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

Sometimes it is impossible to fit enough Judo sessions every week. But this does not mean you should accept this and not train your Judo at home. All you need is some space (can be in your backyard, indoor in a room or at gym), some sort of an elastic thick rope (an abseiling rope is very good for this purpose) or inner tube of a bicycle’s wheel, and a pole. My preference is for an abseiling rope as it allows you to perform a larger range of movements at different speed and different resistance. The rope should be around 2.5-3 meters long.

To perform simple Uchikomi, follow these steps:

• Fold the rope in half and tie the rope from the middle around the pole at shoulder height in a way that both ends of the rope are free and grab each end with your hands.
• Step back to tense the rope to your desired resistance.
• Start performing your Uchikomi, slowly at first, as you will need to get used to it at first.
• Try to do 10 repetitions right and then 10 repetitions to the left without letting go of the rope and keeping the tension. This will increase your strength in your grip.
• Once you are used to the movement, you can increase the speed and resistance

Please note that when exercising with a rope you will predominantly perform Tai Sabaki movements, i.e. Seoinage, Sode Tsuri Komi Goshi, Tai Otoshi, Se Otoshi, and such. You are able to perform Osoto Gari and Uchimata by grabbing the pole and emulating the movement.

Once you’re done with your Uchikomi, perform some pulling exercises such as:

• Bend you knees slightly and bend at your hips as if you are about to pull a barbell with weights from the ground, but hold the ends of the rope tensed and start rowing with straight arms towards your gluteus. Perform 20 repetitions or until you can’t perform anymore X 3 sets.
• From the same position as above hold both hands near your left knee and move your hands quickly to the other side, near your right knee (imagine you are skiing)
• Stand with your back to the pole, each end of the rope from either side of you, holding your hands bent near your armpits and push your hands forward, as if you are performing a bench press. To increase resistance, step away from the pole.

One last note about gripping the rope. Try not to wrap the rope around your hands but just holding the end in your fist. This will best emulate your grip of a Judogi and make your grip stronger.

In the next part, I will focus on the free exercises you can perform at home without the rope.

In order to improve ones skills in performing a technique, it is not sufficient to perform static Uchikomi, as this doesn’t simulate real competition situation. Assuming the Judo player is not a novice, static Uchikomi is used for improvement in speed. It can also be used to improve the strength and precision of Tori (the performer) by increasing the level of Uke’s resistance and if necessary, anchoring Uke to the mat by holding him/her from the belt.

A few examples of static Uchikomi:
- Sets of 10 normal repetitions
- Sets of 5 fast repetitions
- Sets of 10 fast repetitions, alternating every 1 rep
- Sets of 20 repetitions with 2 Ukes (1 at each side of the mat, 8m-10m away from another), running fast between them and performing a technique on each

Dynamic Uchikomi can consist of different movements, directions, resistance, postures, grips, and any situation that might arise in a competition. Tori and Uke take a grip according to the goal of the exercise, and while Tori generates the movement, Uke provides some real reactions to force Tori to polish his technique.

Uchikomi is an important part of a Judo training session and it’s duration changes according to the fitness requirements along the year. Each session that includes Uchikomi, should include static Uchikomi and dynamic Uchikomi in different formats before commencing Randori.

A warm up consists of general light to moderate exercises to raise the heart rate gradually and break sweat, and more dedicated Judo warm up exercises. The Judo warm up exercises should come after you have started sweating and you are generally warmed up.
The general warm up should include jogging, skipping, sprinting, back, hips, and knees rotation movements, shoulders revolutions, long and short distance leaps, duck walk, one leg hopes, and more.
The Judo warm up can include head roles, backwards roles, cartwheels, Judo roles (Zenpo Ukemi), and Uchikomi (repeatedly performing a technique with a partner).

The main session can be divided into several smaller stages. One would be to practice a technique, where the coach performs the technique and the players repeat. Another one can be performing some dedicated Judo practice to improve an element, such as Judo speed, accuracy, strength, endurance, and more.
The most important part of the main stage is the Randori part, where the Judokas are attacking and defending against different opponents. The Randori is the only way to improve one’s Judo skills.
Another part of the main session would be the endurance/fitness part, where the Judo players perform high intensity exercises to increase their fitness and endurance.

The last part, the cool down, includes some light exercise (such as soft throws and roles) and stretches.

Here’s an example for a Judo training session:
Warm up
5-6 minutes – Jogging around the mat
10-12 minutes – skipping, sprinting, rotation movements, leaps, etc.
15 minutes – Uchikomi

Total: 30-33 minutes

Main session
10-15 minutes – Practicing a technique or 2
10-15 minutes – Dedicated situations
25-45 minutes – Randori
5-10 minutes – Endurance/fitness

Total: 50-85 minutes

Cool down
5-8 minutes – Stretches

Overall: 85 – 126 minutes

1-6 repetitions per set:
This is the range suitable for improving maximum power, where the improving the muscle’s ability to overcome maximum weight or resistance.

6-20 repetitions per set:
This is the range suitable for thickening the muscle and growing its mass, which is also called hypertrophy. Hypertrophy training is the most common and needed training amongst amateurs trainee (not amongst sportspeople).

20-30 repetitions per set:
This is the range suitable for improving the muscle’s endurance, i.e. improving the muscle’s ability to cope with certain weight and resistance over time. Improving endurance is done when the muscle is working with weight or resistance which is not maximal.

30-40 repetitions and more per set:
At this range we approach the verge of the aerobic exercise, i.e. from a muscular exercise that does not put emphasis on strengthening the cardio-vascular system (anaerobic exercise), we’re moving to exercise that significantly involves the cardio-vascular system (aerobic exercise).

But this is still not so clear. For example, if we’re working in the range for improving the muscle’s endurance (20-30 repetitions), we’re also working on developing the muscle (hypertrophy) and we’ll improve to some extent the muscle’s maximum power, but the main component to improve will be the muscle’s endurance.
In the same way, in a max power training (1-6 repetitions), we’ll develop to some extent the muscle (hypertrophy) and the muscle’s endurance, but the major component for improvement would be the maximum power.

There is an importance to the number of repetitions we do. When doing 7 repetitions, for example, we’re sliding to the muscle development range (hypertrophy), but we remain close to the max power range (1-6 rep), and therefore improving power is the major component to improve in this training.

From the above discussion rises the question: what is the recommended range of repetitions for the average trainee? Each one has different ability and different goals when developing their fitness. If you want to develop the muscle, it is recommended to work in the mid-ranges and not to be drawn to the extremes, i.e. to work in the range of 8-15 repetitions per set.

When training, it is also recommended to variate the number repetitions. Varying is some sort of stimulation which will cause a better development of the muscle. Professional sportspeople that exercise to develop their muscles to assist while performing their sport, for example, would vary between max power (1-6 rep) and muscle endurance (20-30 rep). Each type of sport will focus on different types of weight training. For example, weight lifters will focus on max power (1-6 rep), while mid-range sprinter (400m-800m) will focus on the muscle endurance (20-30 rep).

Many trainees wish to look “good”, i.e. ripped, lean, and toned. While choosing the right form of exercise and number of repetitions, it is also important to have the right diet while training. While training, if you eat properly, the muscle will develop itself whether you do 8 repetitions per set or 15 repetitions per set. The difference would be the extra element accompanying the muscle development (i.e., max power, or muscle endurance).
Once the muscle’s mass grows and the percentage of body fat decreases, you will get the “good” look of ripped, lean, and toned.

Please note: it is recommended you consult a fitness professional for a suitable weight plan and a dietitian for a balanced diet to assist in achieving your goals.