This is the Judo blog of Lance Wicks. In this blog I cover mainly Judo and related topics. My Personal blog is over at where I cover more geeky topics. Please do leave comments on what you read or use the Contact Me form to send me an email with your thoughts and ideas.

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Base Training for Judo. 

In this post I would like to discuss Base Training for Judo, by which I mean the basic training you need to do to develop a base upon which you can build. In running base training is typically the long slow runs to develop ones aerobic capacity and lactate threshold.

But what is the Judo equivalent? What do Judo athletes do for the equivalent stage? In this post I want to explore that and a principle I plan to apply/experiment with over the Christmas period whilst Judo clubs are shut.

Obviously, Judo athletes do what everyone does. And by this mean running and weights, low intensity, long duration sessions. But... training should be sport specific shouldn't it?

So... what can we do as Judo athletes and coaches?
Here is the idea I have been considering, Nage Komi sessions (yeah I know not real radical, but stay with me).

Let me explain, in previous posts I have mentioned the lack of metrics in Judo training. When I run, I count my miles (over 200 miles since February!!) but when I go to Judo what should I be counting? Uchi Komi, Ippons, what?

Here is my proposal: Organise a long, easy, Nage Komi session.
Now I am talking about a session that is JUST throw outs and probably 60-90 minutes in duration. To monitor the intensity I propose/suggest wearing a heart rate monitor and keeping your heart rate in "Zone 2" (60%-70%) (Calculator). Now, you'll be keeping your heart rate low and throwing into a crash mat. To keep your heart rate down, you'll need to take it pretty easy.

I am suggesting throw outs, not Uchi Komi, there are two key ideas behind this.
Firstly, borrowing from running here the idea of running efficiency. In running the more miles you do, the more effecient your running technique/style becomes. Long runs develop an effecient way of running. My idea here is that the same applies in Judo, the more you throw, the more efficient the throw (should) become.

The second idea is that in Judo (at least based on my observations of my own and others training here in the UK) we do very little throwing compared to "other" things. There is gripping, uchi komi, breakfalls, posing, groundwork, etc etc etc. Which is odd given that throwing is what we all want to do... I think?

Now runners by comparison run, alot. Swimmers swim, alot. Cyclist ride, alot.
Judo athletes should do Judo, alot! Judo athletes should THROW alot!

My Application:

As Christmas and New Years are upon me, the Judo clubs are closing, so I/we need to adjust my training to address this. I am planning a cycle of "Base Training" (you'd never have guessed), so here is what I HOPE to do.

1) Run more
2) Have long Nage Komi sessions.

Stay tuned and I'll let you all know how I get on and what works for me and what does not. I would really appreciate you views also.

Finally, let me just say, this post is all personal opinion and based on my ideas not scientific research. Maybe there is research to support my ideas, I shall probably have a search through the journals and see what I can see. Let me know what you have seen.


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