Santa Fe Springs Boot Camp Is Helping Athletes Cut Weight For Judo Tournament

Olympic Judo London 2012 (23 of 98)
Judo was traditionally created as a cultural wrestling sport in Japan in the 1880’s. The meaning of the word Judo means “suppleness living” which is based on a story philosophy of a tree branch that bends under the weight of pressure, but it does not break. A Japanese physician and exercise enthusiast, Dr. Jigoro Kano (1860 to 1938) created the Judo rules, code of conduct, principles and introduced it to school age children. Dr. Kano applied the philosophy of adding moral education, physical, and intellectual principles to this sport without the intended harsh punching and kicking associated with jujitsu. However, Judo bouts are not meant to be gentle in nature, but are physically demanding.

Judo was first introduced into the Summer Olympic Games in 1964 in Tokyo, Japan with only men participating until women were accepted in 1988. People who perform Judo are known as a“Judoka.” A Judoka outfit consists of a loose fitting uniform called a “judogi,” which are pants, a jacket, and a belt. Judo contests and tournaments are held around the world, throughout each year.

If you are an elite Judoka participant or a beginner participant, but you still need to cut weight fast before your Judo Tournament, look to the Santa Fe Springs fitness boot camp known as Camp Xcel. Strength training for Judo is a great way to improve performance and to loose a few extra pounds. Performing Judo naturally requires trained athletic components, just like any other contest sport.

Judo players need to include full body exercises to fulfill their strong core muscles and cardio, including pulling strength, grip strength, power, and above all explosiveness at the right time. Rotation exercise is needed as well as fundamental exercises that strengthen all levels of judo players. As part of the Santa Fe Springs boot camp workouts, the trainers incorporate strength training exercises and cardio exercises.

Judo exercises to help you cut weight fast should include rotational core strength due to the throws that feature a rotational element. The grip strength is needed so that participants can hold and throw their opponents. Upper back and biceps strength is also needed, along with a strong neck for the offensive and defensive maneuvers. Santa Fe Springs boot camp workout sessions help you to develop whole body muscular endurance in anaerobic fitness components that are needed in Judo.

The Santa Fe Springs boot camp workout is based on the principle of multi-tasking for the muscles, but without machines. The staff can help you burn off the weight, plus they work with you to keep it off. Their effective tool of the trade are:

  • dumbbells
  • kettlebells
  • stability balls
  • medicine balls
  • resistance bands
  • suspension trainers

Camp Xcel Santa Fe Springs principles also seem to coincide with Judo’s natural principles. The Camp promotes overall conditioning, improves muscual strength and tone, as well as promotes significant calorie burn, all within the principle of using your own body weight to achieve success. For only sixty minutes a day, perhaps just two times a week, you can blend the best in cardio, resistance training and core training quickly and efficiently. The Santa Fe Springs Camp also includes light running, obstacle courses, hiking, crawling, and lunges to trim, firm, and strengthen the body and the mind.

Many dojos provide their Judogi participants exercises similar to those offered at the Camp Xcel Sante Fe Springs to enhance agility, explosive and strength exercises which is what a Judo player needs. The basic Judo exercises should include:

  • dummy throws
  • bear crawls
  • rope climbing
  • handstands
  • squat jumps
  • hopping/bounding
  • rolls
  • ucikomi rubbers
  • wheelbarrow and other exercise sprints, jumps, and flips

There are currently seven weight competitive divisions for men and women that can be modified depending on the age of the players and the type of tournament being played. For men, the weight categories from lowest to the highest is generally around 130 lbs up to and over 220 lbs. For women, the weight categories range from 106 lbs up to and over 170 lbs. The Asian Journal of Sports Medicine for Judo, researched and discovered that the higher a competitors fat percentage is, the lower their performance in activities are, causing a negative correlation to each of their movements.

Here is a great meal plan video you can follow to along with attending boot camp.

Camp Xcel
14515 Valley View Avenue, Suite K
Santa Fe Springs, CA 90670
(562) 445-9648

How Weight Lifting Can Help You Train in Judo

exercises to focus on for Judo

If you are new to the art of judo, one of the first techniques she or he learns in judo is ukemi, which are commonly known as break falls. This maneuver does not require any particular muscles, but the falling and rolling involved helps to strengthen your core as well as build confidence. As such, the first area of strength to focus on is grip strength.

Grip strength is found in your upper extremities. Namely, your hands, forearms, and wrists. Many female athletes encounter challenges in this area.

What kind of exercises can you do at your fitness center to build grip strength?

The specific exercises you need to work on are pull-ups, hand grips, and the rope climb. These prove invaluable to building your grip strength and improving your overall performance and/or conditioning.

Another important element to judo involves the ability to lift and “throw” a person. It requires significant leg strength to lift someone, particularly in relation to the thigh muscles. Moreover, leg strength and power are essential in reaping throws (e.g. osoto-gari), balance, and building speed.

Balance is achieved, in large part, via the small muscles and tendons in the feet, ankles, and toes. While regular judo training and conditioning will help to develop these areas over time, additional exercises on a bongo board could also be very beneficial.

As you become more adept at judo and learn more advanced maneuvers, it will become apparent how proper strengthening of the lower leg and calf muscles is imperative. This aspect is a critical component in many throws and more advanced techniques. Strengthening exercises, such as sprints, running stairs, toe lifts, and plyometric jumps, can help to develop the required leg power required for these maneuvers.

As in any form of martial arts or sporting activities, the strengthening of your core muscles is a must. These activities require significant amounts of twisting and/or turning components, all of which require strong core strength in your obliques, back, abdominals, and glutes. Moreover, toned abdominal and back muscles also prevent further risk of injury, opponents from bending you over or backward, while allowing you to execute counters maneuvers(e.g. ushiro-goshi) and block attacks from your opponents. The pulling and lifting component of a throw should come from the trunk and legs, but it does not hurt to have strong arms as well.

Another area that benefits from weight lifting and strength training in relation to your fitness for judo is arm strength. While the torque involved in the lifting and pulling component of a throw should originate from the torso and legs via proper body mechanics, it can only benefit you to have strong arms as well.

Such conditioning will only further enhance your overall body conditioning and performance. Arm strength is essential for holds, blocks, and counter maneuvers. Strength building exercises, such as curls, free weights, lateral pulls, and resistance bands, can be very beneficial to athletes training in judo no matter what their level or conditioning.

Weight lifting and conditioning are essential elements to any form of fitness training. This is especially true when beginning or continuing any martial arts training, such as judo. The physical benefits and discipline involved in such training can give you a whole new perspective on life and health.

Don’t have a gym membership? Don’t worry, check out this home training you can do to help your Judo technique.