10 Essential Exercises For Judokas

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Disclaimer
The exercises and information contained within this book may be too difficult or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein. TERMS AND CONDITIONS 1. I am aware that Beyond Grappling Fitness & Conditioning and its member Matthew DAquino, is not a medical doctor and does not qualify to determine a participants physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual. WAIVER AND RELEASE OF LIABILITY: (Read carefully before performing any exercises in this manual) I understand and acknowledge that there are risks involved in participating in any exercise program and/or any exercises contained within this manual. In consideration for being allowed to utilize the information within this manual, I agree that I will assume the risk and full responsibility for determining the need for medical clearance from a physician and obtaining such clearance, the safety and/or efficacy of any exercise program recommended to me, and any and all injuries, losses, or damages, which might occur to me and/or to my family while utilizing the information in this manual and to the maximum extent allowed by law I agree to waive and release any and all claims, suits, or related causes of action against Beyond Grappling Fitness & Conditioning, Matthew DAquino or their employees, or affiliates for injury, loss, death, costs or other damages to me, my family or assigns, while utilizing all information or partaking in the exercises contained within this manual. I further agree to release, indemnify and Beyond Grappling Fitness & Conditioning from any liability whatsoever for future claims presented by my children for any injuries, losses or damages.
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Copyright
Matt DAquinos 10 Essential exercises for Judokas A Matt DAquino Book/Manual 2010 All rights reserved. Copyright December 1st 2010 by Matthew DAquino No part of this book may be reproduced or transmitted in any form or by any means, mechanical or electronic, including recording, photocopying, or by any information storage and retrieval system, without permission in writing from the publisher. Email: Websites: Workoutsforgrapplers@hotmail.com www.workoutsforjudo.com
Table of Contents
Elastic band open shuts Skipping Deadlifts Gi Chin ups Rowing machine Thrusters Russian twists Battle ropes Rope climb Squats References Coming soon... Notes Page 1 Page 2 Page 3 Page 5 Page 6 Page 7 Page 9 Page 10 Page 11 Page 12 Page 13 Page 14 Page 16
Elastic Band open/shuts

1 2
Exercise Description:
Wrapping an elastic band around your fingers, begin to open and shut your fingers for desired number of repetitions.
Benefits:
Judokas are constantly clenching the gi and therefore utilizing the flexor muscles in the forearm a great deal more than the ones used to open the fist. Elastic bands open/shuts will strengthen the opening muscles and tendons thus creating a balance between the two muscles.
Tips:
Start with 1 elastic band and build up You can also perform this exercise by exercising each finger individually, eg index finger and thumb only.
Skipping
1
Begin skipping. Skip from foot to foot rather than both feet at once.
Benefits:
Upper and lower body co-ordination Ankle stability Lower body speed
Tips:
Make sure you get a rope that is the right size. A rope too long or too small makes skipping quite difficult. Skip by only rotating your wrists, not using your whole arm to swing the rope. Always be on the balls of your feet, never on your heels. Skip on a soft surface to reduce the impact on knee joints.
Deadlifts
1 2
Exercise description
Squat down, keep your head up and back straight. Grasp the bar with an overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of your knees, drive your hips forward and squeeze your shoulder blades together to finish the lift. Lower the bar and repeat.
Benefits:
Upper back strength Upper body strength Lower back strength Grip strength Co-ordination
Deadlifts cont...
Tips:
Deadlifts are an advanced exercise and can be harmful, especially to your back, if performed incorrectly. If you have previously never performed deadlifts ask a qualified fitness trainer to assist you in your technique. It is important to keep your back flat and straight throughout the entire lift. Current studies suggest that rounding your back in the deadlifts is likely the worst thing you can do in all of your lifting (Keogh 2005). Do not lift more weight than you can handle. Do not sacrifice technique in order to lift a heavier load.
Gi Chin ups
1 2
Using a gi looped over a chin up bar, grasp both lapels and begin performing chin-ups. A more difficult version is to grasp the sleeves as well.
Benefits:
Judo specific grip strength exercise
Tips:
If you dont have a gi use a towel
Rowing Machine
1 2
Sit on the rower and place your feet into the foot straps. Make sure that the strap fits across the knuckles of your toes. Grab onto the handle keeping your hands shoulder width apart. Start rowing by keeping your back straight, bend forward at the waist, extend your arms and slide the seat as close to your heels as possible. Keeping your abdominal muscles tight, begin extending your legs. When your legs are nearly fully extended, begin to lean backwards (keeping back straight), and pull the handle to your lower chest. Now do every step in reverse. Whilst letting the handle come away from your chest, start leaning forward at the waist. When the handle has cleared the knees, begin bending the knees, sliding your seat towards your heels, back to the starting position. Your knees should finish in between your arms.
Tips:
Your back must be straight throughout the entire movement. If you are rowing on a Concept 2 put the fan between 6 - 10 resistance. Dont grip the handle too tight.
Thrusters
1 2
Hold a weight (barbell, MB, or KB) at chest height. Squat down to a full squat; explode upwards performing a push press before returning the weight to the starting position.
Benefits:
Lower body power Upper body power Core strength Balance
Thrusters cont...
Tips:
Keep your core muscles tight throughout the exercise. If you have previously never performed thrusters ask a qualified fitness trainer to assist you in your technique. Do not lose your balance backwards. When squatting, your elbows should go in between your knees. To do this, have your knees pointing slightly outwards. If not, your elbows may jam into your knee resulting in a potential wrist injury. Do not sacrifice technique in order to lift a heavier weight.
Russian twists
1 2
Exercise Description.
Holding a weight/medicine ball in your hands, sit on the floor. Lift your feet approximately 20cms off the floor, and slowly rotate the weight from one side of your body to the other.
Benefits:
Rotational abdominal strength Core strength
Tips
Use a medicine ball, kettle bell or weight plate. If having your feet off the floor is too hard start your feet on the floor. Concentrate on using your abdominals, not your arms, when performing this exercise. Dont let the medicine ball touch the ground, but try to get as close as possible.
Battle ropes
Using a 10-20 metre rope looped around a pole, start making big or small waves. You can perform this exercise sitting down or standing up. Continue for desired time or repetition limit.
Benefits:
Judo specific shoulder and forearm exercise
Tips:
I like doing Tabata intervals (eg 20 seconds on 10 seconds off for 8 sets)
Rope Climbs
1 2 3
Climb the rope for desired number of time or repetitions.
Benefits:
Grip strength Core strength Back strength Judo specific
Tips:
If you are just starting out, use your legs to assist you in climbing the rope For advanced climbers, perform the exercise without using your legs Advanced climbers be sure to start and finish in the seated position Use a weight vest for extra resistance Stimulate your core more by climbing using the L-Sit Make sure you dont fall.
Squats
1 2
Stand with feet hip distance apart with your toes, knees and hips in a straight line. Contract your abdominal muscles and start lowering your body as if you are sitting down on a chair. Keep going until your knees are at a 90 degree angle. Pushing through your heels, push your legs back to the starting position. Repeat for desired number of repetitions.
Benefits:
Core strength and stability Leg strength Great for Seoi Nage and techniques where you must squat
Tips:
At the top of the movement dont completely straighten your legs and lock them out. Always keep a slight bend in the knees. If you have knee or ankle injuries then get a professional fitness trainer to supervise your technique

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Elastic Band open/shuts

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