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)
Comments
Post a Comment