I'm new to Judo and I was wondering if there were any specific muscle groups i should be targeting heavier than others? Also are there any good weight exercises that would help more than others?
Check out this book, it was written in the 1960's but it breaks down which exercise benefits which throw. It also has some specific training routines.
Amazon.com: Judo Training Methods (Tuttle Martial Arts) (9780804832106): Takahiko Ishikawa, Donn F. Draeger: Books (http://www.amazon.com/Judo-Training-Methods-Tuttle-Martial/dp/0804832102/ref=sr_1_1?ie=UTF8&qid=1294399020&sr=8-1)
I am not sure that this thread belongs here.
Maybe the PT forum would be more appropriate, considering the fact that many muscle groups used in Judo are used equally in other grappling martial arts (Greco Roman wrestling, sambo....).
Generally, use heavy compound movements over exercises like bicep curls.
Use free weights and cables, NOT machines.
Deadlift, squat etc. are especially useful because they develop functional strength in the legs and lower back, and may help later in your career. (Unlike other Judo veterans, you won't complain because of a bad back and sore knees.)
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Stronglifts is great at least if have never lifted before. My experience (8 weeks now) has been wholly positive so far. Don't know how much people who have lifted before will get out of it, because I'm not one of them, though.
OI don't actually know how much it'll help in judo (or bjj) specifically, but so far I've gotten good results myself strength wise.
Being stronger can only make you better at your chosen sport.
As for skill, you should be learning that during training hours.
A general strength and conditioning program will help. Get stronger, get faster. Judoist gave you good advice. But, depending on your age and training age, you have to be careful with volume. Do judo for a bit, then work in weightlifting. Psychologically, its hard to make too many changes at once, and it will become physically wearing very quickly.
Do the stronglifts programme.
Three core capabilities are needed in Judo; core strength and stability, pulling power, explosivity.
So a Judo specific regime for strength should be weighted towards developing those attributes.
As I have stated time and time again, weight training and beginning martial arts do not mix. Your body needs time to adjust to the new conditions that martial arts will present to you especially Judo.
The most over looked component of training is rest and in the beginning you should need plenty of it to recover from the intensity of the new style of training. After SEVERAL months of training then adding a weight lifting program will help to enhance your new found skill set.
If you are not tired and sweating after a Judo workout then you are either doing it wrong or in a recreational club that barely randoris.
I weight lifted prior to Judo, and then stopped weightlifting during the first couple of months to allow my body to adjust to the demands of Judo. When I restarted I did the Stronglifts for a couple of months to get back into the swing of things. I've been lifting for a couple of years and the Strong lifts routine was still beneficial, and you can continue to use it as you get strong and move to intermediate strength.
My biggest hurdle is endurance. I've recently started running with an eye toward sprinting after a month. What do others do for endurance training for Judo?
If you want endurance in judo do more judo. Really. Running is great and all, but if you have an opportunity to choose between judo and running do judo.
I go to every Judo class I can manage, so as supplementary training what would you suggest?
Arranging more mat time with your training buddies on your own time.
After that.. running.
Coach Josh has a point about starting Weights and MA together. I imagine it can be very demanding of your body.
However, seeing as stronglifts advises starting with the weight of the bar and working up I would think you should be absolutely fine. If necessary you can easily cut back to two weight sessions a week with little affect on progress.
I think it is also probably relevant that, as you have prior MA experience you will adjust better to judo+weights than someone who is currently a noob at both and in bad shape.
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What Coach Josh said but also...
I've done stronglifts at the same time as Judo, I personally don't recommend it. I think you would be better off looking into something like Mark Rippetoe's Starting Strength and Practical Programming for Strength Trainning stuff. At first glance they are not radically different to what you see on the strong lifts programme but they start with a higher weight and the volume is lower so you can progress faster whilst suffering less fatigue. They also incorportae Olympic lifts which are rather useful for Judoka
Diet, rest and recovery and injury management will be really important if you try to do either strong lifts or starting strength at the same time as Judo though.
The problem with Olympic lifts are that they require alot of skill generation. It's almost like telling an Olympic lifter to go and learn judo as a supplement.
The time spent learning Olympic lifts could be better spent increasing strength for the beginning judoka. 'wood choppers' with cable machines/resistance bands and medicine ball slams are arguably more sport specific to judo and undoubtedly less skill oriented.
My personal opinion is that sport specific power is better generated in sport specific drills, such as bagwork and hard uchikomi onto crashmats. Strength training can aid this by lifting 'dynamically'.
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