Developing Your Judo #31
#31: The Best Power Exercise For Judo
Now that you've got a basic strength foundation, it's time to move onto explosive exercises that will build your power. Although judoka can benefit from various types of exercises like plyometrics and ballistics, the most effective are going to be traditional ones that involve as many large muscle groups as possible. Here is my all-time favorite.
Power Clean
This is a traditional movement that incorporates the ankle, knee, hip and shoulder joints. Because it uses so many muscle groups, it can be a real 'barn burner' exercise.
It can be very tiring, so you need to keep the reps in the low range, especially if you are up in the 80%+ of your 1RM (maximum for one rep). Keep your power workouts 4-5 days apart.
For great technique, watch this video:
It's important to remember to keep your head up, back straight and keep your hips down in order to lift with your legs as the weight comes up. The power clean is only one variation of the Clean. Here are descriptions of all versions:
* Squat Clean. You squat under the weight. Hips go below parallel. You can lift more weight as you don't have to pull the bar as high.
* Split Clean. Cleans done with a split, like Lunges. Popular before 1960. Improves single-leg strength and stability and hip mobility.
* Hang Clean. Cleans with the bar starting around knee level instead of on the floor. The bar "hangs". Powerful movement.
* Power Clean. Hips don't come lower than parallel. You need to pull the bar higher & accelerate as much as you can.
By: Rainer Fischer (Canadian Olympian)
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