Judo Weightlifting

**Kickboxing Dude** · Posted On: 1/07/2011 2:38am

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?

**bkuddy** · Posted On: 1/07/2011 5:19am

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

**judoist** · Posted On: 1/07/2011 7:15am

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.)

**MMAMickey** · Posted On: 1/07/2011 7:53am

http://www.stronglifts.com

Thank me later

**hpr** · Posted On: 1/07/2011 7:59am

Originally Posted by MMAMickey

http://www.stronglifts.com

Thank me later

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.

**MMAMickey** · Posted On: 1/07/2011 8:01am

Being stronger can only make you better at your chosen sport.

As for skill, you should be learning that during training hours.

**Res Judicata** · Posted On: 1/07/2011 8:05am

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.

**judoka_uk** · Posted On: 1/07/2011 9:41am

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.

**Coach Josh** · Posted On: 1/07/2011 11:12am

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.

**Spungdeeper** · Posted On: 1/07/2011 2:28pm

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?