I did 5 years in federal prison on drug related charges. I powerlifted, and got very strong for my weight (175 with 305 bench, 425 bucket squat, and 565 deadlift with wraps). Judo (brown belt), bjj (blue belt) and boxing have changed my life since I’ve been out, but the powerlifting has been tremendously helpful in competition. I’m 165 now and in competition I haven’t ran into anyone that I felt was stronger in my weight bracket. Of course skill can beat strength, I get whooped in class regularly, but it sure does help when you’re matches with someone similarly skilled. Now I alternate powerlifting and endurance lifting. 15 sets of 10 (db press, bb row) with strictly 60 seconds rest has made it where I don’t get sore after training anymore. Also one set of 200 squats and one set of 200 sit ups/100 leg raises has helped. If a muscle is sore the next day I consider it a weakness and work on it. Upright rows are one I’ve focused on a lot recently.
> High rep kettlebell swings, c&p, or snatch. > Body weight exercise(i.e. pull-ups, dips, push-ups, dive bombers). > Neck strengthening exercises. > Mobility and flexibility drills(especially for age 50+). > Proper rest and nutrition.
Between Judo, BJJ, Boxing, Surfing, and the Military half of what I do is rehabilitation. Knees over Toes guy has some great content. I can't recommend Slant-board Step Ups, Knees Over Toes Lunge, Norwegian Curls, and Tibialis Raises enough. I would also add X-band walks or Monster Walks as well. With all of this, your lower body should be well protected. I will add that deadlifts with a Hex Bar are a good substitute for "primary strength" for those that get injured too often with squats.
I've never done bodybuilding as part of training. I've personally found that power lifting and strongman work really well. Strongman in particular with the weighted carries translates perfectly into grappling.
I agree very much, though I will say most good strongman and powerlifters use bodybuilding to enhance their training, so as far as priorities go you could put #1 judo #2 strongman / powerlifting #3 bodybuilding & cardio (because both are high rep & involve a lot of heavy breathing) Personally I think this is the ideal set up
Strongman training gives not only strength but also endurance but i think every kind of strength exercises has its merits- calisthenic, for example, may improve your balance, feeling of your body weight and give you a stronger grip.
I think deadlifts can be very helpful because they work your entire posterior chain even more effectively than squats. The posterior chain is very important for any athletic activity and it helps maintain your posture. I also think core work (not situps and crunches) will also be help to keep your posture from being broken, help transfer power from the legs to the upper body and give you strength doing newaza off your back. Mace training like the kind the pelwani wrestler the Great Gama can also help with throws.
I lifted weights for several yrs when I started karate as a teen the head instructor Tom Conner competed n bodybuilding n his 50s so the dojo was fully stocked w the gear... but by mid 20s I changed dojos n I was doing calisthenics now I'm 53 n wish I kept up the weights ... I'm still working out but the extra muscles worked like a suit o armor I should have kept lifting... well I do have some dumbbells I work w but not same
As a former world champion powerlifter - before that national bobsleigh athlete and football player in university - as a powerlifter I became incredibly strong; but my athleticism took a huge dive. The 225lb bobsledder me vs the 255lb powerlifter me would destroy him. Elasticity and velocity are are dominant. Everything has its diminishing returns. Ie. once you can squat 600 is there a point to squatting 750??? Or would it be more beneficial to improve speed once a 600 is achieved. Everything has trade offs.
Great point! I got into power building & it did help a lot but there was remotely no athletic movements involved. I miss being a hypertrophy machine. Trying to figure out a way to be well rounded. 10 squats sounds pretty good. Right now I'm doing a heavy 4-6 reps.
Awesome video brother Chadi. All these exercises are not only beneficial for any grappler but also necessary. One exercise though, that I think all grappling based martial artists need to incorporate within their strength/conditioning regimens is grip training. Training your grip to become like a vise, is extremely important to all grappling styles.
@@beskeptic oh I agree, no doubt. But functional sports specific training with the grip is one of the best ways to go, ie: gi pull-ups/hangs, certain gripper work, etc
@@orlanskimer He has three main programs: Zero (bodyweight focus), Dense (higher rep), and Standards. I would buy a membership to his website, write all the programs down, then cancel.
@@lamesurfer1015 Ben suggests going from Zero to Dense to Standards, but I know of people using his key exercises as accessories for their main lifts. The important exercises are Tibialis Raises, ATG Split Squats, Nordic Curls, VMO Squats, Step Up Variations, and Jefferson Curls.
Does he have any exercises that can help grapplers out with her elbow joints I've got a tweaked elbow for over a year now that I would love to get fixed
Great Video Chadi - I appreciate your clearly differentiating training for appearance (bodybuidling) vs. training for functional strength (Judo / Grappling). It's great to big big and strong as a grappler as long as you are able to apply that strength and size efficiently and effectively!
