Conditioning for Judo

[Norton]

As I have posted before, I recently started to train in Judo. The thing is , newaza requires GREAT conditioning ( we have started learning pins and some gi chokes) and I don't have that kind of conditioning. At the end of the class our instructore has us do push-ups and sit-ups and I'm quite challenged by the push-ups. And in addition to these, my hands are quite powerless for holding the gi. I mean, it really tires out my fingers.



What do you think I can do to be more comfortable at class? Are there any exercises that I can do by myself and that could enhance my physical performance?


And if it's not too irrevelant , I could also get some advice about escapes from the control positions. So far, we have done the side control kata gatame, which is like an entrance to the arm triangle choke, and we have done something like a reverse hold( I don't know what to call it) . One guy is lying on the ground and the other's pinning the opponent by giving his weight to the chest of the opponent, and the head of the guy on the ground is on the belly of the guy in the control position. I don't know the name of this position. But it can be quite hard to breath when you're under control in this position. So, I would appreciate some advice on it .



Btw, I tried to escape from kata gatame by wrapping my legs around the opponent in control, but I wasn't able to rotate my hips and throw the guy to the other side to get a better position. Dude, it's hard! But I feel like I do something real after training.

[Joemoplata]

Norton,

Newaza is a very anaerobic type of exercise which means it requires you to perform muscle movements without oxygen to fuel those movements. And so the best way to improve your conditioning for this type of exercise is to do anaerobix exercises. Like interval training, or circuit training.

Also important to note the more grappling you do, the more you will learn to relax. In the beginning we tend to be very stiff when we roll. We call that Franstein jiu-jitsu (or Judo).

Kata gatame is arm/head control from side control, yes? This position can be tough to get out of for sure. The trick is going to be freeing the arm that is caught. Bend the caught arm by putting your hand by your ear, then use your free arm to help push the caught arm OVER your own head. Then pull the arm to the mat and under you to turn and get out.

[Norton]

I learned the name of the other pin hold that I mentioned. I think it's the North South position. That's like impossible to escape! For now , at least. But I think there is always an escape, as long as the submission's not sunk in deeply. And I intend to learn as much as I can.

[Joemoplata]

Originally Posted by Norton

I learned the name of the other pin hold that I mentioned. I think it's the North South position. That's like impossible to escape! For now , at least. But I think there is always an escape, as long as the submission's not sunk in deeply. And I intend to learn as much as I can.

North south, in my opinion, is actually easier to get out of.

Your hips are free to move, so move them! Swing them left to right, left to right, left to right until you can build up a lot of momentum. Then either turn over or start looking to swing in and recover guard. If that fails, kick you legs up and over while holding a lapel and stick a foot in that lapel. Then use that leverage to pull them off of you while turning back into them.

This can be used to setup a sweet triangle, actually.

[Norton]

Sounds reasonable. It's like learning the scales in music. You usually can't derive them up by yourself, but once you hear them, they sound natural to you.

[john55]

Originally Posted by Joemoplata

North south, in my opinion, is actually easier to get out of.

Your hips are free to move, so move them! Swing them left to right, left to right, left to right until you can build up a lot of momentum. Then either turn over or start looking to swing in and recover guard. If that fails, kick you legs up and over while holding a lapel and stick a foot in that lapel. Then use that leverage to pull them off of you while turning back into them.

This can be used to setup a sweet triangle, actually.

i find that when i try to escape north/south they jump right back into side control On a positive note, when we get new guys in class now I can actually hold them in north/south and am finally developing a top game

[Norton]

And when someone tries to throw you and they fail, it's quite easy to get RNC , since you have their back.

^______^

[cjbaker]

When I was studying Judo in Cherokee under the Lamberts, they would do timed randori (submissions/ground work). I guess cause most US tournaments will stand you up if a submission is not got shortly after hitting the floor. I'm just guessing...cause I was mainly trying to develop my throws better. I was already up for the conditioning cause I was a Blue belt in BJJ.
Do you have a time limit when you hit the floor or do they let you roll?

