| Bearing in mind the implications of stress theory, | | | | the core training during the six-to ten-week phase |
| training should be fluctuating and cyclical in nature. | | | | would be on running and circuit training to improve |
| Many sports are seasonal, judo is not; however, it is | | | | stamina and local muscular endurance. For variety, the |
| quite straightforward to prepare for one or two | | | | length of the run could vary, as could the pace. It |
| important events a year, whether it is the World | | | | could be done three times a week for the first two |
| Championships or a grading, the principle is the same. | | | | weeks of the core training, building up to five times a |
| The best training for judo is judo, but it is not always | | | | week. |
| possible to get the quality and frequency of practice | | | | The number of repetitions or amount of weight |
| you need, once you reach the higher grades, unless | | | | handled could be varied in the circuits, as could the |
| you are lucky or prepared to do a lot of traveling. So | | | | actual exercises performed. The two weeks active |
| a black belt training three times a week at his local | | | | rest means two weeks without doing specific |
| club needs to consider supplementary training of | | | | supplementary training. It could involve doing only |
| some sort. | | | | judo practice just three times a week and going |
| The most popular training methods most judo players | | | | swimming on the days when not doing judo. This |
| take up to get into top physical condition are running | | | | two- or three-month block of training could then be |
| and weight training. Some judo players use weights | | | | followed by three months strength training. |
| for circuit training to develop local muscular | | | | The trainee would only run once a week to maintain |
| endurance, cardiovascular fitness and keep their base | | | | his stamina and would weight train three times a |
| metabolic rate high to assist them in controlling their | | | | week, but using considerably heavier weights than |
| weight. Others, particularly in the heavier weight | | | | for circuit training. Strength training consists of doing |
| categories use weights to get physically stronger and | | | | core exercises and assistance exercises. The core |
| more powerful and to help them put on weight. | | | | exercises are lifts such as the bench press, squat, |
| There are, however, two key factors in making | | | | dead lift, snatch and power clean, with or without the |
| long-term improvements, whatever the priority may | | | | final jerk. The assistance exercises are commonplace |
| be: consistency and variety. In addition training must | | | | in most bodybuilding gymnasiums. Exercises for the |
| be progressive and it must be specific. It is impossible | | | | legs and hips include leg curls, leg press, leg |
| to continuously improve endurance and explosive | | | | extensions, calf raises, step-ups and lunges. |
| power simultaneously. | | | | The upper body exercises that can be useful to the |
| Consequently training ought to be planned on a | | | | judo player are seated, inclined press, lateral raises, |
| yearly basis with different phases emphasizing | | | | press behind the neck, triceps push-downs, triceps |
| specific areas. A typical cycle might begin with an | | | | kickbacks, pull-overs, pull-downs, bent-over and |
| endurance phase consisting of two weeks initial | | | | upright rowing and back-raises (sometimes called |
| readaptation to training, six to ten weeks of core | | | | hyperextensions). It is not necessary to do all of |
| training, and then two weeks for a break, or active | | | | these exercises, but selecting five or six to do in |
| rest. | | | | addition to two core exercises will result in a hard, |
| After the two-week break-in period the emphasis in | | | | productive work-out. |