Well done. A body Builder lifts for size, symmetry and definition. not the best applications for an athlete. ono was actually performing the full Clean and Jerk and Snatch lifts and he will also train the assistant exercises that a Olympic style lifter would do. Again, you made a excellent point.
Deadlifts really aren't any more dangerous than any other barbell lift. People are more likely to be injured by attempting Olympic lifts with poor technique. Also, I don't think you can really compare deadlifts and rows since they're different movements (they're both great).
@@miesvaillanykyisyytta3252 Most of those injuries come from people not managing load and intensity. Deadlifts Don't train explosiveness like Oly lifts, but the technique is a lot loss difficult.
Love your videos. Would be cool to see more videos on American catch wrestling and carnival wrestling. Not much quality content on the history of grappling out there.
I may not know much about judo but I know something from having tried it in two different clubs and I have been studying lifting for a long time. If you are very short, young and healthy something like a one arm pull-up may be feasible but depending on your injury history, weight, height and age it might be a waste of time to work on. People are born to be good or bad at certain exercises and you should not glamorize any single exercise just because it looks impressive. Doug Brignole has good ideas about lifting; he basically says to use less weight and fewer compound exercises; more gains for less injury risk. Using excessive weight in biomechanically advantageous positions makes you feel like a superhuman but it does not contribute to your growth nearly as much as you think. Imagine borrowing a book from a library that weighs three kilograms and the text is really densely printed and small so you have a lot of words on every single page. Also imagine the book is about bird watching and you are extremely curious to learn about swans. Now imagine a book that weighs only 250 grams (one quarter of a kilogram) and has some pictures and the lines of text are spaced farther apart with a bigger font so there's far fewer words per page but that book happens to be about swans exclusively. Which book is going to give you more information for your troubles? Reading that huge book makes you feel like a bird watching bad ass and you might even get a Ph.D in ornithology and feel your ego inflating like a balloon but some guy with a high school education who only cares about swans might still know more about swans than you. Similarly when you get buried under 500 pounds in the squat or nearly snap your arms trying to bench 400 pounds you feel like a bad ass and you think that all that poundage is somehow transforming your entire body and everything that's being squished by the weight but that's not how it works. An arm wrestler who actually works on his forearms properly will easily overcome a powerlifter of similar height and forearm length in arm wrestling or in exercises that actually target forearms (three major muscles plus smaller ones below the elbow) intelligently. If you can train a muscle directly and are serious about getting stronger and bigger, why not train it directly instead of hoping that the muscle will somehow catch up as long as you do compounds where the muscle may act as a synergist? If you want to move to Brazil, learning Spanish helps with learning the local language (Portuguese) but it's much smarter to simply start learning Portuguese right now (the direct approach) than to learn Spanish and hope that things will work out. I'm not against compound lifting though as long as they are safe lifts and don't give you any pain. I would not recommend deadlifts or bent over barbell rows. I know people who wrecked their discs for life with that. There are safer and just as effective ways to give the MUSCLE the same stimulus without beating up your spine and joints. After all strength training is not about abusing your joints and spine and trying to use leverage to move excess weight but targeting the muscle. Athletes in competition will maximize leverage to minimize muscular effort but that does not help when it comes to getting stronger for real instead of fooling yourself with leverage and trickery.
Very interesting, it's true that judo give a very specific body. With a big back, large hips... BUt i feel like the morphotype is changing nowadays, wit tall guys like the spanish sherazadishvili etc
Hey Chadi, what about aerobic cardiovascular output in judokas? Even though anaerobic output is needed in overall performance, how do judokas get past that initial energy dump of the first match, while still maintaining fuel in the tank for future matches?
Randori is the main thing, but usually you do a lot of aerobic training doing things like tumbling, bear crawls, sprints, and basically besides training specific techniques you are doing cardio from as soon as you bow on the mat to when you leave
I find tempo running to be a good way to improve your cardio; where you run say 10 laps and you sprint in between the laps e.g. 3rd,6th and 9th lap but you can start with speeding for 2 laps.
It's important to caveat all of this with the fact that most professional athletes are on steroids, judoka included. I mean, how on earth can you be a train judo 3 times a day - every day, be absolutely jacked to the point where you could compete in a bodybuilding competition AND have a 600lb deadlift + 500lb squat? Plus, Ono is 5'8 and competes at -73kg. Rofl, give me a break.
I generally agree with you about steroids in top level sport but there are very few people getting popped for steroids in judo which is an olympic sport after all, so will be rigorously tested, these are young guys who have probably always trained to a similar level of intensity most of their lives and also have good genetics. Don't get me wrong there is almost certainly juicing going on but probably not everyone as you imply, also are you saying 73kgs for someone 5'8 is heavy or light? I'm 5'6 and weigh the same and I'm pretty lean, I train with a shorter guy than me whose around the 82kg mark. I'm not trying to be a dick here I'm just curious what you mean?
