It is essential for athletes for all disciplines. Bodybuilding exercises are needed to increase your physical strength and improve your performance. In this article, we first describe the importance of bodybuilding for judokas and then present an example of a judo bodybuilding program.
The importance of bodybuilding in judo exercise
Every sport other than its own specialized exercise also requires strength and bodybuilding. If you are a judo athlete and just do judo exercises, you will probably stop after a short time and you will even be injured. Bodybuilding for judo is very essential in several respects.
Better performance in judo
Judo exercise (in addition to techniques) needs power! You need to have very strong hands to tighten the opponent’s clothing and run the technique on it. So do not forget that bodybuilding exercises related to the shoulder muscles, arms, forearms and wrists are essential.
Every single judo techniques and techniques, such as lifting, underlying or throwing an opponent, need a powerful body. No matter how much you master techniques and techniques, you still need physical strength to run it properly. This also applies to physical strength for defense techniques. When the opponent fans on you, the stronger you can and the better you can resist and neutralize his fan.
Injury prevention
Judo is very standard, but the injury is unnecessary. The stronger your muscles and your tendons and ligaments are stronger, the less at risk of injury. Bodybuilding exercises can boost vulnerable areas such as shoulders, knees and wrists; Each of these joints is one of the most common injuries to judo, which is greatly prevented by principled strength training.
Endurance and stability
Judo exercises and competitions are never easy but challenging and need physical endurance to maintain performance during the race. Power exercises increase your muscle endurance, and you can run the techniques with greater mastery.
What are the characteristics of a judo bodybuilding program?
The main and most important feature of the judo bodybuilding program is that it is designed in accordance with the needs of judo athletes. That is, the bodybuilding plan should cover the factors that are important in this exercise, such as power, explosive and endurance. Also, if an athlete had special needs or was in certain circumstances (for example, he is recovering from a injury). Here are the most important features of the judo bodybuilding program.
Increased physical strength as a functional for judo
Since judo is a full wind exercise, bodybuilding exercises should be full wind. Bodybuilding exercises are designed so that while providing the physical strength needed for judo techniques, they do not interfere with the athlete’s range or agility.
Also, since judo competitions may be prolonged, you need to practice your muscles so that they can operate at high levels for a long time. So you need to do bodybuilding exercises to increase endurance, that is, medium weights and high repetitions.
Explosive power for judo
Judo is a dynamic exercise and requires quick action and reactions. Judo techniques, skills, and techniques require high explosive capability that are reinforced in the judo bodybuilding program with exercises such as box jump, scott jump, mountaineering and rope.
Strong upper body muscles to run techniques
Judo is heavily dependent on the power of the hand, whether you want to get the opponent’s judgment or to get rid of your hands, you have to have very strong hands.
Exercises such as Langs, dumbbells, barfix, dip and swimming, help with the arm and forearm and strengthen your wrist.
Strengthen the muscles between the trunk and lower trunk
Strong base legs are almost all judo techniques. So in judo bodybuilding, there are a variety of Scott exercises. Also, a strong belly and waist fillet also help you to endure better and more in the fight against opponent techniques. Exercises such as Planck, Russian rotation and cranche are therefore in the judo bodybuilding program. Because these movements simulate the same judo movements.
But the volume of exercise, the number of sets and the repetition or the number of bodybuilding sessions for judo should be determined by a bodybuilder. In general, bodybuilding is a supplement to judo, meaning that the number of bodybuilding sessions should be less than the number of judo exercise sessions.
What kind of moves are suitable for judo bodybuilding?
Judo bodybuilding movements are the movements that cover the athlete’s needs and improve his performance. Here are three important types of exercise in judo bodybuilding that need to be included in your training program.
1. Interval exercises
Judo matches usually take 1-2 minutes. As an athlete, you must be able to have enough endurance during this time to not only defend yourself against the opponent, but also get points.
Endurance does not only include muscle endurance and also includes aerobic endurance. Intermittent or intermittent exercises can enhance your endurance and explosive power and allow you to take a fast and rating fight. Interval exercises, for example, include Heat exercises or circular exercises that the teacher puts on your program.
2. Plateometric exercises
You also need plastic exercises to speed up your agility and speed in the race. Explosiveness, speed of action and reaction and agility are key factors to win the mattress. Plateometric exercises, such as scott jumping or rug, strengthen muscles, tendons and joints and reduce the risk of damage during hard techniques.
