disclaimer - university of judo...2012/10/10  · overhand grip (slightly wider than shoulder...

16
www.workoutsforjudo.com

Upload: others

Post on 07-Aug-2020

3 views

Category:

Documents


0 download

TRANSCRIPT

Page 1: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Page 2: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Disclaimer

The exercises and information contained within this book may be too difficult or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein.

TERMS AND CONDITIONS

1. I am aware that Beyond Grappling Fitness & Conditioning and its member Matthew D’Aquino, is not a medical doctor and does not qualify to determine a participant’s physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual.

WAIVER AND RELEASE OF LIABILITY:

(Read carefully before performing any exercises in this manual) I understand and acknowledge that there are risks involved in participating in any exercise program and/or any exercises contained within this manual. In consideration for being allowed to utilize the information within this manual, I agree that I will assume the risk and full responsibility for determining the need for medical clearance from a physician and obtaining such clearance, the safety and/or efficacy of any exercise program recommended to me, and any and all injuries, losses, or damages, which might occur to me and/or to my family while utilizing the information in this manual and to the maximum extent allowed by law I agree to waive and release any and all claims, suits, or related causes of action against Beyond Grappling Fitness & Conditioning, Matthew D’Aquino or their employees, or affiliates for injury, loss, death, costs or other damages to me, my family or assigns, while utilizing all information or partaking in the exercises contained within this manual. I further agree to release, indemnify and Beyond Grappling Fitness & Conditioning from any liability whatsoever for future claims presented by my children for any injuries, losses or damages.

Page 3: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Copyright

Matt D’Aquino’s 10 Essential exercises for Judokas

A Matt D’Aquino Book/Manual 2010

All rights reserved. Copyright © December 1st 2010 by Matthew D’Aquino No part of this book may be reproduced or transmitted in any form or by any means, mechanical or electronic, including recording, photocopying, or by any information storage and retrieval system, without permission in writing from the publisher.

Email: [email protected]

Websites: www.workoutsforjudo.com

Page 4: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Table of Contents

Elastic band open shuts Page 1

Skipping Page 2

Deadlifts Page 3

Gi Chin ups Page 5

Rowing machine Page 6

Thrusters Page 7

Russian twists Page 9

Battle ropes Page 10

Rope climb Page 11

Squats Page 12

References Page 13

Coming soon... Page 14

Notes Page 16

Page 5: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Elastic Band open/shuts

Exercise Description:

Wrapping an elastic band around your fingers, begin to open and shut your

fingers for desired number of repetitions.

Benefits:

Judokas are constantly clenching the gi and therefore utilizing the flexor

muscles in the forearm a great deal more than the ones used to open the fist.

Elastic bands open/shuts will strengthen the opening muscles and tendons

thus creating a balance between the two muscles.

Tips:

Start with 1 elastic band and build up

You can also perform this exercise by exercising each finger individually,

eg index finger and thumb only.

1

3

2

Page 6: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Skipping

Exercise Description:

Begin skipping. Skip from foot to foot rather than both feet at once.

Benefits:

Upper and lower body co-ordination

Ankle stability

Lower body speed

Tips:

Make sure you get a rope that is the right size. A rope too long or too

small makes skipping quite difficult.

Skip by only rotating your wrists, not using your whole arm to swing the

rope.

Always be on the balls of your feet, never on your heels.

Skip on a soft surface to reduce the impact on knee joints.

1

Page 7: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Deadlifts

Exercise description

Squat down, keep your head up and back straight. Grasp the bar with an

overhand grip (slightly wider than shoulder width). Drive with your legs and lift

the bar from the floor. Once the bar is clear of your knees, drive your hips

forward and squeeze your shoulder blades together to finish the lift. Lower the

bar and repeat.

Benefits:

Upper back strength

Upper body strength

Lower back strength

Grip strength

Co-ordination

1 2

3 1

2 3

Page 8: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Deadlifts cont...

Tips:

Deadlifts are an advanced exercise and can be harmful, especially to

your back, if performed incorrectly.

If you have previously never performed deadlifts ask a qualified fitness

trainer to assist you in your technique.

It is important to keep your back flat and straight throughout the entire

lift. Current studies suggest that “rounding your back in the deadlifts is

likely the worst thing you can do in all of your lifting” (Keogh 2005).