Also I think deadlifts are still useful for judoka, since they hit hamstrings and spinal stabiliser muscles, which you don't train with rows or squats. Throws like O-soto gari really depend on strong hamstrings, spinal stabilisers important for almost any but especially lifting throws like ura nage.
I saw the video where Mr Oberst said that. I disagree. That might be true for the context he used it in. As a football player and for some athletes. But as a grappler of any grappling sport I believe deadlift is very important. Pull ups and rows will not strengthen the lower back like a deadlift will. Or squats for that matter. Deadlift with squats equates to that strength in picking a dude up and setting him down enthusiastically! Squats used in conjunction with deadlifts will up your strength for grappling sports exponentially and will greatly Injury proof your back. Now if you’re a gym bro and forget that lifting is a supplement to your judo and are all about the ego and maxing, then you will certainly injure yourself squatting and deadlifting.
I remember being a young teen and wanting to look like a Mr Olympia...and then Eddie Guerrero died, and he wasn't even THAT big for THAT long. Bodybuilding has seriously lost its way. It started as a way of perfecting the human form and now it's about distorting it as much as possible
Consider training this push up - only doing a push up on your finger and toe tips. This will train your whole body from the tips to your spine - everything will be engaged. The key to every exercise is mindfulness. Most people "just do" an exercise in any way they are used to move their body that is what we truly need to be focused on bringing back the mindfulness. Mindfulness is happiness - it is seeing and feeling in your spirit that your doing will bring results because you do it that way anyway - before we do anything we have a vision or thought about before we go into action. True power comes from your spiritual strength your body has to adapt to your spiritual sate - if you want to train you train trust. as long as it is alined in your spirit :D
Chadi my friend, you are correct saying bodybuilding splits are not the way to go for fighters, but you did not read Starting Strength yet. Its going to help you a lot in a video like these one. *After Barbell back Squats, the Deadlift is the most superior exercise you could do to get stronger*. Thats not a matter of opinion, that is how strong people got strong....Compound movements like Squats, Deadlifts, The Press, Bench Press, Chin-ups/Weighted Chins and Power Cleans/Snatchs are the foundation of strength! Later you should do too some auxiliary movements like Dips, Rows, triceps extensions, etc.. to help the numbers on the core lifts continue going up. You correctly value the importance of the Power Cleans but did not relate the Deadlift as its basis. The way to squat correctly is of course with knee over toes... so doing squats with correct technique is enough to make your knees really strong!
Bodybuilding and combative arts goes together perfectly. By bodybuilding, I don't mean powerlifting. Central to bodybuilding is beauty and symmetry. You play tennis, you pick up a racket and you became a fiddler crab, totally lopsided and uneven. A central concept in bodybuilding is the symmetry of the antagonistic muscle/motion. calf raise, aka tiptoe, aka relevé has its opposite toe raise aka dorsiflexion. Combative arts are like like that, it's Ying-Yang, push-pull. Tennis is like that too. Move forward, backwards, left, right. Hit up, down, left, right, near, far. Perfect if you play tennis ambidextrously. The antagonistic concept in bodybuilding is also built-in into martial arts and martial sports. I tried to play a Judo video game, Uchi Mata for the Commodore 64 in emulation. The 2 fighters grab each other. I thought I was the character on the left of the screen. I move the joystick to the right, my character pushes his opponent backwards. I move the joystick to the left, my character pull his opponent forwards. Then I thought to myself, "Wait a minute! How do I know that I am the character on the LEFT?" Because pushing to one is pulling to the other! It's Ying-Yang, push-pull.
I do MMA, when it's not specific training striking, grappling, this is a lot of body weight exercises, squats, pushups, pull-ups, chin-ups, Burpees, mountain climbers, etc... I have days for plyo and cardio, when I use weights that's for compound movements the only isolation movement I use are wrist curls.
Disagree entirely with your take on deads. They build strength in the entire body, also, it's important to be skeptical about certain statements from competitors/influencers, they are known for exaggerating to get views. There are some highly naive people who actually took Arnold's statement "milk is for babies, men drink beer" seriously.
Disagreed. Explain to me how deadlifts "build strength in the entire body". This seems completely false on its head. When one muscle contracts the muscle opposite it lengthens. Do bicep curls work your triceps? No. When you curl the weight, your bicep is contracting (working) and the tricep is lengthening and there is not much of anything going on anywhere except your arms. Why would deadlifts be any different and violate these laws?
Great video Chadi. Thanks for including knees over toes, it’s been huge for my bjj journey. After 10 years, I’ve accumulated several injuries. So many people focus on pure strength because it sounds/feels good but it really doesn’t translate well into performance in bjj (and judo I imagine).
Deadlifts are fundamental. Squats are fundamental. But never pump bench press because it is directly affects your shoulder mobility which is extremely important in judo.
