Rotational Core Strengthening Exercises Your core muscles involve not only your abdominal muscles, but also your lower back, pelvic floor and hip muscles. Your core strength needs to be included in your weekly strength and conditioning program because your core muscles are used in nearly every single aspect of Judo. Training your core is usually associated with sit ups, crunches and the plank but in order to more specific for Judo you must include only exercises that 'rotate' the trunk of the body. Whenever you attempt to throw your opponent you are never performing a movement like a crunch, you are rotating your opponent around. Therefore your core training should involve exercises that I like to call 'rotational core."
Rotational core exercises are important for Judo but so is upper body strength. Therefore you if can include rotational core and the upper body you are in for a winner when it comes to training your core for Judo.
Exercises that include your upper body and rotational core include:
Wood-choppers:
Starting with the medicine ball at your right hip bring the ball up past your head in a 'wood-chopper' motion.
Wood-chopper Tips:
- Keep your arms slightly bent through the entire movement
- This is a great exercise to warm up your arms and shoulders
- I recommend using a ball 4-6kg.
Hanging leg raises:
- Hang from a chin up bar
- You can either have your hands facing away or towards you
- Contract your abdominals and raise your straight legs up as high as you can
- Lower and repeat
- Inhale when lowering and exhale when lifting your knees
Hanging Leg raise tips:
- If you contract you abdominals before you raise your knees it will assist you in not swinging
- If you cannot hang off the bar your fitness facility may have a harness that allows you to rest on your elbows
- You may also use a roman chair to perform this exercise
- If you have had shoulder injuries I suggest you replace this exercise
Cable Twists:
- Clasp a handle with outstretched arms
- Keep a slight bend in your elbows
- Using your core muscles rotate from the right to the left
- Once you reach your limit in terms of rotation, slowly return to the starting position
- Repeat
Cable twist tips:
- Really try to use your core muscles opposed to your arms
- Don't use too much weight as this may force you to use your arms opposed to core
- You may also use a Theraband to perform this exercise
Barbell rotations:
- Place a barbell in a corner with a heavy dumbbell on top of it
- Hold the barbell at the end
- With arms slightly bent rotate your body to the left
- Be sure to turn your feet and hips as well
- Contract your abdominals and turn to the opposite side
- Repeat for desired number of reps
Barbell rotation tips:
- Concentrate on using your abdominals, not your arms, when performing this exercise.
- This exercise is rather hard and due to the fact that a barbell is already 20 kilograms you should not have to add much more weight
Push up twists:
- Assume a pushup position
- Bring your shoulder blades together
- Contact your abdominals as you slowly begin to raise one hand above your head
- Maintain balance
- Look at where your hand is travelling as you slowly reach the top of the movement
- Return the hand to the starting position and repeat on the opposite side
Push up twist tips:
- Go slow - this exercise is a slow and control exercise.
- For added difficulty you may place your supporting hand on an unstable surface such as a Dura disc or pillow
Remember in order to train your core for Judo you must be using 'rotational core' movements besides a crunch or traditional leg raise.
Author: Matt D'Aquino
http://www.workoutsforjudo.com
Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games. To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com
Showing posts with label Sports Fitness. Show all posts
Showing posts with label Sports Fitness. Show all posts
Solo Judo Techniques Do at Home
Solo Judo Techniques Do at Home There are times when you are just too busy and you cannot get to Judo practice. There are plenty of solo exercises you can do at home that can improve you Judo training. These exercises include:
Mental Imagery of Uchikomi:
You may be on the bus or on the couch but there is always time to do Judo with mental imagery. Simply close your eyes and practice a few Judo techniques in your mind. Try to picture yourself entering for a throw and throwing someone. Attempt to feel your whole body moving into position while you are sitting down.
Once you are in the feel of mental imagery Uchikomi begin adding in some combinations or speed Uchikomi into the mix. This will really help you not only you getting in tune with your body but also gets you to think about each and every aspect of a throw. When I had my knee reconstruction back in 2007 I had 11 months off Judo completely. Every night in bed I would do 200 Uchikomi of Ippon Seoi Nage. Then when I came back onto the mat it was like I had never left. Id didn't lose the feel of Judo at all.
