Explosive Movements for Judo

To participate in Judo you must have a lot of speed and strength, otherwise known as power. Here are 5 exercises that will build a lot of full body power resulting in you being able to be faster on the mat and have greater strength when turning in for techniques.

Powercleans

Powercleans are a fundamental exercise that will develop power in the legs, hips and back.

You know the feeling when you are four minutes into a fight and you have nothing left but you must use your last bit of energy to explode for a technique but your body is not responding. This is the time when doing countless powercleans in the gym will pay off. Powercleans teach you to explode quickly pulling a weighted bar with you.

To do a powerclean you must have rubber coated Olympic plates and a bar that will allow you to spin underneath it.

- Begin with your feet shoulder width apart and grip the bar just outside.
- Bend your knees and bend at the waist so your shoulders are just over the bar
- Maintain a slight curve in your lower back
- Straighten your arms so they are not bent
- Inhale
- Using your legs begin driving through the floor, lifting the bar off the ground
- exhale
- When the bar passes your knees continue the next part of the movement by thrusting your hips forward and simultaneously contract your trapezius muscles
- As the bar continues to travel upwards start the 'catch' by bending your knees to get under the bar.
- While keeping a grip on the bar rotate underneath and finish with the bar resting on your upper chest with elbows high
- Slowly lower the bar and repeat

Burpees

Everyone who has done any sort of martial arts, boot camps or person training knows what a burpee is. Simply squat down, extend your legs out into a push-up position, perform a push-up, bring your legs back to a squatting position and proceed to explode upwards jumping as high as you can. Perform these as part of a circuit or a warm up at training. Burpees will not only develop tremendous leg power but also get your heart rate through the roof resulting in a higher vo2 max.

Sumo Deadlift high pulls

A killer full body exercise that will have your legs, back and shoulders screaming.

- With a wide stance, grasp the barbell in between your legs with palms facing towards you
- Make sure your back stays straight throughout the entire movement
- Using your legs, lift the bar off the floor and using your arms begin an explosive lift upwards
- Keep your back straight and weight on your heels
- As the bar passes your hips thrust forward to assist the bars movement upwards
- Finish by completing an upright row movement with the bar at shoulder height
- With a controlled movement return the bar back to the starting position.
- Repeat

Perform tabata intervals with Sumo Deadlift high pulls will definitely build tremendous full body endurance.

Medicine ball throws

High throws and shot puts are all explosive exercise that Judokas should be doing on a regular basis.

To perform a shot put simply stand 3-5 meters from a wall. Hold a medicine ball at shoulder height (like a shot put) and throw it against the wall as hard as you can. Retrieve the medicine ball and repeat for desired number of repetitions. This exercise will not only develop Upper body power but also get each of your arms working independently which is useful during grip fighting.

Sprints

Flat or hill sprints should always be factored into a competitive judokas fitness and conditioning program. Sprints develop leg speed and power and are great as they simulate a competition match so closely. This is due to the fact that in a relatively short amount of time your heart rate goes from resting to through the roof.

Short sprints should not be performed year-round as they are very physically demanding and the Athletes will need a chance to recover.

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/

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A Few Ways Taekwondo Equipment Can Benefit TKD Training

While not all taekwondo equipment is an absolute necessity for martial arts training, it can make your training sessions much more beneficial and productive. Martial arts equipment can greatly enhance training sessions by offering personal protection, increased performance, and in many cases an advantage over the competition.

The first and most obvious benefit of quality taekwondo equipment is the safety it offers to the practitioner as well as any other training partners. While martial arts are generally considered safe when supervised properly, there is always a chance of getting hurt while training. Many of these mishaps can be avoided through the smart use of taekwondo equipment. Another thought to consider is that "light contact" in many schools ends up escalating to full contact. In these cases the odds of an injury are even greater, and protective martial arts equipment is a must.

Another benefit of taekwondo equipment is the ability to improve performance. One physical attribute that is very important in training is flexibility. Martial arts equipment such as leg stretchers help to make this goal much easier to reach. Focus is an additional martial arts quality that is essential for delivering precise kicks and punches. Focus mitts and re-breakable boards are a few examples of how taekwondo equipment can improve this area. The key to martial arts improvement is to be as productive as possible in the shortest amount of time. One should strive to work smarter, not harder. Training should be maximized to achieve the greatest benefit with ample time to rest and recuperate.

How can taekwondo equipment give an advantage at a competition? Like it or not, appearance and first impressions can make or break a competitor at tournaments. Standing out from the rest of the competition has never been more important. The way to stand out from everyone else is to come prepared with the right selection of taekwondo equipment such as uniforms, patches, and proper sparring gear. The goal is to leave an impression in the judges' minds. The judges will remember the competitor that looks sharp and prestigious over the guy that shows up in a plain white uniform.

Taekwondo equipment can offer many great benefits to those who train tkd or any other martial art. Some of these benefits include personal protection, enhanced performance, and competitive advantages. This does not mean that hard work and perseverance can be bypassed, but it does mean that taekwondo equipment can help make the journey just a little easier.

Written by Brandon Compton, a martial artist with a passion for the fighting arts. Visit our website to see our selection of quality taekwondo supplies and take your training to the next level. Go to http://www.taekwondoequipmentshop.com/

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Your Guide to BJJ GI Weaves

When it comes to selecting your next BJJ GI you need to understand the different types of weaves used and what their pros and cons are. When choosing your next BJJ GI you first need to decide what you want from the GI. Do you want a GI that will be durable and last a long time? Do you want it to compete in? Is comfort a deciding factor? Once you know what you want from your next BJJ GI choosing the right weave will be made a whole lot easier.

