Saturday, May 12, 2012

Myth busted- you don't need sit ups for Judo

Have you ever seen my video about core training for Judo?? It is one of my most watched videos on YouTube.

If you haven't seen it then don't worry, because I have included a video of essential Judo core exercises at the end of this email. 

Before you watch it make sure you read through this email!
Core strength is vital for all athletes, but especially Judo players. It is very important that you are regularly doing core strengthening exercises that will actually be specific and beneficial to your Judo, opposed to some of the old, out-dated exercises I see most Judoka doing.

"What is core strength?"
When you think of core strength you think of the usual abdominal exercises such as situps, crunches and the dreaded plank.

I have been working in the strength and fitness industry for nearly 10 years and I have seen pretty much every single torturous abdominal exercises you could possible think of - and there is a lot of garbage out there.

I am here to tell you that there are two types of core strength needed for Judo:
1) Rotational core strength
2) Upper body integration exercises

Rotational core strength:If you have been following me for a while you would have heard me talk about rotational core strength before. It is something I have been doing for years and it is something that I 100% believe in. Rotational core exercises are exercises that require you to rotate and work your whole trunk instead of the usual 'situp' or crunch'.
Think about it....When you are throwing someone with an Ippon Seoi nage are you crunching or are you rotating?? 
What about a Harai Goshi??? 
With a Harai Goshi you are once again rotating. So why aren't you doing rotational abdominal exercises??

Upper body integration:
The other type of core exercise I constantly preach about is upper body integration exercises. These are exercises that incorporate both your upper body and core at the same time. When doing Judo you are constantly using your core muscles and upper body at the same time.

Let's use the Ippon Seoi Nage and Harai Goshi as the example throws again. When you are throwing your opponent with these two throws you are locking your opponent to your body with your arms, while rotating your trunk and shoulders to finish the technique.
With most throws your upper body muscles are 'pulling', and your core muscles are 'rotating.'

Rotational and Upper body integration exercises include:
- Hanging Knee raises
- Hanging straight leg raises
- Hanging half moons
- L-sit chin ups
- Windscreen wipers
- Javelin press
- Push press
- Russian twists
- Renegade rows
- Single arm dumbbell bench press
- and stacks more

Here is a short video of a few of the core exercises you should be doing as part of your Judo strength program.

>>>>>>Essential core exercises for Judoka<<< 

Give some of these a go when you are next at the gym or while you are warming up for your next Judo class.

No comments:

Post a Comment