Table of Contents
Acknowledgments 4
Foreword 5
History 6
Judo and the Judoka 11
Specific Muscle Strengthening 14
Should We Put Away Our Weights? 16
Building Abdominal Muscles for Judo 21
Developing Core Strength 26
Judo-Specific Core-Strengthening Workouts 31
Increasing Your Strength 36
Alternating Your Training 42
Proprioceptive Bench Press 47
Tailored Squats 50
Pulling Strength 59
Improving Kumikata 67
The Final 15 Minutes 73
Using Resistance Bands 77
Specific Endurance 84
Running-Specific Training 86
Training On Cardio Machines 90
Tread(Mill) Lightly 94
Step Training 98
Focused and Integrated Physical Training 104
Power Endurance Circuit 106
MAP circuit 110
Making Your Body's PH Buffer Work for You 112
Lactic Circuit 118
Strength and Endurance: A Winning Combination 125
Battle Ropes 131
Uchi-Komi: The Ultimate Weapon? 135
Using Judo to Train for Judo 138
Uchi-Komi and Rhythm: A Winning Blend? 143
Specific Athletes 146
What to Work on, and When, With Young Judokas 148
Training Seniors 152
Endurance in Female Judo Athletes 158
Weight Categories: Lightweights 163
Weight Categories: Heavyweights 166
Planning 170
Testing the Judoka 172
Overtraining 180
Recovery Cycle During Vacation 184
Returning to Training 191
Is Training at Altitude Worthwhile? 196
The Tapering Cycle 200
Recovery and Prevention 208
Warm-Up Coals and Principles 210
How Do You Plan Your Warm-Up? 213
Warming Up During Competitions 218
Stretching 220
Optimizing Your Recovery 232
Adductors: Avoid Those Splits! 240
Preventing Knee Injury 246
Preparing for Loss of Balance 251
Stability and Instability 255
Specific Ways to Use an Exercise Ball 261
References 267
About the Author 269