One of the main philosophies behind the martial art of judo is to be as efficient as possible with your movements. Your training for competitions should focus on efficient movements for maximum strength in your strikes and grapples. Using kettlebell-workout routines as part of your overall judo training builds essential skills for the sport through efficient movement, including grip strength, muscle endurance, core stability and flexibility.
Explosive Combinations
Judo often requires compound movements as you attack, defend and counterattack your opponent at close range. Kettlebell and mixed martial arts expert Mike Mahler says you can chain together multiple kettlebell movements to simulate the rigors of combat. For example, begin with a kettlebell in each hand and assume a pushup position. Do a single pushup and then leap forward so your feet are outside of the kettlebells. Immediately lift and turn the kettlebells into a power clean. This type of kettlebell training teaches you to use your momentum efficiently for additional power.
Muscle Endurance
Highly powered, repetitive movements are required in a judo match when you are linking combinations together. Kettlebells are well suited to build muscular endurance in this way because you can often transition between exercises quickly. Personal trainer Jason Brown says you can chain clusters of exercises together to build your muscular endurance. Perform three different single-repetition explosive movements in one minute of exercising, such as cleans, jerks, snatches and push-presses. Allow 20 seconds or less for rest between each exercise movement.
Circuit Training
A once-a-week circuit-training routine can improve your strength and speed, according to "Competitive Judo" author Ron Angus. Select a combination of pushing and pulling exercises like the kettlebell chest press and bent-over row. Use heavy kettlebells that are about 80 to 90 percent of your one repetition maximum, or 1RM. Perform as many repetitions as you can of each exercise over a 20- to 40-second period, ensuring that each movement is as explosive as possible.
Building Fast-Twitch Muscle
Quick reactions are necessary to catch your opponent off guard or to successfully take him down in judo. To maximize speed-only training, sports physiologist Phil Davies suggests reducing your kettlebell weight to about 30 percent of your 1RM. While using this light weight, you can perform 10 to 20 repetitions of an exercise at a very rapid pace. Focus on using your entire body and powering through each repetition as hard as possible. Select only two or three exercises for this twice-a-week workout.
References
- BodyBuilding; Kettlebell Training for Power Endurance; Jason C. Brown
- "Competitive Judo"; Ron Angus; 2006
- Sport Fitness Advisor; Power Training for Sport; Phil Davies
- Grapple Arts; Kettlebell Strength Training for MMA and Grappling; Mike Mahler
- California State University, Bakersfield: History of Judo
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