| One of the most
important aspects of judo is knowing when to continue
with intensive training and when to stop. Judo athletes
work out all year round, never taking a break, not even
for a couple of weeks.
As an elite
athlete at your best, you will hit your peak three or
four times a year. You can have a good game in team
sports all season long, but in individual sports there
is no one to lean on -- all you have is yourself. You
must maintain your health in excellent overall physical
condition as well as "judo condition" -- which
includes staying focused, and, most of all, staying
on-weight.
Elite athletes
must be at their best at the beginning of the calendar
year, because this is when the trials are usually held.
Thus, the elite athlete must stay in top shape even
during Christmas vacation, when dietary temptations
make this a difficult task. Major judo competition starts
in the latter part of January, where the trails could
be for the Pan American Games, the World Championships
or the Olympics. The top five players in each weight
category compete to see who will represent the United
States at these championships, which usually begin after
summer.
The players
ranked number one in their weight categories begin their
international training the first week of February, usually
in Europe, competing at the most difficult tournaments
and attending elite training camps. The players rated
number two will compete at other tournaments, which
could also be in Europe.
In 1984, the
US Olympic Judo team traveled to Europe for seven weeks
without a break, competing in seven European cities
on weekends, and training during the week at European
training camps. This was very tough on the athletes
as well as the coaching staff. Now we send more teams
to Europe and they stay for shorter periods of time,
usually no more than two weeks.
Similar training
is also done in the Far East -- usually Japan or South
Korea where the training is very different compared
with the Europeans, and of course, the number of judo
players in Japan is much higher than in any European
city.
Athletes and
coaches should go over the tournament schedule and set
up a training plan in preparation for point toumaments.
Use the monthly local tournaments as a training ground,
trying out different moves. Attempt techniques you would
not normally use and keep practicing until you feel
confident enough to make it work. Once it works in a
competition situation, move it up a notch to a tougher
event until you feel confident to use it at the nationals.
Cross Training
Athletes should
cross train during the year so they don't get bored
or stressed out with their own program, and coaches
should encourage their athletes to do more cross training
during the off season. For example, weight training
should definitely be part of cross training. Start by
using heavy weights early on, then change to lighter
weights with faster repetitions when getting closer
to competition date.
Distance running
should be part of training early in the season. Three
weeks prior to the event, switch to sprints, first for
40 yards, then 100 yards. The amount of repetitions
should be at your discretion, but speed should be the
focus of your cross training at this point.
Technique Work
Your techniques
should be executed with speed and power. Newaza (ground
work) should be a mandatory part of your training; practice
both offense and defense on the ground, with at least
ten four-minute matches at each workout. After the ground
work, you should be ready for at least ten four-minute
matches of randori (free fighting). One of these
ten matches should be with someone heavier than you,
and one with someone lighter. The purpose of these matches
is not to win, but to see if you can defend against
a heavier opponent and keep up with a lighter opponent.
Always end
your workout by throwing your workout partners to get
the feeling of finishing all of your throws; the minimum
number of throws should be 50.
The last three
weeks is the most important part of your training. This
is the time when you should really reach your peak,
with everything in ready and working condition.
Mentally Tough
In order to
be the best, you must be ready physically for the tough
competition. But just as important, you must be mentally
prepared before, during, and after each match. Mental
preparation will keep you focused for each match, even
when you are physically tired. You must be mentally
and emotionally prepared for each match to go all the
way to the championships.
In that spirit,
the following poem based on the words by Theodore Roosevelt
is something that each athlete should remember:
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