Training and Conditioning for Judo 9781492597957, 2019058511, 9781492597940, 9781492597964

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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Training and Conditioning for Judo
 9781492597957, 2019058511, 9781492597940, 9781492597964

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

Polecaj historie