Do not lift more weight than you can handle. Do not sacrifice technique

in order to lift a heavier load.

Page 9: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Gi Chin ups

Exercise Description:

Using a gi looped over a chin up bar, grasp both lapels and begin performing

chin-ups.

A more difficult version is to grasp the sleeves as well.

Benefits:

Judo specific grip strength exercise

Tips:

If you don’t have a gi use a towel

1 2

Page 10: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Rowing Machine

Exercise description

Sit on the rower and place your feet into the foot straps. Make sure that the

strap fits across the knuckles of your toes. Grab onto the handle keeping your

hands shoulder width apart. Start rowing by keeping your back straight, bend

forward at the waist, extend your arms and slide the seat as close to your heels

as possible. Keeping your abdominal muscles tight, begin extending your legs.

When your legs are nearly fully extended, begin to lean backwards (keeping

back straight), and pull the handle to your lower chest.

Now do every step in reverse.

Whilst letting the handle come away from your chest, start leaning forward at

the waist. When the handle has cleared the knees, begin bending the knees,

sliding your seat towards your heels, back to the starting position. Your knees

should finish in between your arms.

Tips:

Your back must be straight throughout the entire movement.

If you are rowing on a Concept 2 put the fan between 6 - 10 resistance.

Don’t grip the handle too tight.

1 2

3 4

Page 11: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Thrusters

Exercise description

Hold a weight (barbell, MB, or KB) at chest height. Squat down to a full squat;

explode upwards performing a push press before returning the weight to the

starting position.

Benefits:

Lower body power

Upper body power

Core strength

Balance

1

3

5

2

4

6

Page 12: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Thrusters cont...

Tips:

Keep your core muscles tight throughout the exercise.

If you have previously never performed thrusters ask a qualified fitness

trainer to assist you in your technique.

Do not lose your balance backwards.

When squatting, your elbows should go in between your knees. To do

this, have your knees pointing slightly outwards. If not, your elbows may

jam into your knee resulting in a potential wrist injury.

Do not sacrifice technique in order to lift a heavier weight.

Page 13: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Russian twists

Exercise Description.

Holding a weight/medicine ball in your hands, sit on the floor. Lift your feet

approximately 20cms off the floor, and slowly rotate the weight from one side

of your body to the other.

Benefits:

Rotational abdominal strength

Core strength

Tips

Use a medicine ball, kettle bell or weight plate.

If having your feet off the floor is too hard start your feet on the floor.

Concentrate on using your abdominals, not your arms, when performing

this exercise.

Don’t let the medicine ball touch the ground, but try to get as close as

possible.

1 2

3 4

Page 14: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Battle ropes

Exercise Description:

Using a 10-20 metre rope looped around a pole, start making big or small

waves. You can perform this exercise sitting down or standing up. Continue for

desired time or repetition limit.

Benefits:

Judo specific shoulder and forearm exercise

Tips:

I like doing Tabata intervals (eg 20 seconds on 10 seconds off for 8 sets)

Page 15: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Rope Climbs

Exercise Description:

Climb the rope for desired number of time or repetitions.

Benefits:

Grip strength

Core strength

Back strength

Judo specific

Tips:

If you are just starting out, use your legs to assist you in climbing the

rope

For advanced climbers, perform the exercise without using your legs

Advanced climbers be sure to start and finish in the seated position

Use a weight vest for extra resistance

Stimulate your core more by climbing using the L-Sit

Make sure you don’t fall.

1 2 3

Page 16: Disclaimer - University Of Judo...2012/10/10  · overhand grip (slightly wider than shoulder width). Drive with your legs and lift the bar from the floor. Once the bar is clear of

www.workoutsforjudo.com

Squats

Exercise Description:

Stand with feet hip distance apart with your toes, knees and hips in a straight

line. Contract your abdominal muscles and start lowering your body as if you

are sitting down on a chair. Keep going until your knees are at a 90 degree

angle. Pushing through your heels, push your legs back to the starting position.

Repeat for desired number of repetitions.

Benefits:

Core strength and stability

Leg strength

Great for Seoi Nage and techniques where you must squat

Tips:

At the top of the movement don’t completely straighten your legs and

lock them out. Always keep a slight bend in the knees.

If you have knee or ankle injuries then get a professional fitness trainer to supervise your technique

1 2

3