柔道标准身材
柔道是一项技术性极强的格斗运动，需要运动员具备多种身体能力，才能在比赛中取得优异成绩。以下是柔道运动员应该具备的主要身体能力。技术精湛柔道是一项技术性非常高的运动， 因此运动员需要具备精湛的技术能力，包括各种头扫控制和脚刹技巧等。身体协调性，柔道运动员需要具备身体协调性，能够灵活敏捷地做出各种技巧动作， 并能够快速地反映对手的攻击。灵活性，柔道运动员需要具备灵活性，能够做出各种高难度的技术动作，同时避免受伤。肌肉力量，柔道运动员需要具备一定的肌肉力量，能够快速的进行各种技巧动作，并能够抵抗对 手的攻击。爆发力，柔刀运动员需要具备一定的爆发力，能够迅速地从静止状态转化为高强度的动作状态，例如进行投掷等。 耐力和持久力，柔道比赛通常持续时间较长，需要运动员具备足够的耐力和持久力，能够保持高水平的竞技状态。 快速的反应能力，柔道比赛中，对手的攻击往往非常突然和变幻莫测，因此运动员需要具备快速的反应能力，能够迅速地做出反应，同时应对对手的攻击。 总的来说，柔道运动员需要具备多种身体能力，包括技术精湛、身体协调性、灵活性、肌肉力量、爆发力、耐力和持久力以及快速的反应能力等，才能在比赛中获得优异成绩。
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into those four key strength characteristics that you can use as that guide so let first characteristic okay and i'm gonna tell you right now when i rank the strength characteristics i don't rank them in importance okay， so i'm not gonna sit there and say one is greater than the other if i'm ranking a top four strength characteristic all four of them are equal now that first key aspect is going to be explosiveness okay， we have to be as twitchy as possible we have to be as elastic as possible and when it comes down to something like judo if we want to execute a move okay， i like to think about a lot of judoka players they'll stand in front of mirrors they'll do ban work right and they'll do moves they'll visualize moves for thousands and thousands and thousands of reps okay， they go through these sequences and essentially it becomes literally just a part of their movement pattern it's like locomotion for these athletes right because they practice it so frequently it's literally second nature so if we have these moves that we're establishing if we have this technique that we're establishing if we can execute them at very high speeds it's very very likely that if i'm faster than my opponent， but if we have the exact same level of technical competency i'm going to win， so when we focus on explosiveness we've got to be using things like plyometrics we have to be using things like technical coordination these are all important aspects behind building explosiveness explosiveness is literally one of the best parts behind pixture you can strictly focus on things like power cleans hang plymetrics you know drop off a box and do broad jumps think hurdle hubs anything like that， but then also using bands at high speeds all of those different training modalities are going to improve your explosiveness and when that explosiveness improves your domination on the mat will likely improve that second key strength characteristic and i do believe that a lot of combat athletes don't train this characteristic very well， even though they know it's a major priority and that strength characteristic for judo is going to be your grip okay， so when we're training grip right， we have to identify every style of grip， monkey， grip， pistol， grip all these things right， all these things come into play and then when we're actually training if we're in the weight room and we're doing something we might benefit from using a false grip one more training we might benefit with doing pistol， grip or monkey grip when we're doing pull ups and so if we're in the weight room and we're using towels to do pull ups or we're using towels to do rows or we're even pressing specifically with towels on top of that or even a gheed for that matter and then if we can start to use our grip training in an explosive manner okay， so now we can do things like plate flips to get that explosive grabbing and then we can even do things like long duration grip training so we can hang for an extended period of time with various grips we can do things where we're training our trunk with grip based work so all of those things come into line， but we have to train it dynamically we have to train that grip explosively isometrically with long endurance with short endurance， different power output and with different types of grip specific to the technique that we need to work on so when we're training grip it's not just grabbing a claw okay， it's not just going through that iron claw it's actually using it properly inside of your period and it's using that so then you can peek properly， so that your grip is recovered and you know what you need to work on when you're getting into that major competition that third key strength characteristic and i'm gonna argue that probably no strength coach in the entire world outside of our gym is training judo athletes who are going to be focused on dynamic trunk control now one of the big factors with combat sports is that you want to have trunk control you want to be able to control your trunk here so if we think about our rectus abdominus， it's basically two sheets of muscle right here okay， then we have our transverse abdominus along our belly right then we have our bleaks our inner consoles and then we can even start to think about our latestness doorside on our back our erectors along the bottom up to the center part of our spine all of these things control our posture they control how we breathe they control lumbar flexion and that plays a major role in judo okay， so if we're moving somebody and we're loose in our trunk we're not gonna have that stability we need to be as stable have that foundation as strong as possible， so now we can move someone based off of whatever move that we're doing based off of our own specific technique but we need to train that dynamic trunk control at very high speed we also need to train it with some pretty substantial loads like a front squat even a power cleaner， a full cleaner or a snatch or a power snatch we even want to do things with hydro weights various plyometrics where we're cutting and we're doing agility based training all of those things are training that dynamic trunk control okay and we need to move things at slower speeds with higher intensity but also very very quick speeds okay that's one of the big factors behind judo， behind combat sports in general is that the speeds vary so much the endurance plays a major role and that's gonna take us into our fourth key strength characteristic and that's gonna be power base endurance so when i talk about power base endurance as a strength characteristic one of the main things that i like to identify here is that i want to develop power output but if we're doing things like explosive base work that's gonna have us covered with that we're gonna be doing those technical coordination exercises we're gonna be doing absolute strength movements we're gonna be doing plyometrics okay， so that's gonna help us quite a bit with power output okay with impulse and that's amount of force applied in a very short period of time okay， so then we need to focus on our endurance so we need to look at how can we improve that power endurance if we can get a baseline right if we can develop with long slow distant space work maybe we get on the assault bike and we ride out a salt bike for 40 to 60 minutes at a specific rpm maybe at a talking tempo， if we can go out for a four to five mile run and it's a ten and a half minute mile each time this enabled us to get our heart rate up to 140 60 beats per minute and it's still gonna help us with that mitochondrial volume if we can increase that mitochondrial volume that's gonna play a huge role and once they're twice a week we want to improve our middle contral respiration okay， so then we're gonna be doing sprint interval based training we're gonna be doing high intensity based interval training the layout all these things with these four specific strength characteristics now going back to the power endurance when we talk about power endurance what i like to think about is thinking about as a video game so if we have a bar here at a hundred percent and if it's the last 20 seconds of a match okay the last 20 seconds of about if that bar is at 85 to 90 percent of a hundred okay that shows that we have really good power endurance now someone who's extremely explosive of an extremely strong but they don't train in durn space work properly that might be down at 50 percent okay， so if you look at it the final 20 seconds of about that person that's at 85 to 90 percent if all technique is equal is very likely going to dominate that bout so that's the main thing that we want to focus on we want to get our power output to a certain level and then we want to be able to tap into our endurance tap into our mitochondrial respiration and be able to hold that at a high degree that's how conditioning can be kin if your strength work is on point and if your endurance work is on 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