Running training for judo

[reality]

I`ve recently begun running to improve my cardio for judo.

What i`ve been doing so far is basically doing laps around the park, making notes of the no. of laps and times, then trying to improve time/distance at the next session. I tend to run at pretty much the same speed (a light jog) during the whole run.

I notice my cardio has improved slightly during judo training, however, i was wondering if anyone has any suggestions of ways to make my running more "sport-specific"? and thus more effective for judo performance.

P.s I would be quite happy to carry on trying to improve what i`m doing now, as i feel its going well. I just thought some of you might have some ideas

Cheers

[complete]

I'm no running expert but some of the advanced athletes keep monitoring their heart rate during running and try to maintain it at certain level.

[The End]

One thing I like to do is run fast up hills. There is a park not far from where I live that has a very steep hill. I jog there and then when i get to the hill, sprint up as fast as I can, walk briskly back down, sprint up again, walk down and repeat liek maybe 5 times or so, then stretch and then jog back home.

[GoddeBPM]

I don't run, but what I have heard people do is jog for a bit, and then sprint and go back to regular jogging and just doing this throughout.

[The End]

Another thing I do to help both cardio and muscle endurance is I went down to my local Home Depot and picked up some 50 lbs bags of play sand that kinds use for sandboxes, wrapped the in duck tape and practice clean and pressing them off the floor. You can also clean and press and squat in combination.

[Chapel]

The major difference between martial arts and running is that martial arts generally requires a quick use of a lot of energy as opposed to jogging which has a fairly constant energy usage. To try to simulate this you could sprint a short distance and then walk a short distance repeatedly. However, changing it up would probably be best for you.

The only really specific thing you can do to improve your judo is to do judo, however.

[Shinobi_Kokujin]

the end gave some good recommendations. those are similar to what we do in army combatives to build up cardio and endurance for grappling.


running around circles in laps dont really do too much. it can make you complacent. running a course is better.

in addition to what the end said. when your running you can also hold your breath while doing quick bursts of sprints when going on a run, pick a relatively short distance an do so.

this builds up an strengthens your endurance also and youll see the difference over a period of time with running improvements and judo randori

[billytrek]

Originally from MarksTraining.com

MarksTraining.com

Wednesday, 7 May 2008
Increasing Throwing Strength and Explosiveness
If you view some Olympic Judo videos, one thing which will become immediately noticeable is the strength that the fighters have when performing throws. They explode into position with maximum speed which helps create the momentum needed to pulley there opponents up, and then down on there backs. So what are the core leg exercises to develop this explosiveness?

In the same way a 100 meter sprinter explodes of the starting blocks, the judo fighter explodes into his/her throwing position. Weight training exercises which are recommendable for this, are squats, calf raises and leg presses. These help in developing the strength of the leg muscles, but these alone are not enough.

For explosiveness the following exercises are recommendable.

Jump squats – Holding light dumbbells at your side, bend down and then jump as high as possible. On landing, try and land again in the bent knee position. Carry on jumping up and down in a smooth manner, concentrating on form. This can be carried out for ten, twenty or thirty seconds. Its advisable to rest after thirty seconds so as not to place to much stress on the knees.

Straight Leg Calf jumps - Using just your body weight, keep you legs straight and concentrating on not bending them, push with your legs (mainly your calves) and try to take your feet completely off the floor. By not bending your knees before pushing, you use no momentum and it becomes very hard to push off the floor. As with the jump squats, rest after thirty seconds of this movement to give your leg muscles a chance to recover.

Duck Walks – Without any weights, you simply lower you body so your thighs are no lower than 90 degrees to the floor and walk. Its simple effective and can be done anywhere. Again no more than thirty seconds of walking each set so as you do not wear your knees out.

These exercises are great because you strengthen the exact leg muscles used for nearly all throws, pickups and takedowns, but nothing should be practised more than uchi komi/nage komi. By practising the actual techniques themselves you shall expand your muscle memory. You shall get your muscles used to moving in certain ways, so you are able to explode with full power in the blink of an eye without even thinking. By practising these, along with the exercises listed above and many others that are available, you shall build the strength and explosiveness needed for fast and furious throws.


Mark

He has some really good insight into training and martial arts.

-Bill

[john55]

One of the best things you can do is to crosstrain. If you are going to get serious, here are some tips (and to give you my experience, I have been lifting seriously for around 12 years and have read many mags, books, worked with trainers etc.)

You need to make sure you cover your bases and lift the core exercises: Bench (usually dumbell press is much better for the shoulders here rather than a barbell), Deadlift, and Squats. I would try to do them once a week. These will work all of your major muscles. Correct form and posture is really really important for these exercises. Most trainers dont even know what correct form is.

