Hi guys...
Im taking part in a Judo competition against a visiting Japanese University team in a few months so @ the moment (apart from the skills side of things) Im just focusing up on 4 core areas that I need a lot of work on...
*Cardio Capabilities
When I first started training about 3 months ago (whilst carrying 12 kgs of extra weight) I couldn't even survive the warm up. And that was just plain embarrassing. But after doing a fair bit of Cardio circuit training and the occasional run (lightpole intervals) as well as getting some very good advice from my brother Im now one of the fittest on the mats. And when your on your'e back with a chap who roughly weighs 130kgs on top of you trying to get you in a GI choke you need some pretty descent Cardio to keep your head together and not panic. Heres my basic routine.
BASIC CARDIO CIRCUIT
Skipping - 3min
Shadow Boxing (W/2kg handweights) - 2min
Standing Lunges (W/2kg handweights) -1min
Step Ups (W/2kg handweights) - 1min
Clean & Jerk (W/15kg Bar) -1min
Rest - 1min
Duration 30-40 min
I find these sessions really work for me as they really get my heart rate up and the exercises where I use weights do a fair bit for my explosiveness. I generally change the order of the exercises so that my body doesn't adapt to the routine. Apart from the Circuit training I jus do a fair bit of Fatburning (either brisk walks for 40min or low impact shadow boxing for 60min whilst keeping the H/R between 115 - 130 BPM). As the comp gets closer I'll switch things up by incorporating Plyometric drills and a lot a Flexibility (been a bit lazy on that one lately) but thats pretty much what I do these days.