Theres nothing fundamental about any exercise,theyre all just supplemental to the sport itself.You can do any type of compound leg exercise to help.Certainly a deadlift isnt needed.
Bench press makes you stronger, simple. Just like doing any other exercise. If you wanna compete at a high level you should be quite strong in all aspects
Try looking at another type of strength training, rotational strength training using clubs/gada and kettlebells. In Judo you are using a lot of rotation movements and adding weigths doing these movements will make you very strong and help increasing mobility. Take a look at Scott Sonnon who was a Sambo athlete and pioneered these training movement from India and Persia to the rest of the world. Now people like Mark Wildman dedicate to these types of training. I started changing my training about 7 years ago from bodybuilding/powerlifting/strongman (20 years of training) to this new type of training. It has changed my life, now I have a lot more mobility and added functional movement strength that at the age of 45 I started doing Judo. 7 years ago I would have never been able to do so, my body was in a really bad state. For my legs I added doing squat sits for time and partial squats for lifting my opponents and use a lot of sandbag training to increase core strength.
Total body connectivity with compound lifts and tons of calisthenics. Work in that transverse plane! Most programs are filled with movements almost exclusively along the frontal and Sagital planes. It us all about neuro motor recruitment and the entire body being connected and unified.
Brining up alternatives to weight training in the west tends to bring out folks who immediately assume you’re arguing against the use of weights for some reason. Kind of a weird paradigm since weights are relatively “new” in the grand scheme of fitness. There is nothing wrong with weights at all, nor is there with calisthenics which was the norm for the majority of human history and every grappler there in. Idk why folks get so tribal about it.
External weight is the first instrument to gauge strength people had, together with physical confrontation. What you might not have thought about, is that a lot of us come here from the "I want to be strong" rather than the "I want to be fit" mindset. Maybe even "i want others to see I'm strong".
I love the filosophy of kneesovertoesguy, it's similar to mine, but I'd add the inner and outer flexions, like pencak silat stances, strong and flexible joints
Hey Chadi.look the bodybuilding routines you talked about are modern,if you wanted to compare Judoka to Classic bodybuilders,you should have talked about Classic bodybuilders.. meaning those from the 1950s and before
i was just wodering what sort of split judoka should be doing. e.g. if doing a ppl split, how much time should be spent on push, pull and legs in training for the best possible judo?
The highscool part of japanese is a big part of it, when they are teenager, where the body change the most. They do crazy crazy training, sometimes 5-7h a day pretty much all year
I think the judoka shown around 2:40 are oversized and clearly trained like bodybuilders. They are a bad example. I don't agree with the 8 to 10 rep range with heavy weights as shown around 3:10 Judoka should do quarter squats only in the endurance range (load with own bodyweight and do at least 15 reps per set) + somewhat heavier weights in the strength range (load with bodyweight + 20% for 5 reps max per set)
Robert Oberst is a prime example of someone who was probably already stronger than 99% of people before he ever bothered learning anything about training. So when the guy who was 6'1" and 220 at 12 years old tells you to not worry about your deadlift...maybe disregard that shit. There's also many ways to deadlift, so if they feel bad to you, find a variation/form that doesn't. Probably just a limb/torso proportion issue.
Great video! I recommend checking out the Bioneer's RUclips page, absolutely tons of info about functional training and athletic performance. Many thanks.
The Underground Strength method created by Zach Even Esh is what I’ve been following since I found him in college in 2013. Basically combines heavy barbell lifts with a lot of strongman, body weight, and bodybuilding work. One of my favorite underground inspired workouts is kettlebell clean and press combined with a pull-up ladder… after that’s done hit some farmer walks and sleds. Stuff like that has great transition to grappling. As I’ve gotten older (I’m now 30) I’ve stopped doing so much barbell work and transitioned to more explosive work with kettlebells and dumbbells … much easier on my joints
I would disagree about the 1 armed chin push etc.You need to much specialization for that.A judoka in my opinion should have the upperbody of a weightlifter and the legs of a Nfl player.
No natural bodybuilder follow the buendia gym bro split with frequency once a week. This is a poor comparison. Natty bodybuilders need to do strength work on squat, deads... in addition to accessory and hypertophy work. Athletes need to also do strength but may backoff on bodybuilding work if they try to maintain weightclass, and might add plyometrics and powercleans... the Oberst statement is not true, there is nuance to it I know, but deadlift is a great hip hinge and build up posterior chain that is very important for athletics, fatigue just needs to be managed because it is more taxing, but a great exercise
Bodybuilding and martial arts... that doesn't fit together. Other ways of lifting weights goe well together with martial arts, but not body building. Bodybuilding is just a waste of resources.
