Developing your judo #8

#8: Interval Training

There are two main energy systems that our body uses:
  • aerobic ("with" oxygen)  
  • anaerobic ("without" oxygen)   
Both of them burn glucose to create temporary energy

stores, but working anaerobically is very inefficient.  The energy stores, known as ATP, are quickly depleted, and a byproduct called lactic acid builds up in the muscle
causing it to stop working.
In a judo match, we actually use both energy systems, the proportions of which are dependent on how long the match is and how hard we work.  But to win a match, we
need to work hard (duh), so it's important to build up our anaerobic threshhold (AT).

This can be done with interval training.  Interval work consists of a repeated series of short, high intensity work alternating with rest periods.  The idea is to continually push yourself into a lactate-burdened state so your body will adapt.  At the same time, your aerobic system gets supercharged, and you become better at processing lactate.  So what exact exercises can we use to improve our judo conditioning? Stay tuned.

By: Rainer Fischer (Canadian Olympian) 


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