Developing your judo #9

#9: Judo And Telephone Poles

Interval training for judo can take many forms, from very simple to more complex judo-related exercises.  But the concept is the same for all - using time as your unit
of measure, the idea is to work at a high intensity for a short period of time, say 30 seconds, followed by a period of active recovery, say 90 seconds.

  The above example is an interval training session of 1:3
ratio of work to active recovery. Work is usually done at 85-90% of heart rate maximum, and active recovery is normally at 70%.  You should aim to reduce your ratios to 1:2 and even 1:1.  

One of the simplest ways of doing intervals outside is using telephone poles while running. Sprint at 90% or
even all out from one post to the next, and then jog for the next 3 posts. After the third post, sprint again, followed by jogging for the next 3 posts.   

You can also use a treadmill or elliptical machine indoors. Run hard, say 7 mph for one minute, followed by 3 minutes of running at 5 mph.  In the dojo, you could use uchikomi as part of your interval training. For example, do forward-throw uchikomi as fast as you can for 30 seconds; then your partner can do uchikomi for 30 seconds, followed by 30 second rest.

By: Rainer Fischer (Canadian Olympian)

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