But bodybuilding is not fitness though! I recommend trying with kettlebells and clubbells, and training 4 times a week (kettlebells twice a week and clubbells twice a week). If I was to do a barbell program, I would only do deadlifts, squats, rows, and overhead press
why in the good lord's name would you use bodybuilding to improve your strength in Judo? Bodybuilding has a different end goal. You should have used a generic strength training program. I suggest using Wendler's 5-3-1 variation for MMA and BJJ competitors, it tremendously helped a lot of fighters
1:25 - Bodybuilder training
2:30 - Judoka training
3:05 - Squat
4:25 - Pull up
5:25 - Rowing deadlift
5:50 - Bench press
6:30 - Injuries preventions
7:50 - Conclusion
I did 5 years in federal prison on drug related charges. I powerlifted, and got very strong for my weight (175 with 305 bench, 425 bucket squat, and 565 deadlift with wraps). Judo (brown belt), bjj (blue belt) and boxing have changed my life since I’ve been out, but the powerlifting has been tremendously helpful in competition. I’m 165 now and in competition I haven’t ran into anyone that I felt was stronger in my weight bracket. Of course skill can beat strength, I get whooped in class regularly, but it sure does help when you’re matches with someone similarly skilled. Now I alternate powerlifting and endurance lifting. 15 sets of 10 (db press, bb row) with strictly 60 seconds rest has made it where I don’t get sore after training anymore. Also one set of 200 squats and one set of 200 sit ups/100 leg raises has helped. If a muscle is sore the next day I consider it a weakness and work on it. Upright rows are one I’ve focused on a lot recently.
What is your height and age please ? All the best .
As a life long bodybuilder I’d advise you to stay away from upright rows bro. The worst exercise for shoulder injuries long term 👍💪🏼
Are your ears ok?
I ain't readin allat
Good that you turned your life around using powerlifting and combat sports.
> High rep kettlebell swings, c&p, or snatch.
> Body weight exercise(i.e. pull-ups, dips, push-ups, dive bombers).
> Neck strengthening exercises.
> Mobility and flexibility drills(especially for age 50+).
> Proper rest and nutrition.
Between Judo, BJJ, Boxing, Surfing, and the Military half of what I do is rehabilitation. Knees over Toes guy has some great content. I can't recommend Slant-board Step Ups, Knees Over Toes Lunge, Norwegian Curls, and Tibialis Raises enough. I would also add X-band walks or Monster Walks as well. With all of this, your lower body should be well protected.
I will add that deadlifts with a Hex Bar are a good substitute for "primary strength" for those that get injured too often with squats.
I agree I find those exercises also have better carry over to athleticism aswell.
I've never done bodybuilding as part of training. I've personally found that power lifting and strongman work really well. Strongman in particular with the weighted carries translates perfectly into grappling.
I agree very much, though I will say most good strongman and powerlifters use bodybuilding to enhance their training, so as far as priorities go you could put
#1 judo
#2 strongman / powerlifting
#3 bodybuilding & cardio (because both are high rep & involve a lot of heavy breathing)
Personally I think this is the ideal set up
Its def way better for combat sports
Strongman training gives not only strength but also endurance but i think every kind of strength exercises has its merits- calisthenic, for example, may improve your balance, feeling of your body weight and give you a stronger grip.
@@jettfuelfitness body building is it's own thing, what you mean is high rep mid weight lifting
I will take it Weightlifting over Powerlifting. I would trade 270kg Deadlift to 150kg snatch.
I think deadlifts can be very helpful because they work your entire posterior chain even more effectively than squats. The posterior chain is very important for any athletic activity and it helps maintain your posture. I also think core work (not situps and crunches) will also be help to keep your posture from being broken, help transfer power from the legs to the upper body and give you strength doing newaza off your back. Mace training like the kind the pelwani wrestler the Great Gama can also help with throws.
I lifted weights for several yrs when I started karate as a teen the head instructor Tom Conner competed n bodybuilding n his 50s so the dojo was fully stocked w the gear... but by mid 20s I changed dojos n I was doing calisthenics now I'm 53 n wish I kept up the weights ... I'm still working out but the extra muscles worked like a suit o armor I should have kept lifting... well I do have some dumbbells I work w but not same
I wonder how many Judoka and others are using kettle bells . Great video Chadi . Liked and *SHARED* .
As a former world champion powerlifter - before that national bobsleigh athlete and football player in university - as a powerlifter I became incredibly strong; but my athleticism took a huge dive. The 225lb bobsledder me vs the 255lb powerlifter me would destroy him. Elasticity and velocity are are dominant. Everything has its diminishing returns. Ie. once you can squat 600 is there a point to squatting 750??? Or would it be more beneficial to improve speed once a 600 is achieved. Everything has trade offs.
Great point!
I got into power building & it did help a lot but there was remotely no athletic movements involved. I miss being a hypertrophy machine. Trying to figure out a way to be well rounded. 10 squats sounds pretty good. Right now I'm doing a heavy 4-6 reps.
