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Hey Gaelle, when you look at judo, most of the moves are primarly posterior chain and pulling, so low back, hamstrings, LAts, shoulders and all scapular chain, and of course grip strength. With that being said, the high risks of injury for the knees and shoulders arent to be taken lightly so the need to focus on injury prevention is key.
For conditioning, judo is highly explosive, from a fight that could last a few seconds to a few minutes. So basic strength endurance is key and this base could be done very early in preparation and kept with concurrent conditioning training. Most time would be spent working on Anaerobic alactic and lactic.
My focus when training judo athletes is pulling but there is also the element of push/pull. There is always a type of extension prior to a pull. So training both is primordial. Pressing such flat and incline press, one arm rows, etc. Deadlifts, cleans and power cleans are my go to for lower body power. Judo is highly explosive so olympic lifts are a plus if done properly.
Like i said, injury prevention in the first phase of prep is key. Aim at finding the weaknesses before going into the main lifts. We often see unilateral discrepancy so the first phase would mainly include unilateral work. Look at an Uchi Mata or O soto gari, one false move and the knee could suffer tremendous damage. Your best ally for strong knees are your hamstrings. All types of leg curls with the foot pointing in and out, Good mornings and unilateral work should be prioritized.
Low back is what i see the most as injuries and well as knees. Training low back is a must of course, but deep core activation such as tranverse and internal/external obliques are to be considered in order for the core to fire when needed with all the rotationnal forces involved in judo.
The strength sensei team is presently working into bringing all that into courses. How to evaluate athletes and in depth program design. Should be up and running in the next few months. Hope this answers your questions.
A+
I personally (with clients) had results with all kinds of diet, Calorie deficit is key. Make sure you eat the required amount of protein to gain muscle mass. People tend to over complicate things and jump from one diet to another. Focus on balance.
One common mistake i see is to force a diet into someone instead of trying to find the type of diet someone needs. Big difference between both.
Hey Adam, Eveything that Ryan said is on point. I personally started on gym floors making as many programs as possible for the new clients coming in. The more clients you deal with, more experience you'll get. You could usually do this in big box gyms. But like Ryan said, you can go straight to the source, someone you could look up to to show you a few tips and tricks to start with, you could save a lot of mistakes. If it'S a passion, you'll never look back. Good luck!
Hey Edward, remotely, I ask them to film certain movement from front and sides. Squats, over head squats, step up and or split squats, simple bending over forward, push ups, Y raise, sit ups. I start with that, than depending on the workout I give them, first few exercices and workouts, I might ask a few videos to see tempo, range of motion, etc. Always depending if injuries, I might be more specific. Hope this helps.
Jance and Ryan have both done a tremendously great job with videos and home workouts, really effcient with little to none equipment required. Go check their posts.
For max results, aim to reach muscle failure. Ex; max reps/concentric failure, immediately followed by slow 10 sec. eccentric and/or isometric work.
That's exactly it, i've seen a few research (if i can find them again when time allows it) where pull/chin ups and deadlifts activates the core and abs way more than any other exercices. But if you want to go specific with abs, I would opt for those you can add resistance such as low pulley swiss ball crunch, hanging leg raise or toes to bar, Garhammer raise. The common denominator for all these is that they all start in a fully stretch position.
Awesome tips guys! I also l’île to alternate lower and upper to extend time of work if the legs give it too fast, so I attach a 50 feet rope, I make them push AFAP the truck until the rope is fully extended and then they run back to the end of the rope where I have a huge tire (they could also be standing up) and they pull with their arms until the truck comes back. They can do 4 minutes on and 4 minutes off. Maybe something else to add to what Ryan and Jance suggested.