Shadow Uchikomi:
If you have enough space in the lounge room or garage then move around and attack as if you had a partner with you. Concentrate on keeping your knees bent and back straight. Try to 'feel' your throws opposed to just doing them for the sake of it. Shadow Uchikomi is great because it gets you thinking and moving like a Judo player. I highly recommend my students do shadow Uchikomi as a warm up because they can never have an excuse for not having a partner. If you are good at shadow Uchikomi you sometimes don't need a partner.
Ashiwaza
If you don't have enough room to do some shadow Uchikomi then walk up and down the hallway attacking with Ashiwaza techniques such as De Ashi Barai, Okuri Ashi Harai, Harai Tsuri Komi Ashi, Ouchi gari and Ko uchi gari. Make sure when you are practicing these techniques that you are using your upper body simultaneously with your feet.
Hip escapes
Many Judoka neglect the Ne Waza aspect of training at home. There is plenty of mobility and agility exercises and drills you can do at home that will greatly increase your awareness on the ground. Practicing hip escapes over and over again will not only strengthen the legs but also make you an extremely hard person to pin. The hallway is the perfect length to practice hip escapes and the small width of the hallway will really sharpen your technique.
Gymnastics
Basic gymnastic drills will always benefit a Judoka. Forward and backward rolls, cartwheels, hand-stands and basic gymnastic movements assist in keeping you supple as well as increase your spatial awareness. If you don't have enough room in your house then head out to the local park or tennis court and do some basic movements.
Here are just a few ideas of things you can do by yourself that will improve your Judo. Now you will never have an excuse about why you haven't done Judo in a while.
Author: Matt D'Aquino
http://www.workoutsforjudo.com
Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games. To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com
Mental Imagery of Uchikomi:
You may be on the bus or on the couch but there is always time to do Judo with mental imagery. Simply close your eyes and practice a few Judo techniques in your mind. Try to picture yourself entering for a throw and throwing someone. Attempt to feel your whole body moving into position while you are sitting down.
Once you are in the feel of mental imagery Uchikomi begin adding in some combinations or speed Uchikomi into the mix. This will really help you not only you getting in tune with your body but also gets you to think about each and every aspect of a throw. When I had my knee reconstruction back in 2007 I had 11 months off Judo completely. Every night in bed I would do 200 Uchikomi of Ippon Seoi Nage. Then when I came back onto the mat it was like I had never left. Id didn't lose the feel of Judo at all.
Shadow Uchikomi:
If you have enough space in the lounge room or garage then move around and attack as if you had a partner with you. Concentrate on keeping your knees bent and back straight. Try to 'feel' your throws opposed to just doing them for the sake of it. Shadow Uchikomi is great because it gets you thinking and moving like a Judo player. I highly recommend my students do shadow Uchikomi as a warm up because they can never have an excuse for not having a partner. If you are good at shadow Uchikomi you sometimes don't need a partner.
Ashiwaza
If you don't have enough room to do some shadow Uchikomi then walk up and down the hallway attacking with Ashiwaza techniques such as De Ashi Barai, Okuri Ashi Harai, Harai Tsuri Komi Ashi, Ouchi gari and Ko uchi gari. Make sure when you are practicing these techniques that you are using your upper body simultaneously with your feet.
Hip escapes
Many Judoka neglect the Ne Waza aspect of training at home. There is plenty of mobility and agility exercises and drills you can do at home that will greatly increase your awareness on the ground. Practicing hip escapes over and over again will not only strengthen the legs but also make you an extremely hard person to pin. The hallway is the perfect length to practice hip escapes and the small width of the hallway will really sharpen your technique.
Gymnastics
Basic gymnastic drills will always benefit a Judoka. Forward and backward rolls, cartwheels, hand-stands and basic gymnastic movements assist in keeping you supple as well as increase your spatial awareness. If you don't have enough room in your house then head out to the local park or tennis court and do some basic movements.
Here are just a few ideas of things you can do by yourself that will improve your Judo. Now you will never have an excuse about why you haven't done Judo in a while.