Awesome video brother Chadi. All these exercises are not only beneficial for any grappler but also necessary. One exercise though, that I think all grappling based martial artists need to incorporate within their strength/conditioning regimens is grip training. Training your grip to become like a vise, is extremely important to all grappling styles.
Deadlifts and Cleans/Snatchs is the way to have a hell of a strong grip
@@beskeptic oh I agree, no doubt. But functional sports specific training with the grip is one of the best ways to go, ie: gi pull-ups/hangs, certain gripper work, etc
Wow Thanks Chadi.
KneesOverToesGuy’s programming is nearly perfect for grapplers, I probably wouldn’t be able to train without it.
Which programming specifically? I thought it was catered more around vertical and horizontal athletic sports.
@@orlanskimer He has three main programs: Zero (bodyweight focus), Dense (higher rep), and Standards. I would buy a membership to his website, write all the programs down, then cancel.
@@SpiralBJJ Which of those programs would you recommend? Dense was okay, but I need to keep Deadlifting, Sprints, and Overhead press for work...
@@lamesurfer1015 Ben suggests going from Zero to Dense to Standards, but I know of people using his key exercises as accessories for their main lifts. The important exercises are Tibialis Raises, ATG Split Squats, Nordic Curls, VMO Squats, Step Up Variations, and Jefferson Curls.
Does he have any exercises that can help grapplers out with her elbow joints I've got a tweaked elbow for over a year now that I would love to get fixed
Great Video Chadi - I appreciate your clearly differentiating training for appearance (bodybuidling) vs. training for functional strength (Judo / Grappling). It's great to big big and strong as a grappler as long as you are able to apply that strength and size efficiently and effectively!
Well done. A body Builder lifts for size, symmetry and definition. not the best applications for an athlete. ono was actually performing the full Clean and Jerk and Snatch lifts and he will also train the assistant exercises that a Olympic style lifter would do. Again, you made a excellent point.
Esse canal me fez ver o judô com outros olhos 👏🏽👏🏽👏🏽
Thank you Chadi for another excellent video.
5:00-5:10 holy shit
Deadlifts really aren't any more dangerous than any other barbell lift. People are more likely to be injured by attempting Olympic lifts with poor technique. Also, I don't think you can really compare deadlifts and rows since they're different movements (they're both great).
I disagree. Just because olympic lifts are possibly even more dangerous does not mean that deadlifts don't have major risks.
@@miesvaillanykyisyytta3252 Most of those injuries come from people not managing load and intensity. Deadlifts Don't train explosiveness like Oly lifts, but the technique is a lot loss difficult.
Love your videos. Would be cool to see more videos on American catch wrestling and carnival wrestling. Not much quality content on the history of grappling out there.
Functional Strength and conditioning is the way.
I may not know much about judo but I know something from having tried it in two different clubs and I have been studying lifting for a long time.
If you are very short, young and healthy something like a one arm pull-up may be feasible but depending on your injury history, weight, height and age it might be a waste of time to work on. People are born to be good or bad at certain exercises and you should not glamorize any single exercise just because it looks impressive.
Doug Brignole has good ideas about lifting; he basically says to use less weight and fewer compound exercises; more gains for less injury risk. Using excessive weight in biomechanically advantageous positions makes you feel like a superhuman but it does not contribute to your growth nearly as much as you think.
Imagine borrowing a book from a library that weighs three kilograms and the text is really densely printed and small so you have a lot of words on every single page. Also imagine the book is about bird watching and you are extremely curious to learn about swans. Now imagine a book that weighs only 250 grams (one quarter of a kilogram) and has some pictures and the lines of text are spaced farther apart with a bigger font so there's far fewer words per page but that book happens to be about swans exclusively. Which book is going to give you more information for your troubles?
Reading that huge book makes you feel like a bird watching bad ass and you might even get a Ph.D in ornithology and feel your ego inflating like a balloon but some guy with a high school education who only cares about swans might still know more about swans than you.
Similarly when you get buried under 500 pounds in the squat or nearly snap your arms trying to bench 400 pounds you feel like a bad ass and you think that all that poundage is somehow transforming your entire body and everything that's being squished by the weight but that's not how it works. An arm wrestler who actually works on his forearms properly will easily overcome a powerlifter of similar height and forearm length in arm wrestling or in exercises that actually target forearms (three major muscles plus smaller ones below the elbow) intelligently.
If you can train a muscle directly and are serious about getting stronger and bigger, why not train it directly instead of hoping that the muscle will somehow catch up as long as you do compounds where the muscle may act as a synergist? If you want to move to Brazil, learning Spanish helps with learning the local language (Portuguese) but it's much smarter to simply start learning Portuguese right now (the direct approach) than to learn Spanish and hope that things will work out.
