Judo is a Japanese martial art founded in 1882 by Jigoro Kano that uses throws, joint locks and chokes to overcome an opponent. Judo is a form of self-defense and a sport that is part of the Olympic Games. Every judo practice session involves physical conditioning exercises to help you strengthen your body for the rigors of this tough martial art. Judo training involves a wide variety of training techniques.
Body Weight Exercises
Judo requires a high degree of muscular endurance and judo training uses a wide variety of body weight exercise to ensure that your muscles do not fatigue during a bout. To improve your muscular endurance perform pushups, squats, lunges, sit-ups and other body weight exercises. Keep your repetitions high and your rests short. Judo uses some unique pushup variations, including the uchi mata pushup, which is performed by lifting one leg off the ground as you lower your chest to the floor. Another judo pushup variation is the scorpion pushup, which involves lifting one leg up and then twisting it over the opposite leg to touch the floor. Body weight exercises are used as part of a judo warmup to ensure your body as ready for the more intense workout to follow.
Patner Exercises
In addition to endurance, judo requires strength. Strength is vital for throwing and resisting being thrown. Although many judo players will use regular strength training, one of the best ways to develop strength for judo is partner exercises. One such exercise is the turtle lift. To perform this exercise, instruct your partner to kneel on the floor with his body tucked into a small ball. Stand with your feet on either side or his hips, bend down and grab around your partner's waist. Lift him off the floor and then lower him gently back down. Change places once you have completed the prescribed number of repetitions. repetitions. When performing this exercise, ensure that you use your legs as much as possible and do not rely on lower back strength.
Chi Shi Training
A chi shi -- sometimes chishi -- is a traditional Japanese strength-training device that is not dissimilar to a sledgehammer. A chi shi consists of a long wooden handle and a heavy round stone head, and is used in much the same way that Indian wrestler's used heavy clubs. You can use a chi shi to develop arm, wrist, hand and shoulder, and abdominal strength and exercises include swinging it like an axe, circling it around your body and raising it at different angles above your head. A chi shi can also be used for many standard strength training exercises such as biceps curls and side lateral raises.
Sparring
Sparring is a form of training that will develop your judo skills, strength and cardiovascular conditioning. Although sparring in judo is intense, you and your opponent must exercise a degree of restraint and control so as not to injure one another. Sparring can be orchestrated so that you and your partner take turns to perform pre-agreed techniques such as throws, joint locks or choke holds. Alternatively sparring can be "free" meaning that attacks and counter-attacks are random. Sparring with a bigger, stronger or more technically proficient opponent will help you develop your strength and skill in judo.
References
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Fit to Fight: An Insanely Effective Strength and Conditioning Program for the Ultimate MMA Warrior"; Jason Ferruggia; 2008
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