Judotraining Lab´s most important objective is not raw data, nor is it helping coaches tailor a workout program to a specific goal.
The purpose of this section will be to provide a specific information about different training methods, exercises or tests for judo specific training.
In this first article we will analyze a judo specific circuit training. Understanding the physiological response to the most common judo training modalities may help to improve the prescription and monitoring of training programs (Franchini et al. 2013).
Circuit training is a style of workout where you cycle through several exercises targeting different goals. The result is a workout that taxes your muscular strength and endurance and your cardiorespiratory system. In this case we will use judo technical skills, so this circuit training will help us to improve our technical aspects too.
The example that we analyze here consisted of 4 exercises, repeated 2 times during 25 seconds each and 5 seconds was the rest period between exercises. The exercises were yakusokugeiko, kumikata or grip fighting, kakari geiko and nagekomi, that are modalities very popular during judo training sessions.
- Yakosoku geiko (Agreed-upon practice) is designed to polish a contestant skills by executing and receiving Waza, throws, and hold-downs with the roles of “Tori” (Player executing technique) and “Uke” (Player receiving opponent’s attack) receiver assigned in advance.
- Grip fighting (kumikata) In a Judo contest, obtaining an advantageous Gripping techniques is an extremely important element in determining whether one wins or loses.
- Kakari geiko (Continuous attack practice) is a fundamental drill used to master a Waza. A designated “Tori” (Player executing technique) executes the Waza against a number of “Uke” (Player receiving opponent’s attack) who receive the Waza in turns.
- Nage komi repetitive throwing practice with a single partner executing the technique.
Each judo athlete perform each exercise as tori and as uke. In the kumikata exercise both athletes fight with same role. A total of 4 sets were completed, Each set was separeted by 1 minute rest. Blood lactate concentration and heart rate (HR) were determined using a blood lactate analyser and HR monitors.
Although many variations or descriptions for circuit training exist, this article focus on judo specific circuit training as a method of developing specific endurance that uses stations or various exercises performed with a partner separated by predetermined rest intervals. The exact number of exercises, volume, load, rest-interval length, session duration, and length of training phase will vary depending on the training objective.
This circuit training session may be an appropriate option for judo athletes to complete as part of the specific warm up before randori session, to improve the specific endurance or to train technical skills under fatigue.
Effort to pause ratio, total session duration, number and duration of individual sets, and the type of technique can be manipulated to emphasize specific components of metabolism.
In our case we completed the specific circuit training as part of the specific warm-up before a high intensity randori session (groups of 4 judo athletes; one athlete in the middle must fight 6 minutes; each 2 minutes with a new partner 2+2+2+6 minutes/one athlete in the middle must fight 3 minutes; each minute with a new partner 1+1+1+3 minutes)
Franchini, E, Brito, CJ, Fukuda, DH, and Artioli, GG. The physiology of judo-specific training modalities. J Strength Cond Res XX(X): 000–000, 2013