I'm not against compound lifting though as long as they are safe lifts and don't give you any pain. I would not recommend deadlifts or bent over barbell rows. I know people who wrecked their discs for life with that. There are safer and just as effective ways to give the MUSCLE the same stimulus without beating up your spine and joints. After all strength training is not about abusing your joints and spine and trying to use leverage to move excess weight but targeting the muscle. Athletes in competition will maximize leverage to minimize muscular effort but that does not help when it comes to getting stronger for real instead of fooling yourself with leverage and trickery.
I really appreciate your analytics👍👍!!!
Very interesting, it's true that judo give a very specific body. With a big back, large hips... BUt i feel like the morphotype is changing nowadays, wit tall guys like the spanish sherazadishvili etc
Hey Chadi, what about aerobic cardiovascular output in judokas? Even though anaerobic output is needed in overall performance, how do judokas get past that initial energy dump of the first match, while still maintaining fuel in the tank for future matches?
Randori is the main thing, but usually you do a lot of aerobic training doing things like tumbling, bear crawls, sprints, and basically besides training specific techniques you are doing cardio from as soon as you bow on the mat to when you leave
I find tempo running to be a good way to improve your cardio; where you run say 10 laps and you sprint in between the laps e.g. 3rd,6th and 9th lap but you can start with speeding for 2 laps.
Travis stevens said it best. "If you can do 2 hours of hard training twice a day, why can't you do 5 minute matches?"
Ive known about knees over toes for a long time. Now that a judo guy has recommended it, I’m now sure I will buy his new book!
Excellent
It's important to caveat all of this with the fact that most professional athletes are on steroids, judoka included. I mean, how on earth can you be a train judo 3 times a day - every day, be absolutely jacked to the point where you could compete in a bodybuilding competition AND have a 600lb deadlift + 500lb squat? Plus, Ono is 5'8 and competes at -73kg. Rofl, give me a break.
I generally agree with you about steroids in top level sport but there are very few people getting popped for steroids in judo which is an olympic sport after all, so will be rigorously tested, these are young guys who have probably always trained to a similar level of intensity most of their lives and also have good genetics. Don't get me wrong there is almost certainly juicing going on but probably not everyone as you imply, also are you saying 73kgs for someone 5'8 is heavy or light? I'm 5'6 and weigh the same and I'm pretty lean, I train with a shorter guy than me whose around the 82kg mark. I'm not trying to be a dick here I'm just curious what you mean?
Also I think deadlifts are still useful for judoka, since they hit hamstrings and spinal stabiliser muscles, which you don't train with rows or squats. Throws like O-soto gari really depend on strong hamstrings, spinal stabilisers important for almost any but especially lifting throws like ura nage.
This is good. Fitness is almost equal to technique in importance in my opinion. The more strong and fit we are, the more effective the technique.
I saw the video where Mr Oberst said that.
I disagree. That might be true for the context he used it in. As a football player and for some athletes.
But as a grappler of any grappling sport I believe deadlift is very important. Pull ups and rows will not strengthen the lower back like a deadlift will. Or squats for that matter.
Deadlift with squats equates to that strength in picking a dude up and setting him down enthusiastically!
Squats used in conjunction with deadlifts will up your strength for grappling sports exponentially and will greatly Injury proof your back.
Now if you’re a gym bro and forget that lifting is a supplement to your judo and are all about the ego and maxing, then you will certainly injure yourself squatting and deadlifting.
I remember being a young teen and wanting to look like a Mr Olympia...and then Eddie Guerrero died, and he wasn't even THAT big for THAT long. Bodybuilding has seriously lost its way. It started as a way of perfecting the human form and now it's about distorting it as much as possible
Bodybuilding is fine and healthy,its the drugs that can unhealthy.
@@scarred10 yes, and there hasn't been a natural bodybuilder that anyone cared about since maybe the 1920s?
I need to get myself dumbbells.
Thank you for sharing ☺️.
Consider training this push up - only doing a push up on your finger and toe tips. This will train your whole body from the tips to your spine - everything will be engaged. The key to every exercise is mindfulness. Most people "just do" an exercise in any way they are used to move their body that is what we truly need to be focused on bringing back the mindfulness. Mindfulness is happiness - it is seeing and feeling in your spirit that your doing will bring results because you do it that way anyway - before we do anything we have a vision or thought about before we go into action. True power comes from your spiritual strength your body has to adapt to your spiritual sate - if you want to train you train trust. as long as it is alined in your spirit :D
Them: do you even lift bro?
Chadi: ...yes lol
Chadi my friend, you are correct saying bodybuilding splits are not the way to go for fighters, but you did not read Starting Strength yet. Its going to help you a lot in a video like these one.
*After Barbell back Squats, the Deadlift is the most superior exercise you could do to get stronger*. Thats not a matter of opinion, that is how strong people got strong....Compound movements like Squats, Deadlifts, The Press, Bench Press, Chin-ups/Weighted Chins and Power Cleans/Snatchs are the foundation of strength! Later you should do too some auxiliary movements like Dips, Rows, triceps extensions, etc.. to help the numbers on the core lifts continue going up.
