Judo and Jiu-Jitsu are extremely athletic sports that call for a high level of conditioning, anaerobic strength, flexibility, and aerobic endurance.
Unlike other sports, Judo and Jiu-Jitsu are high-intensity combat sports that need exceptionally high levels of fitness and alertness. The competitor must be able to grapple for a continuous ten minutes with explosive force and speed while also displaying a strong base of anaerobic strength and power, aerobic endurance, and flexibility. While aerobic metabolism helps to maintain high-intensity actions during the bouts, providing speedier recovery between them, anaerobic metabolism has a specific role in Judo and Jiu-Jitsu for supplying brief and quick bursts of energy for attacking, defending, and counterattacking.
During training, Judo and Jiu-Jitsu athletes are exposed to a wide range of effective athletic strategies. It's critical to understand that grappling athletes train for strength and endurance rather than muscular definition and do not concentrate on a particular exercise that will make a specific muscle group standout but rather on that muscle group to perform its needed function under various tactical conditions.
Strength, conditioning, flexibility and training modalities
Strength training
Strength is the capacity to exert force at any given velocity. In the sport of Judo and Jiu-Jitsu, having a strength advantage is crucial. Athlete performance in pushing and pulling exercises for the upper body and whole-body barbell movements is crucial. There should be few repetitions and substantial loading. The objective is to increase the athlete's strength significantly. The number of sets and repetitions will be directed as the athlete's condition progresses.
Training Modality
Monday: Pull
• Warmups and stretching
• Proper grip technique for pulling exercises
• Pull-ups with various grips, barbell bent-over rows and dumbbell bent rows.
Wednesday: Push
• Warmups and stretching
• Proper grip technique for pushing exercises
• Barbell bench press
• Dumbbell bench press
• Barbell Overhead Press
Friday: Core
• Warmups and stretching
• Proper form for core exercises
• Barbell back squat
• Trap bar deadlift
• Split squat
Saturday and Saturday:
• Can alternate for flexibility training, stretching, or light two-three miles run
• Total Rest Day, could be either Saturday or Sunday
Grip strength and strength endurance
The capacity to continue an extended unpleasant effort or activity. During a roll (a grappling competition), athletes who can keep a tighter grip will be in a superior position. The sport has a substantial amount of grip requirement. Athletes should practice their grip three to four times weekly to improve their strength and endurance. The number of sets and repetitions will be directed as the athlete's condition progresses.
Training Modality
Monday: Grip and Pull
• Warmups and stretching
• Rope pull-ups for grip development
• Regular pull-ups with various grips
• Hammer curls
Wednesday: Grip, Pull and Push
• Warmups and stretching
• Lat pulldown
• Grandfather clock pull-ups
• Seated barbell shoulder press
Friday: Grip and Core
• Warmups and stretching
• Hanging leg raise
• Rope climbing
• Stability ball exercises
Saturday and Saturday:
• Can alternate for flexibility training, stretching, or light two-three miles run
• Total Rest Day, could be either Saturday or Sunday
Work capacity and change of levels
In a single bout or sparring session, athletes in Judo and Jiu-Jitsu can move from standing to kneeling to being on the ground. The goal of this training is to build work capacity through movements that constantly change levels at bodyweight or under load to simulate a fast-paced match. Legs and lower back muscles help to develop a solid, secure foundation. The resistance that travels upward into the core and upper body is created by pressing the lower body against the ground. It's crucial to use lower-body power for all kinds of activities, including those involving the upper body, like throwing, hitting, or reaching overhead. The number of sets and repetitions will be directed as the athlete's condition progresses.
Training Modality
Monday: Power, Explosives, and Grip
• Warmups and stretching
• One-arm dumbbell snatch
• Power clean
• Rope pull-ups
Wednesday: Lower body and Grip
• Warmups and stretching
• Front squat
• Grandfather clock pull-ups
• Good morning
Friday: Grip, Core, and Power
• Warmups and stretching
• Push press
• Rope climbing
• Stability ball pike
Saturday and Saturday:
• Can alternate for flexibility training, stretching, or light two-three miles run
• Total Rest Day, could be either Saturday or Sunday
The framework
Judo and Jiu-Jitsu demands a lot of core strength from a variety of stances. From the back, standing, and hanging. The athlete will practice moves for midsection rotation, anti-rotation, and extension. The objective is to develop athletes' functional core strength and endurance, which will help on the mat. The number of sets and repetitions will be directed as the athlete's condition progresses.
Training Modality
Monday: Lower back, rotation, Grip, and Power
• Warmups and stretching
• Romanian chair back extension
• Abdominal crunch machine
• Curl-ups
• Rope pull-ups
• Shoulder press machine
Wednesday: Lower back, rotation, Grip, and Power
• Warmups and stretching
• Russian twist
• Grandfather clock pull-ups
• Good morning
• Forwards step lunge
• Bend over row
Friday: Lower back, Grip, and Power
• Warmups and stretching
• Wrist extension and wrist curl
• Rope climbing
• Stability ball rollout
• Leg knee extension
• Bulgarian squat
Saturday and Saturday:
• Can alternate for flexibility training, stretching, or light two-three miles run
• Total Rest Day, could be either Saturday or Sunday
Aerobic Conditioning
Judo and Jiu-Jitsu rolls are characterized by low to moderate aerobic cardiovascular exertion, where competitors battle for the upper hand. Long, unloaded runs are used in this strategy to develop an aerobic basis. The number of sets and repetitions will be directed as the athlete's condition progresses.
Training Modality
Monday: Run, Plyometrics, Grip
• Warmups and stretching
• Rope pull-ups
• Pop Squat
• Split Squat Jump
• Two-three-mile run
Wednesday: Run, Plyometrics, Grip
• Warmups and stretching
• Reverse Lunge to knee-up jump
• Tuck Jump
• Grandfather clock pull-ups
• Two-three-mile run
Friday: Run, Plyometrics, Grip
• Warmups and stretching
• Rope climbing
• Burpee
• Box jump
• Two-three-mile run
Saturday and Saturday:
• Can alternate for flexibility training, stretching, or light two-three miles run
• Total Rest Day, could be either Saturday or Sunday
