Strength and Conditioning for Judo E-Book

Andy Burns

• Herausgeber: Crowood
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2017

Beschreibung

Judo is a dynamic Olympic sport that requires a wide range of physical attributes and skills. It is the second largest participation sport in the world after football, and estimates suggest there are 20 million judoka (practitioners of judo) just in Europe. However strength and conditioning are prerequisites for an aspiring judoka, and this book is essential reading for judo coaches, strength and conditioning professionals, and judoka alike. Topics covered include: needs analysis of judo; building strength and delivering power; co-ordination, speed and agility; the importance of nutrition; and finally, injury prevention and maximizing recovery. Essential reading for judo practitioners, judo coaches and strength & conditioning professionals and extensively illustrated with 139 colour photographs and diagrams.

Leseprobe

STRENGTHANDCONDITIONINGFORJUDO

ANDY BURNS AND MIKE CALLAN

THE CROWOOD PRESS

First published in 2017 by

The Crowood Press Ltd

Ramsbury, Marlborough

Wiltshire SN8 2HR

www.crowood.com

This e-book first published in 2017

© Mike Callan and Andrew Burns 2017

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, or any information storage and retrieval system, without permission in writing from the publishers.

British Library Cataloguing-in-Publication Data

A catalogue record for this book is available from the British Library.

ISBN 978 1 78500 257 1

Photographs by Joda Callan

CONTENTS

Foreword

Acknowledgements

1 INTRODUCTION

2 NEEDS ANALYSIS OF THE SPORT

3 ROBUSTNESS

4 BUILDING STRONG JUDOKA

5 DELIVERING POWER

6 FITNESS FOR JUDO

7 CO-ORDINATION, SPEED AND AGILITY

8 PLANNING THE TRAINING PROCESS

9 YOUTH AND ADOLESCENT DEVELOPMENT

10 BASIC NUTRITION FOR JUDO

11 MAXIMIZING RECOVERY

12 WHAT THE EXPERTS SAY

13 FURTHER READING

Index

FOREWORD

I am pleased to write the foreword for this first collaboration between Andrew Burns and Mike Callan. I met both authors during my study in England. Knowing both of the authors, I am pleased that they have been able to share their expertise through the production of this book.

Particularly, I note the correct use of Japanese terminology throughout this book, which combined with the excellent photographs and technical content, means that this is a valuable reference work for any coach wishing to increase their understanding, or athlete wishing to improve his or her strength and fitness.

Of course, judo is both a Japanese educational method and a modern Olympic sport. The use of strength and conditioning for judo was pioneered by a Japanese former Olympic champion, Mr Isao Inokuma, who is well known for his powerful technique.

I can recommend this book for use by all judoka, athletes, teachers and coaches. I have no doubt that this book will be of great use in helping achieve greater success on the mat, and also a greater understanding of the educational value of judo.

Kosei Inoue, Olympic Champion,

3 × World Champion, 3 × All-Japan ChampionHead Coach, All-Japan Judo Team.

Lecturer, Tokai University

ACKNOWLEDGEMENTS

ANDREW BURNS

The idea for this book came about while studying for my MSc in Strength and Conditioning at Edinburgh University. I had to undertake a lot of research into judo specific studies, and came to the realization that not much of the updated science of training for judo is filtered down to club coaches. There appeared to be a need to disseminate the data and studies into a text that could be read and understood without the need for higher education degrees.

I would like to thank first and foremost my co-author, Dr Mike Callan, for his guidance and expertise in putting thoughts, research and experiences on to paper and for his continued guidance throughout my sporting, academic and professional endeavours. I would also like to thank my many mentors past and present including the late Roy Inman OBE, Darren Warner and Jürgen Klinger for spiking my interest in the science of training. Thanks to Mateja Glusac for being such a willing uke. Last but not least, I have to acknowledge the support I received from my wife. I gave up a lot of time we could have spent together to complete this project, and without her facilitating the work it would have been a much more difficult task.

MIKE CALLAN

I first published on the topic of strength and conditioning for judo more than thirty years ago, as a contributor to the British Judo magazine, and I was asked to advise the national squad. Whilst scientific understanding has progressed, the fundamentals of strength training remain timeless. What is also unchanging is the unique and complex challenge of balancing gains in physical training with the technical and tactical requirements of a judoka.

I would like to thank Ben Rosenblatt, Jürgen Klinger, Greg Valentine, Kate Howey, Danny Williams and Allan Macdonald for taking the time to contribute to the concluding chapter and offering their valued expertise. Also thanks to Joda Callan, a great photographer, and former judoka, whose efforts made a significant impact on the quality of this work.

I pay tribute to my co-author, Andrew Burns. He committed to this book whilst competing on the IJF World Tour, catching opportunities to write on airplanes and in warm-up rooms and hotel lobbies.

I dedicate this book to the three men who have taught me about judo, and therefore about life. Roy Inman OBE, Syd Hoare and Nobuyuki Sato, thank you.

1INTRODUCTION

‘Judo is the way to the most effective use of both physical and spiritual strength.’ Jigoro Kano

This book is written for the judoka, the judo coach and the strength and conditioning coach. For the judoka, the book aims to help the reader to improve his or her effectiveness in the modern Olympic sport of judo. For the coach this book will help in the understanding of ways to achieve the small percentage advantages that can contribute towards a successful result. For the strength and conditioning coach, this book talks to you in a language you understand, helping you to apply your craft to judo in an effective way.

The guide is written in a way that is easy to navigate, to allow the reader to jump straight to an area of immediate interest. However, we have split each chapter and sequenced them in a logical order that means if you have time it would make sense to read the book from introduction to the end. This way you can pull all the knowledge and understanding you gain together at the conclusion and gain a clear picture as to how to plan the physical preparation for judo. Perhaps for yourself, for an athlete you coach or a whole team of players you will have a much greater understanding of the process and theory as well as example programmes and practical tips on how to implement them.