[Norton]

In training, we try to pin the opponent for 25 seconds(for now we're mainly working on pins, since learning the positions first is important,and you can do the submissions more easily if you're solid with positioning) which makes you get the win. But I heard that there is a 5 minutes limit for ground. (I think that was what the older guys told me). If it doesn't work, they make you stand up after that.

[cjbaker]

John, when you go to escape the north/south and the guy on top goes to side mount you...slide your knee under him it'll help either set up a sweep or get guard on them. It all depends on how he reacts. But anyway it goes...it'll make him think about what you are going for...lol. But if you get the swing good enough you can escape easier.

[Joemoplata]

In standard Judo tournaments, you have 25 seconds on the ground to pin or submit or you're stood back up.

[Norton]

Maybe they told me what the instructor did at training. I don't know.

[cjbaker]

Yeah...I knew it wasn't very long to do ground work.

[Zynasty G]

Norton,

To answer your thread question about conditioning.
You'll find that the best conditioning for judo is... playing judo.
There really is nothing better that you can do outside the dojo, to get you conditioned.
If you are really keen to do some outside work, intensive anaerobic exercises like joemoplata suggested will be your best bet to try to replicate the conditions of judo. I'd also suggest doing the same exercises you do in class by yourself out of class. And try to keep the same intensity as what you do in class. This way, you'll be getting good at the exact exercises you need for judo.
But, the best way to get more conditioned, is... to train more. Pretty soon you'll find yourself to be one of the advanced students and you'll get to look at all the new students struggling through the class.

The other suggestion I'd have is to use less strength during the class. As a new student you're probably using a lot of strength instead of technique, and this will quickly tire you out. So, relax your body, and breath deeply during randoori. Try to use alot less strength, and save it for explosive movements. You'll find you'll have a lot more energy.

As for grip strength, there are a number of exercises you can do. Again, the best way to get a strong grip for judo, is to do judo. In this case to practice gripping a gi. Eg. Put an old gi over an overhead beam and use it to do pull-ups with. Or Fill a bucket with water, put the gi in the water and then squeeze all the water back out of the gi into the bucket. These sorts of things will quickly condition your grip and fingers.

Stick to it, and you'll get conditioned quickly enough.
Just don't stop! Because then when you start again, you'll have to get conditioned all over again!

Zynasty G

[Joemoplata]

Originally Posted by Zynasty G

Norton,

To answer your thread question about conditioning.
You'll find that the best conditioning for judo is... playing judo.
There really is nothing better that you can do outside the dojo, to get you conditioned.
If you are really keen to do some outside work, intensive anaerobic exercises like joemoplata suggested will be your best bet to try to replicate the conditions of judo. I'd also suggest doing the same exercises you do in class by yourself out of class. And try to keep the same intensity as what you do in class. This way, you'll be getting good at the exact exercises you need for judo.
But, the best way to get more conditioned, is... to train more. Pretty soon you'll find yourself to be one of the advanced students and you'll get to look at all the new students struggling through the class.

The other suggestion I'd have is to use less strength during the class. As a new student you're probably using a lot of strength instead of technique, and this will quickly tire you out. So, relax your body, and breath deeply during randoori. Try to use alot less strength, and save it for explosive movements. You'll find you'll have a lot more energy.

As for grip strength, there are a number of exercises you can do. Again, the best way to get a strong grip for judo, is to do judo. In this case to practice gripping a gi. Eg. Put an old gi over an overhead beam and use it to do pull-ups with. Or Fill a bucket with water, put the gi in the water and then squeeze all the water back out of the gi into the bucket. These sorts of things will quickly condition your grip and fingers.

Stick to it, and you'll get conditioned quickly enough.
Just don't stop! Because then when you start again, you'll have to get conditioned all over again!

Zynasty G

I don't necessarily agree with this. Yes, training a lot is going to help, but there are ways to attack conditioning using scientifically proven methods in the gym that will absolutely get you quicker and faster results than only training in the academy.

If you want to get to a level of fitness that cannot be matched by anyone in your class, you are going to need to do more than just the classes.