?
Building Abdominal Muscles for Judo
Developing Core Strength
Judo-Specific Core-Strengthening Workouts
Increasing Your Strength
Alternating Your Training
Proprioceptive Bench Press
Tailored Squats
Pulling Strength
Improving Kumikata
The Final 15 Minutes
Using Resistance Bands
SPECIFIC ENDURANCE
Running-Specific Training
Training on Cardio Machines
Tread(mill) Lightly
Step Training
Focused and Integrated Physical Training
Power Endurance Circuit
MAP Circuit
Making Your Body’s pH Buffer Work for You
Lactic Circuit
Strength and Endurance: A Winning Combination
Battle Ropes
Uchi-Komi: The Ultimate Weapon?
Using Judo to Train for Judo
Uchi-Komi and Rhythm: A Winning Blend?
SPECIFIC ATHLETES
What to Work on, and When, With Young Judokas
Training Seniors
Endurance in Female Judo Athletes
Weight Categories: Lightweights
Weight Categories: Heavyweights
PLANNING
Testing the Judoka
Overtraining
Recovery Cycle During Vacation
Returning to Training
Is Training at Altitude Worthwhile?
The Tapering Cycle
RECOVERY AND PREVENTION
Warm-Up Goals and Principles
How Do You Plan Your Warm-Up?
Warming Up During Competitions
Stretching
Optimizing Your Recovery
Adductors: Avoid Those Splits!
Preventing Knee Injury
Preparing for Loss of Balance
Stability and Instability
Specific Ways to Use an Exercise Ball
REFERENCES
ABOUT THE AUTHOR