As strength and conditioning professionals we see four clear outcomes to our work:

To prevent injury

To promote professional standards in training and coaching

To improve sporting performance

To empower athletes with knowledge

The aim to improve sporting performance is lower down the list than you may have expected; this is because in judo as in many other sports, a key element of improved performance is time spent in the sport. So for judo, athletes will improve if they are fit and healthy and injury free, therefore allowing them ample time to be on the mat learning and developing all aspects of their abilities. It is the job of the coaches and strength and conditioning team to maximize the time spent training and to be as efficient as possible. Judo has a huge variety of attributes that need to be improved if we are to be successful. Preventing injury and promoting professional practice will allow the athletes the direct training time needed to get better.

By working smarter rather than harder, the athletes can apply one of the fundamental principles of judo: seiryoku zen’yo, often translated as maximum efficient use of power.

DEFINITIONS

The UK Strength and Conditioning Association (UKSCA) define the term strength and conditioning as:

‘The specialist area encompassing the physical preparation of athletes for performance in sport, while aiming to prevent or minimize the risk of injury. It includes processes that result in physical adaptation. Strength work involves all forms of resistance training. Equally the conditioning element can include work on agility, endurance, speed and flexibility and other areas, which can impact on the athlete’s performance.’

This book covers strength work, including building the robustness and strength required to develop power for judo. Later the topics related to conditioning are covered, including co-ordination, speed, agility and nutrition. We look at how to plan the training process, and how to maximize recovery. Our final chapter is a series of interviews with well-respected judoka, coaches and strength and conditioning professionals, to give the reader a range of perspectives about the subject.

HISTORICAL BACKGROUND TO STRENGTH AND CONDITIONING IN JUDO

There is a long history of the use of strength training by wrestlers. Perhaps the most famous is the story of the six-time winner of the ancient Olympic Games, Milo of Croton. An extraordinary wrestler from the sixth century BC, it is said that Milo developed his great strength by carrying a calf every day until it grew into an ox. One of the earliest examples of progressive resistance exercise.

Sumo, the traditional wrestling style of Japan, is also well known for the gruelling series of exercises performed by the wrestlers during training. This traditional training enables them to develop the enormous strength and explosive power required for success.

Judo was developed out of a number of traditional ju-jitsu styles by Jigoro Kano, who founded the Kodokan in 1882. Despite being a small, slight man, Kano recognized the importance of strength training and conditioning in the development of his pupils. ‘Apply just the right amount of strength, never too much, never too little,’ he said.

This idea underpinned the concept of seiryoku zen’yo, the concept of maximum effective use of power.

Kano founded the All-Japan Judo Federation in 1932 to organize the national championships, and one of the famous early champions was Masahiko Kimura, three-time winner of the All-Japan Judo Championships in the 1930s. His legendary training methods included his ‘Triple Effort’, whereby he undertook to train for nine hours every day, because he had heard that his rivals had increased their training to six hours per day.

The importance of strength and conditioning in judo was recognized even by those who espoused a traditional, technique-based approach to training. Writing an article entitled ‘Weight and Strength in Judo’ in the October 1954 issue of the Budokwai Bulletin, Trevor Leggett said, ‘If the elephant moves as quickly and flexibly as the tiger, he’ll beat him, every time.’

In 1959, the All-Japan Champion was a 21-year-old student, Isao Inokuma, who was later to be appointed as coach at Tokai University. In 1964 he won the +80kg category at the Olympic Games. Following that victory many looked to his training methods, as Inokuma was seen as non-traditionalist, and the use of training with weights became more widespread in judo. Inokuma and American Donn Draeger, authored Weight Training for Championship Judo, first published in 1966. This was the first book to outline the use of weight training in judo.

The 1964 Tokyo Olympic Games saw the introduction of weight categories in the judo event. They were introduced by the hosts, Japan, in part to ensure there were Japanese victories at the event as the leading heavyweight judoka in the world was the Dutchman, Anton Geesink, the first non-Japanese to win the World championships in 1961. A colossus standing 1.98m, Geesink was known for using weight training, and log carrying, and was in superb physical condition, which he combined with excellent technique developed under the tutelage of Yasuichi Matsumoto at Tenri University.

It could be seen that the introduction of weight categories was a recognition of the importance of weight and strength in achieving contest success in judo. Today, some fifty years after the first Tokyo Olympic Games, the use of strength and conditioning training is a fundamental part of the programme of every competitive judoka across the world. Establishing the menu of supplementary training alongside a diet of judo technique and randori is the challenge of the coach. We hope that this book can help coaches to meet that challenge.

2NEEDS ANALYSIS OF THE SPORT

INTRODUCTION

Prior to delving into the actual preparation for performance element of this resource, it is first essential to gain a deeper understanding of what performance in judo actually looks like. The first stage in developing training and competition programmes is to perform a deep analysis of the attributes needed to be successful. The sport of judo is ever evolving and successful coaches and athletes need to reanalyse what winning looks like on a regular basis. By reassessing the sport, teams can maintain their current understanding and attempt to prepare ‘ahead of the curve’ for changes and trends that are developing (such as scoring techniques, rule changes and tactical nuances). Once a deep understanding of the sport is achieved, then coaches are in a much stronger position to assess where their athletes are in regards to where they need to be (technically, tactically, physiologically and psychologically). Only then can a programme be put in place to help bridge any gaps and make the necessary improvements to increase the chances of success.

This chapter is dedicated to building an understanding of the sport and its demands. It assesses the demands of the sport in general, then addresses the traits of successful athletes. Finally, the focus turns to how to create and manage the testing of athletes so that evidence-based evaluations can inform the training process.