Author: Matt D'Aquino
http://www.workoutsforjudo.com
Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games. To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com
Five Places to Surf That Have a Gnarly Waves
Five Places to Surf That Have a Gnarly Waves France On the right day with a good swell coming out of deep channels the beach breaks in France are some of the best in the world. Swells can increase in size very quickly and if your not surf fit you can find yourself frantically duck diving powerful lips ready to send you spiraling towards the ocean floor. On a good day in France you can expect fantastic powerful and hollow waves that will keep you smiling for years to come.
Costa Rica
There are many exceptional surfing spots in South America yet the wild life combined with intensity of the waves in Costa Rica are hard to beat. Be very careful in certain seasons surfing close to river mouths where crocodiles frequently enter the line up. This certainly is a gnarly situation that no amount of surfing training can prepare for. Crocodiles aside, Costa Rica has some exceptional fast breaking waves that hold good size and picks up a lot of swell from many directions. This sometimes makes in interesting when two different swells arrive on one break to challenge every surfing skill that you have.
Australia
Australia is one of the best surfing destinations in the world that produces consistent quality waves. Finding gnarly spots depends on the swell size and location and like Costa Rica comes with a truckload of poisonous and dangerous wild life to steer clear of. If your looking for shallow reefs, rocky points or heavy beach breaks, you will find them all here. Once again, it is a wise move to have your surfing training completed before being humbled by the power of the nice looking Australian waves.
Indonesia
Indonesia is a swell magnet that consists of hundreds of coral reefs and islands producing some of the most consistent, heavy and challenging surf. Getting an adrenaline rush from dropping into waves throughout Indonesia is rite of passage every surfer should at least try to experience. Surfing fitness and surf training is important as swells, currents and shallow reefs and long paddles can test even the strongest of surfers.
Hawaii
Hawaii has always been known as the big wave spot around the world and continues to carry this honor. Anyone wishing to push their limits and find bone crushing waves only has to arrive on the North Shore for the Triple Crown surfing competition and check out the action. Like Indonesia, surfing training and fitness is of paramount importance in Hawaii where many huge waves break over very shallow reefs.
Costa Rica
There are many exceptional surfing spots in South America yet the wild life combined with intensity of the waves in Costa Rica are hard to beat. Be very careful in certain seasons surfing close to river mouths where crocodiles frequently enter the line up. This certainly is a gnarly situation that no amount of surfing training can prepare for. Crocodiles aside, Costa Rica has some exceptional fast breaking waves that hold good size and picks up a lot of swell from many directions. This sometimes makes in interesting when two different swells arrive on one break to challenge every surfing skill that you have.
Australia
Australia is one of the best surfing destinations in the world that produces consistent quality waves. Finding gnarly spots depends on the swell size and location and like Costa Rica comes with a truckload of poisonous and dangerous wild life to steer clear of. If your looking for shallow reefs, rocky points or heavy beach breaks, you will find them all here. Once again, it is a wise move to have your surfing training completed before being humbled by the power of the nice looking Australian waves.
Indonesia
Indonesia is a swell magnet that consists of hundreds of coral reefs and islands producing some of the most consistent, heavy and challenging surf. Getting an adrenaline rush from dropping into waves throughout Indonesia is rite of passage every surfer should at least try to experience. Surfing fitness and surf training is important as swells, currents and shallow reefs and long paddles can test even the strongest of surfers.
Hawaii
Hawaii has always been known as the big wave spot around the world and continues to carry this honor. Anyone wishing to push their limits and find bone crushing waves only has to arrive on the North Shore for the Triple Crown surfing competition and check out the action. Like Indonesia, surfing training and fitness is of paramount importance in Hawaii where many huge waves break over very shallow reefs.
Hayden Rhodes has coached professional and amateur athletes improve their performance through scientific personal training, hormonal testing, nutritional coaching and performance principles.