Then 1-2 times a week I would try to do isolated exercises for: (biceps/triceps, lats, chest, shoulders, quads, abs, hamstrings, forearms, calves, rotator cuffs traps...I think i got them covered.

Also, I would mix that up with cardio including: Running, Sprinting, Biking, and an elliptical. There are tons of different workouts you can do to mix this up.

also: I would try to do something along the lines of swimming. This will really work your muscles and build up your strength and endurance. Wrestling and/or grappling that you get from your Judo will work here as well.

also: I would do some training with a medicine ball. There are some great workouts out there and these help cover some core strength. I also like the sandbag idea. Things like this are great workouts if done correctly.

also: I would get a yoga DVD and start doing a long yoga workout every once in a while. YOu should be stretching each day you workout, but a good full body body stretch is very important.

Now, you dont want to do all of this in one week. I usually lift for a few months, then switch to swimming for a few months and usually throw in yoga and medicine ball training randomly. The best advice I can give you though: SEE A REALLY GOOD PHYSICAL THERAPIST OR PROFESSIONAL TRAINER. 99% of people who lift weights and/or swim/run do so incorrectly using really bad form. This results in them getting hurt. I have seen it time and time again over the years and have even injured myself many times doing this and unfortunately have had to learn from experience. A trainer will teach you proper technique. Remember, most trainers in the gym are not professionals, or what I would consider professionals. Look for someone who trains professional athletes or the military or even physical therapists. YOu need someone who actually went to school for this stuff and understands it, not a person who took a test on the internet for golds gym. Make sure they have a BA or MA in exercise science or related field. I cannot stress that enough.

You also need to learn about overtraining and nutrition. It seems like a lot but if you want to seriously train and/or train correctly and be able to continue that regimen for life, then you need to understand what/how you are doing everything.

Also, get a good running shoe that is made for the way you run. A good shoe store will be able to tell how you walk/run by watching you do it a few times in the store and then they can recommend a good soft or stiff sole shoe.

I know you were just looking for some tips but you dont want to half a#s it when it comes to exercise because you may end up doing more damage to your body in the long run if you dont do it correctly.

[Chapel]

Originally Posted by billytrek

Originally from MarksTraining.com

MarksTraining.com

Wednesday, 7 May 2008
Increasing Throwing Strength and Explosiveness
If you view some Olympic Judo videos, one thing which will become immediately noticeable is the strength that the fighters have when performing throws. They explode into position with maximum speed which helps create the momentum needed to pulley there opponents up, and then down on there backs. So what are the core leg exercises to develop this explosiveness?

In the same way a 100 meter sprinter explodes of the starting blocks, the judo fighter explodes into his/her throwing position. Weight training exercises which are recommendable for this, are squats, calf raises and leg presses. These help in developing the strength of the leg muscles, but these alone are not enough.

For explosiveness the following exercises are recommendable.

Jump squats – Holding light dumbbells at your side, bend down and then jump as high as possible. On landing, try and land again in the bent knee position. Carry on jumping up and down in a smooth manner, concentrating on form. This can be carried out for ten, twenty or thirty seconds. Its advisable to rest after thirty seconds so as not to place to much stress on the knees.

Straight Leg Calf jumps - Using just your body weight, keep you legs straight and concentrating on not bending them, push with your legs (mainly your calves) and try to take your feet completely off the floor. By not bending your knees before pushing, you use no momentum and it becomes very hard to push off the floor. As with the jump squats, rest after thirty seconds of this movement to give your leg muscles a chance to recover.

Duck Walks – Without any weights, you simply lower you body so your thighs are no lower than 90 degrees to the floor and walk. Its simple effective and can be done anywhere. Again no more than thirty seconds of walking each set so as you do not wear your knees out.

These exercises are great because you strengthen the exact leg muscles used for nearly all throws, pickups and takedowns, but nothing should be practised more than uchi komi/nage komi. By practising the actual techniques themselves you shall expand your muscle memory. You shall get your muscles used to moving in certain ways, so you are able to explode with full power in the blink of an eye without even thinking. By practising these, along with the exercises listed above and many others that are available, you shall build the strength and explosiveness needed for fast and furious throws.


Mark

He has some really good insight into training and martial arts.

-Bill

I like those except for the Jump Squats, that just seems too rough on the knees to do long term. Plus, regular squats are great as they are.

Also, welcome to the forum fellow Long Islander.

[47MartialMan]

Nice link....but I think it may depend on the respiratory and circulatory condition of the practitioner.

Seek advice from a physician beore starting a rigoruous routine.