Training and Conditioning for Judo

by Aurelien Broussal-Derval

Overview

Long one of the world’s most popular sports, judo is also one of the most physically demanding. Success requires hard work, dedication, support, and a no-nonsense, comprehensive training program—one specific to the sport as well as the individual attributes of the athletes who compete in it. Enter Training and Conditioning for Judo.

A blend of science and tradition, Training and Conditioning for Judo delivers comprehensive, yet practical, programming for serious judokas and their senseis, instructors, and trainers. This integrated approach merges strength, speed, agility, and endurance training with judo-specific drills and activities, ensuring total preparation for combat, competition, and all-around excellence.

With diverse programming options that will help you avoid performance plateaus, you’ll discover training methodologies to incorporate into daily workouts:

• Muscle strengthening exercises for balance control, increased power, and improved kumikata, as well as to create a stronger, protective “armor” for the body
• Endurance training through running, cardio equipment, step, power and lactic circuits, and uchi-komi to improve aerobic and anaerobic conditioning
• Planning strategies to combine technical, tactical, and physical training while considering recovery cycles and tapering to time peak performance with competitions
• Recovery and prevention protocols such as warm-ups and stretching to keep the body resilient and to avoid injury

You’ll use body weight, machines, medicine balls, stability balls, ropes, bands, and straps to keep training options fresh. Whether you’re a young or senior judoka, male or female, lightweight or heavyweight, you will develop the physical abilities needed to take down your opponent with force and confidence.

With a black belt in both judo and Brazilian jujitsu and experience that includes training the British and Russian Olympic judo teams, Aurélien Broussal-Derval is uniquely qualified to help judokas—from beginners to competitive black belts—develop the balance, coordination, and power needed for success on the mat.

Product Details

ISBN-13:	9781492597940
Publisher:	Human Kinetics Publishers
Publication date:	04/20/2020
Edition description:	First Edition
Pages:	272
Sales rank:	310,318
Product dimensions:	7.60(w) x 9.90(h) x 0.70(d)
Age Range:	18 Years

About the Author

Aurélien Broussal-Derval holds master’s degrees in strength and conditioning, sport and rehabilitation, and performance engineering. He also has a degree in sport sciences from the National Institute of Sport and Physical Education (INSEP) in Paris, France, and is a black belt in judo and Brazilian jujitsu.

He is the author of The Modern Art of High Intensity Training, The Modern Art and Science of Mobility, and French best sellers Modern Physique Training, Proprioception, and Field Tests: Protocols for Measuring Sport Performance. Highlights of Broussal-Derval’s career as a strength and conditioning coach include his training of Olympic medalists, professional athletes, the French Olympic weightlifting team, the French boxing teams, and the British and Russian judo teams. He is the technical director to one of the world’s premier martial arts studios, the prestigious Cercle Tissier in Vincennes. He is also the head of French Weightlifting Coaches Development. Broussal-Derval lives in Paris.

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

Editorial Reviews

“Whether you’re training for judo, mixed martial arts, or wrestling, the diverse programming options in Training and Conditioning for Judo will help you meet the constantly changing demands of your physical, mental, and technical training.”
—Colton Brown, U.S. Judo Athlete and Olympian
 
“Aurélien’s strength and conditioning methodology was so specific that it helped me transfer my power from the gym to the mat.”
—Gemma Gibbons, Silver Medal Winner at the 2012 Olympics

“Training and Conditioning for Judo goes beyond training and straight to the heart of winning. It will train, prepare, and inspire you to excel. Truly a must-have.”
—Alex Turner, U.S. Judo Athlete and Olympian

“As a player, and even more as a coach, I have been chasing innovation for Scottish judo all around the globe. What I found in Aurel's methodology is a deep understanding of judo and conditioning, creating a unique and specific vision of physical training for combats sports.”
—Euan Burton, Great Britain Olympian at the 2008 and 2012 Olympics, and JudoScotland Development Coach

“The depth of judoka-specific training in Training and Conditioning for Judo combine with full-color photo sequences and Aurélien Broussal-Derval’s practical advice to make this book the perfect training resource for lightweights or heavyweights at any level.”
—Adonis Diaz, U.S. Judo Athlete and Olympian

“Judo conditioning is like no other. If you want to transfer strength from the gym to the mat, you need a very specific method. I experienced Aurel’s techniques on my way to the Olympics. He shares it all in his amazing book Training and Conditioning for Judo.”
—Colin Oates, Silver Medal Winner at the 2016 European Championship, Great Britain Olympian at the 2012 Olympics, and Bronze Medal Winner at the 2011 European Championship

From the Publisher