If you're a professional surfer or just getting started and want to improve as a surfing athlete then please visit http://SurfTrainingSecrets.com
If you're a professional surfer or just getting started and want to improve as a surfing athlete then please visit http://SurfTrainingSecrets.com
From Where To Start In Pigeon Racing
From Where To Start In Pigeon Racing How To Race Pigeons Learning how to race pigeons is very exciting, and very nerve racking at the beginning. I remember the first time I released my pigeon 2 miles from the loft, I was so nervous. I was worried that my pigeon wouldn't make it home, but of course it did. Racing pigeons are actually homing pigeons. They are very special birds. The name represents the fact that they can find their home after being dropped off miles away.
There are many aspects to know while learning how to race pigeons. You will need to know how to train, breed, and feed your pigeons. Also about pigeon lofts and stock selection, those are the main factors. And all of them are really important, so don't think you can learn about a couple of them and think you will be a successful fancier. I would be very shocked if you did.
So if your just starting out, and don't know much about pigeon racing and just are looking for the beginning steps to learn how to race pigeons you may want to learn about stock selection first. I say this because you will want to have a really strong foundation for your pigeons, and you do this from picking really good candidates for breeders. If you don't know what to look for in pigeons to see if they contain the proper qualities, either ask someone you know to help you, or do as much research as you can before hand. This initial step is key.
Of course before you buy pigeons you will need to have a loft for them. But anything for now will do as long as you have perches, nest box, proper traps etc. So it would be good to have a basic understanding of what you need in your loft. But high knowledge of lofts will come later when you have more pigeons.
Learning about different training techniques, distance training will come along with proper feeding mixtures for different seasons. Distance training if very important, you begin by start with small distances of 1-2 miles. Once your pigeons get comfortable with that, move to 5, 10, 20, 30 etc. You must make sure they are comfortable, and making it back to the loft in good time before moving on to a longer distance. Breeding you will definitely want to have knowledge about when you are wanting to breed your pigeons, research this before breeding season happens! It is important because this will be how you breed good qualities in pigeons, and make sure they stay in your loft, while you get rid of not wanted qualities. You can find information for these topics easily using the internet or local bookstore.
Those are the main things you will want to start to research, buy books, etc to learn how to race pigeons. It will take some time of course to get a full understanding of everything, the learning never stops! If you know anyone in your area who is a pigeon fancier, go and talk to them. Learning of experienced fanciers is a fantastic resource to find great advice to you to start out with.
Good luck and never stop trying to learn! Visit http://www.racerpigeonsinfo.com for more incredible information for racing pigeons. This site is filled with bulletproof tactics that can lead you to become a successful pigeon fancier. Learn how to race pigeons now!
So if your just starting out, and don't know much about pigeon racing and just are looking for the beginning steps to learn how to race pigeons you may want to learn about stock selection first. I say this because you will want to have a really strong foundation for your pigeons, and you do this from picking really good candidates for breeders. If you don't know what to look for in pigeons to see if they contain the proper qualities, either ask someone you know to help you, or do as much research as you can before hand. This initial step is key.
Of course before you buy pigeons you will need to have a loft for them. But anything for now will do as long as you have perches, nest box, proper traps etc. So it would be good to have a basic understanding of what you need in your loft. But high knowledge of lofts will come later when you have more pigeons.
Learning about different training techniques, distance training will come along with proper feeding mixtures for different seasons. Distance training if very important, you begin by start with small distances of 1-2 miles. Once your pigeons get comfortable with that, move to 5, 10, 20, 30 etc. You must make sure they are comfortable, and making it back to the loft in good time before moving on to a longer distance. Breeding you will definitely want to have knowledge about when you are wanting to breed your pigeons, research this before breeding season happens! It is important because this will be how you breed good qualities in pigeons, and make sure they stay in your loft, while you get rid of not wanted qualities. You can find information for these topics easily using the internet or local bookstore.
Those are the main things you will want to start to research, buy books, etc to learn how to race pigeons. It will take some time of course to get a full understanding of everything, the learning never stops! If you know anyone in your area who is a pigeon fancier, go and talk to them. Learning of experienced fanciers is a fantastic resource to find great advice to you to start out with.
Good luck and never stop trying to learn! Visit http://www.racerpigeonsinfo.com for more incredible information for racing pigeons. This site is filled with bulletproof tactics that can lead you to become a successful pigeon fancier. Learn how to race pigeons now!
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