Judo Training at home – Part 2

Be Sociable, Share!

This second part will focus on complementing the exercises described in the first part (read about it here) with some free exercises. I use these exercises to focus on other movements, such as sweeps.

After you’ve performed the exercises in described in the previous post, and have done around 150 Uchikomis, you should be quite worm and your arms should be very tired that you won’t be able to hold anything in your hands.

This is a good time to perform some leg sweeps.

Stand with your leg a bit more than shoulder width, holding your arms as if you’re holding a Judogi, and perform Okuriashi-harai sweep with your right leg, while simultaneously lower your right arm as if you are pulling and directing your opponent to the ground. Then quickly move your right leg back, and sweep with your left leg, lowering your left arm down. Perform 50 for each side.
The next exercise, still in the sweeps area, is Tsubame Gaeshi. Perform 25 each side. Don’t forget to use your arms to emulate the throw.
Then perform 25 rotational movement sweeps each side. To do this, imagine you’re holding your opponent and pivoting him in one direction and sweeping him.

This should make you’re leg tired, but unfortunately, it’s not over yet.

The next exercise is Tai-otoshi, performed at high speed across 1.5-2 metres. The way this is done is performing right Tai-otoshi, and from that position, step forward to perform a left Tai-otoshi (all in all, 1-2 steps between the Tai-otoshi sides). Perform this 10 time each side (10 right, 10 left).
Note that it is better to perform both sides, as you eliminate the dizziness effect.

The previous exercise is a preparation to the next exercise where you run from one side to another (8-10 metres**) and performing Seoi-nage or Tai-otoshi at the end of each side of the run. Try to perform a 85%-90% sprint. Perform 3 sets of 10 times (back and forth is 1 repetition).
In between the sets I do sit ups, push ups, burpees, Hindu pushups, and squats. I have also prepared myself a short 2″ bar with a weight of 3-5 Kg on a rope to perform forearms exercises (rotating the bar to lift the weight and lowering it in an opposite movement slowly, and rotating the other way to lift the weight and lower it again slow). To make it even harder, try to hold your arms straight in front of you when you rotate the bar.

I try to keep the resting time to minimum as possible and move to the next exercise.

All these exercises, including the Uchikomi, should take roughly 40 minutes.

Although it is not like a session on the mat with real opponents, it provides you with high intensity, dedicated, specific session to promote speed, fitness, and strength into your Judo.

**If you don’t have 8-10 metres to run between, perform more sets of the short distance Tai-Otoshi

Be Sociable, Share!