1. Power exercises
Judo includes taking, lifting, throwing and locking the opponent, all of which need considerable power to perform properly (in addition to technique). For this reason, it is recommended that you have exercises such as Scott, Langs, Swedish swimming, cranche or barfix in your exercises.
1. Endurance exercises
Finally, we come to endurance training that we have repeated the necessity of it so many times. Endurance exercises are bodybuilding exercises. But with slightly lighter weights (or even without weights and only body weight), which is done in two or triangular sets, but more repetitions.
Sample of judo bodybuilding program
It is best to have your own dedicated bodybuilding program. In fact, a program can help you the most designed based on your needs, goals and conditions. In this section we present an example of a judo bodybuilding program.
The first session
Scott with a barbell: 1 set 2
Dedlift with Halter: 1 set 2
Barfix: 1 set 2
Holor Holor Bat: 1 set 2
Planck: 1 set one minute
Squat Holleter from the front
How to move
To start moving, place the rod in a proper height so that slightly lower than the shoulder line;
Put the rod on the muscles of the shoulder and clavicle;
To cross the rod with your hands for more control;
Lift the rod from your place using your legs and smooth up the upper body;
Give the location of the machine and place in the right place so that the legs are as long as the shoulders and feet are slightly outward;
Elbows and heads should move upwards all the time;
This will be the starting point of movement;
Now bend your knees and go down; As you want to sit on the chair;
Down to the point where the angle between the leg muscles and the front of the foot is less than 2 degrees;
Keep the legs and knees always keep in the same direction;
At the same time as exhaled (breath out) by applying pressure to the ground from the heel or middle foot, straighten your legs and return the rod to the starting point.
Dedlift Hall
How to move
First place the weight on the barbell bars;
Take the rod to the size of the shoulder in the hand;
Legs less than open shoulder width;
Hold the rod tangent with the body;
The shoulders should be tired, a little arc waist, and the knees are slightly bent;
This will be the starting point of movement;
Lower the weight by moving your hips to the back;
Keep the weights close to the body;
The head should be forward and the shoulders be kept back;
When you go down, slightly lower the hips, then return to the original state.
Barfix Smith sitting
How to move
Stand in front of the Smith bar;
Smith’s bar according to the picture opposite your chest or slightly lower;
Take the rod with the width of the shoulder;
Put your feet ahead and place your feet on the ground;
The angle of the knees with the ground is 2 degrees;
Slightly sloping your upper body;
Raise yourself now and then go back to the secondary status.
Halb -barter
How to move
Take the barter while the palms of the hands are toward the body;
Bend your knees slightly and tilt the upper body;
While keeping your back straight, bend the body from the waist to a stage that is almost parallel to the ground;
Keep your head smooth so that your look is forward and on the ground;
The halter should be in front of you while the hands are perpendicular to the body and the earth;
Lift the barrier to your side without moving the upper body;
Make sure that the elbows are next to the body and do not distance it from the body.
At the highest point of movement, shrink the back muscle and pause for a moment;
Slowly return to the starting point.
Planck
How to move
This is an important exercise movement for the abdominal muscle;
Placed in a proper position on the ground and place your body weight on the thumb and forearm;
The elbows should be bent and exactly under the shoulders;
Keep your body smooth all the time and maintain this form as much as you can.
The second session
Dumbbell Breast Press: 1 set 2
Shot Press: 1 set 2
Hand -held Hallbell Hall Press: 1 set 2
Hollower Employment: Bending 2 sets 2
Swedish swimming: 1 set 2
Russian rotation: 1 set 2
Dumbbell’s breast press
How to move
First select a suitable pair of dumbbells and lie down on the couch;
The hand must be smooth and stretched to start the movement and the dumbbells are above the chest;
Dumbbells down to the chest and then gently move upwards;
When you come down, try your elbow and arm angle to be a 2 degree angle;
At the top of the movement, try not to keep your elbows completely smooth to move the pressure on your joints.
Dumbbell’s head press pair
How to move
While the distance of the legs is as large as the shoulder width with one hand from the two heads of a dumbbell and stand;
Raise the dumbbell up to the chest
The elbows to be compact and the front of the body;
Now, without leaning back or helping the legs, straighten the elbows to overcrow the dumbbell;
Pause for a moment then slowly return to the starting point.
