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. 2023 May 1;16(6):638–653. doi: 10.70252/HEAC5722

Table 2.

External Load data description.

TECHNICAL TACTICAL SESSIONS WEEK 1 WEEK 2 WEEK 3 WEEK 4
OBJECTIVE SESSIONS 3 sessions Strength and Power specific.
1 sessions Newaza.
1 session Anaerobic Resistance Randori.		 2 sessions Strength and Power specific.
1 session Newaza.
1 session Anaerobic Resistance Randori.
1 session Aerobic Randori.		 2 sessions Strength and Power specific.
1 session Newaza.
1 session Anaerobic Resistance Randori.
1 session Aerobic Randori.		 2 sessions Strength and Power specific.
3 sessions Aerobic Randori.
EXERCISES

  • Exercise aiming maximal power output in a blow. e.g an uke is held at back by other uke. Tori applies three entrances of blow and at the fourth he throws uke.

  • Strength resistance exercise to improve gripping. e.g. climbing ropes and crushing grip.

  • Uchikomi static and linear for velocity Kumi-kata. Grip fighting.

  • Randori directed. In a pre-determined combat, one judoist only attacks while the other only defends. They switch positions according to the coach.

  • Randori with transition Ne waza

  • Golden Score Randori. During the Randori, the judoist who scores first, win.

  • Aerobic Uchikomi and Naguekomi

  • Tandoku-Renshu

  • Randori (Golden Score)

  • Randori Free
RATIO EFFORT:PAUSE RANDORI 1:3 and 1:2 1:2 and 1:1 2:1 and 1:1 1:3 and 1:4
TOTAL TIME WEEKLY RANDORI 160 min 155 min 155 min 80 min
STRENGTH AND CONDITIONING SESSIONS
OBJECTIVE SESSIONS 2 sessions for Strength and Power 2 sessions for Strength and Power 2 sessions for Strength and Power 2 sessions for Strength and Power
EXERCISES

  • Squat

  • Snatch

  • Clean and Jerk

  • Stiff

  • Bench Press

  • Rower

  • Machine

  • Judogi dynamic pulling

  • Squat

  • Snatch

  • Clean and Jerk

  • Stiff

  • Bench Press

  • Rower

  • Machine

  • Judogi dynamic pulling

  • Squat

  • Snatch

  • Clean and Jerk

  • Stiff

  • Bench Press

  • Rower

  • Machine

  • Judogi dynamic pulling

  • Squat

  • Snatch

  • Clean and Jerk

  • Stiff

  • Bench Press

  • Rower Machine

  • Judogi dynamic pulling
VOLUME 4 series of 6 repetitions 4 series of 3 repetitions 4 series of 3 repetitions 4 series of 2 repetitions
INTENSITIES 70 % – 80 % 1 RM 80 % – 90 % 1 RM 80 % – 90 % 1 RM 90 % – 95 % 1 RM
PAUSE 1 – 2 MIN 1 – 2 MIN 2 – 3 MIN 2 – 3 MIN