Single Weave

Single weave GI's are often the choice of many people starting out in Brazilian Jiu Jitsu. They are normally cheap in price, readily available and light in weight. The shrinkage with single weaves is normally pretty good due to the closeness of the weave. So expect shrinkage to be around 5%. A couple of downsides are that they are thin and not as durable as some of the other weaves available and they are easy to manipulate for grips and chokes when live sparring. All in all single weave GI's are a good purchase for someone starting out or someone who wants a second BJJ GI for hot summer months or for competing in.

Double Weave

Double weave BJJ GI's used to be the top choice for fighters in Brazilian Jiu Jitsu. They offer strength and durability. Some fighters prefer them because the thickness can make it harder for their opponent to grab and gain dominant grips or manipulate for chokes and submissions. Due to the tightness of the weave shrinkage is nearly nonexistent. But double weaves are not as popular as they once were. Their extra weight can become uncomfortable during long training sessions, their very hot in warm climates or in summer months and due to their thickness they can restrict your movement. Not many GI manufacturers still produce double weaves but the ones that do charge a lot of money for them. in my opinion the cons well outweigh the pros.

Gold Weave

Gold weaves are a cross between single weaves and double weaves. They offer the strength and durability of the double weave with some of the lightness and comfort of a single weave. For a long time gold weave GI's where literally the gold standard in Brazilian Jiu Jitsu GI's. With the gold weave being so popular nearly every major BJJ GI company offers a gold weave model and normally at very competitive prices. One major downside is shrinkage. Because the weave is not as tight as a single or double weave there is a lot more room for the GI to shrink. The shrinkage is normally at least 5-10% with some shrinking more than that. It's sometimes advisable to get a size bigger than you would normally get.

Pearl Weave

If gold weaves are the gold standard the pearl weave are the diamond standard. They literally offer the strength and durability of a double weave, the comfort of a gold weave and the lightness of a single weave. The material is thin but the weave is so tight that it maintains the strength. Pearl weaves are the choice of most people for fighting in competitions. Because the material is so thin, it makes them a lot lighter than other types of GI's. This can be an advantage when you are cutting weight or close to your weight limit in a competition. One other plus side to the weave being so tight is that shrinkage is very minimal normally between 0-5%. Some companies offer pre shrunk GI's that they claim will not shrink one bit. Many manufacturers offer their own special type of weave especially with their ultra light BJJ GI's. Their "special" weaves are normally their own type of pearl weave but they are still a pearl weave. In my opinion pearl weave Brazilian Jiu Jitsu Gi's are the best by far and if you can afford one it should be your Gi of choice due to it having all the best attributes of the other Gi's and none of the downsides.

Check out ProFightwear when choosing your next bjj gi

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Why Muay Thai Is Gaining Popularity As A Martial Arts Form

If you are a fan of mixed martial arts or MMA, you would have noticed that muay thai kickboxing fighters are very prolific in their kicks and punches to the state of devastating their opponents often in just a single round. The martial arts world has taken notice of this martial art form from South East Asia especially in Thailand where it is a national sport and thousands of people are taking up the sport every day all over the world.

This martial art form started out as a self defense drill in ancient villages of Thailand, Burma and Laos where villagers trained to protect themselves against marauding bandits and robbers. It was later adopted by the Thai military of various dynasties in training its soldiers for unarmed combat. Today, it has evolved into a very popular sport that has spread throughout the world.

In the old days, practitioners of Muay Thai faced detrimental injuries and even death as the fighters practiced without protection gear and proper gloves. They only have a piece of cloth wrapped tightly around their fists to protect them from lacerations. As humanity progresses through the years, safety gears were made compulsory in Muay Thai fights to provide more protection to the fighters and competitors.

In the modern world, the sport is being practiced in the far flung regions of Russia to the United States and even in the Arabian peninsular. It is now considered as an international sport which Thailand is very proud of being its heritage.

There are a large number of television networks that broadcast Thai Muay and MMA fights with Muay Thai exponents on a pay per view basis. Live matches are also being organized on a regular basis in many countries. Muay Thai fighters are also constantly pitted against other martial arts exponents in MMA bouts such as exponents of Karate, Kapap, Jiu-Jitsu, Kung Fu and Tae Kwon Do amongst others.

Subject to the occasional variations, bouts are usually fought in 5 three minute rounds with a two minute interval time in between. All fights are preceded by a traditional dance by the fighters as a form of respect to their teachers and as a form of warm up as well. This dance adds color and excitement to the matches.

All exponents wear armbands and headbands when competing. The headbands are all blessed by Buddhist monks or by the fighter's teachers which is supposed to bestow good luck on the ones wearing them. The bands are also a source of inspiration and spiritual pride.

During the match itself, a traditional band will play music according to the pace of the fight. The music will be fast and furious if that part of the bout is also fast and furious and vice versa. This is like watching a movie when the background music also matches the scenes of the movie.

However, if you do intend to take up Muay Thai, do be warned that the training is very intensive and should you want to fight at a competitive level, the matches can be very grueling and brutal. Perhaps is could be the reason and the allure why the sport is so popular these days.

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