Press the head of the halter
How to move
Open your hands on the rod as much as one and a half times the width of the shoulder;
Stand up or sit on the bench;
To keep the balance in standing better, you can push your foot a little further;
Rod on your chest;
The elbows are right in the direction of your wrist and are subdivided;
The head and chest are up to the top and try to press the rod upstairs;
Then slice the rod slowly to your chest.
Halb -barter
How to move
Take the barter while the palms of the hands are toward the body;
Bend your knees slightly and tilt the upper body;
While keeping your back straight, bend the body from the waist to a stage that is almost parallel to the ground;
Keep your head smooth so that your look is forward and on the ground;
The halter should be in front of you while the hands are perpendicular to the body and the earth;
Lift the barrier to your side without moving the upper body;
Make sure that the elbows are next to the body and do not distance it from the body.
At the highest point of movement, shrink the back muscle and pause for a moment;
Slowly return to the starting point.
Swedish swimming
How to move
Sit on the floor so that the palms of your feet and fingers are on the floor;
Hold the upper body while the hands are stretched and about 2 cm apart;
Go down until the chest area has not yet reached the ground;
Return the upper body to the starting point and shrink the chest muscle;
After a brief pause at the highest point, you can go down again and repeat the number needed.
Russian rotation
How to move
Sit down on the ground first;
The legs should be bent from the knee area and be separated from the ground;
You can also lock your feet in a fixed place to simplify your movement or put your heel on the ground to maintain a balance;
Tap the upper body slightly to the sloping;
Now, turn the upper body to the right;
Make sure you keep the abdominal muscles while performing the movement; Then return to the starting point;
Make sure you use the abdominal side muscles to rotate, not just the shoulders;
Repeat the same process in a rotational and rotating manner;
You can remove your legs from the ground to make the movement heavier.
Third session
Stairs jump: 1 set 2
Langs with a barbell: 1 set 2
Box Shafel: 1 set 2
Barter Barter: 1 set 2
Scissors: 1 set 2
Planck: 1 5 -minute set
Jump on the stairs
How to move
Place a box or platform with a good height or in front of a staircase;
Should be the distance of the legs as much as the shoulder width;
To start the jump, get into the squat mode and get up from your place by entering force into the hips, knees and toe;
After jumping while the knees are bent, place on the box to excrete the pressure on the box, through the legs;
You can get down to the bottom or normally down the box.
Long Halter
How to move
First put the barbell rod on your coil muscles. Take a step forward;
One front leg and one foot in the back of the body. Cedar up and down.
Move downward until the knee of the hind foot does not hit the ground;
Then come up and re -run the movement;
Be perfectly smooth and perpendicular to the ground when the body goes down;
Do not bend forward in any way;
Repeat for another foot after finishing.
Box Shafel
How to move
While your left foot in the middle of the box is in one side of it;
To start, push the left foot on the floor and the other foot on the box;
Move the hands to make the move better;
Continue to move on the box.
Standing in front of the bar
How to move
At first hold the barbell bar and stand up as the hands are as shoulder as the shoulder;
The palms of the hands should be forward and the elbows should be close to the body; This will be the starting point of movement;
Now, at the same time as the exhalation operation, move the rod upward and shrink the front muscle;
Keep the upper part of the hands constant when lifting the rod to the front of the shoulder;
Pause at the highest instant point, then slowly return the bar to the starting point.
Scissors
How to move
Sit on the floor first, tap the upper body, and place the forearm on the floor;
Separate your feet from the ground and take a slightly uplift;
Now try to move the legs to the cross and bring together;
Do not forget the abdominal muscle contraction.
Planck
How to move
This is an important exercise movement for the abdominal muscle;
Placed in a proper position on the ground and place your body weight on the thumb and forearm;
The elbows should be bent and exactly under the shoulders;
Keep your body smooth all the time and maintain this form as much as you can.
Final speech
Every sport, in addition to its own specialized exercises, requires strength and bodybuilding training. If you are ignorant of bodybuilding exercises as a judokar, you will stop your progress shortly after a while and you will even be exposed to injury. Bodybuilding for judo increases your fitness and strength and improves your performance on the ground. In this post we mentioned the importance of bodybuilding for judo and introduced an example of judo bodybuilding program.
Resources: SweetscienceOffighting – Judoinfo – United