You correctly value the importance of the Power Cleans but did not relate the Deadlift as its basis.
The way to squat correctly is of course with knee over toes... so doing squats with correct technique is enough to make your knees really strong!
Sir could you make a video about judo and indian wrestling
Great video, i have just one remark - it wasn't chin-up that you showed but one-handed push-up. Cheers 😎👍
Bodybuilding and combative arts goes together perfectly. By bodybuilding, I don't mean powerlifting.
Central to bodybuilding is beauty and symmetry. You play tennis, you pick up a racket and you became a fiddler crab, totally lopsided and uneven.
A central concept in bodybuilding is the symmetry of the antagonistic muscle/motion. calf raise, aka tiptoe, aka relevé has its opposite toe raise aka dorsiflexion.
Combative arts are like like that, it's Ying-Yang, push-pull.
Tennis is like that too. Move forward, backwards, left, right. Hit up, down, left, right, near, far. Perfect if you play tennis ambidextrously.
The antagonistic concept in bodybuilding is also built-in into martial arts and martial sports.
I tried to play a Judo video game, Uchi Mata for the Commodore 64 in emulation. The 2 fighters grab each other. I thought I was the character on the left of the screen. I move the joystick to the right, my character pushes his opponent backwards. I move the joystick to the left, my character pull his opponent forwards.
Then I thought to myself, "Wait a minute! How do I know that I am the character on the LEFT?" Because pushing to one is pulling to the other!
It's Ying-Yang, push-pull.
Were you high when you played the game?
I do MMA, when it's not specific training striking, grappling, this is a lot of body weight exercises, squats, pushups, pull-ups, chin-ups, Burpees, mountain climbers, etc... I have days for plyo and cardio, when I use weights that's for compound movements the only isolation movement I use are wrist curls.
Disagree entirely with your take on deads. They build strength in the entire body, also, it's important to be skeptical about certain statements from competitors/influencers, they are known for exaggerating to get views. There are some highly naive people who actually took Arnold's statement "milk is for babies, men drink beer" seriously.
Yes! Drink milk and do your deadlifts!
@@beskeptic Milk isn't good for every body.
Disagreed. Explain to me how deadlifts "build strength in the entire body". This seems completely false on its head. When one muscle contracts the muscle opposite it lengthens. Do bicep curls work your triceps? No. When you curl the weight, your bicep is contracting (working) and the tricep is lengthening and there is not much of anything going on anywhere except your arms. Why would deadlifts be any different and violate these laws?
My dad's judo teacher said if he caught them at the gym he'd kick them out of school.
one-handed pull-ups on a finger board are absolutely insane!
Great video Chadi. Thanks for including knees over toes, it’s been huge for my bjj journey. After 10 years, I’ve accumulated several injuries.
So many people focus on pure strength because it sounds/feels good but it really doesn’t translate well into performance in bjj (and judo I imagine).
Deadlifts are fundamental. Squats are fundamental. But never pump bench press because it is directly affects your shoulder mobility which is extremely important in judo.
Theres nothing fundamental about any exercise,theyre all just supplemental to the sport itself.You can do any type of compound leg exercise to help.Certainly a deadlift isnt needed.
@@scarred10
Everything is up to you and your system and certain needs.
Bench press makes you stronger, simple. Just like doing any other exercise. If you wanna compete at a high level you should be quite strong in all aspects
Lunges are a Godsend and a heavily underrated lower body excercise that I feel are just as beneficial as squats
I love the body of Judoka
Try looking at another type of strength training, rotational strength training using clubs/gada and kettlebells. In Judo you are using a lot of rotation movements and adding weigths doing these movements will make you very strong and help increasing mobility. Take a look at Scott Sonnon who was a Sambo athlete and pioneered these training movement from India and Persia to the rest of the world. Now people like Mark Wildman dedicate to these types of training. I started changing my training about 7 years ago from bodybuilding/powerlifting/strongman (20 years of training) to this new type of training. It has changed my life, now I have a lot more mobility and added functional movement strength that at the age of 45 I started doing Judo. 7 years ago I would have never been able to do so, my body was in a really bad state. For my legs I added doing squat sits for time and partial squats for lifting my opponents and use a lot of sandbag training to increase core strength.
Total body connectivity with compound lifts and tons of calisthenics. Work in that transverse plane! Most programs are filled with movements almost exclusively along the frontal and Sagital planes. It us all about neuro motor recruitment and the entire body being connected and unified.
Brining up alternatives to weight training in the west tends to bring out folks who immediately assume you’re arguing against the use of weights for some reason. Kind of a weird paradigm since weights are relatively “new” in the grand scheme of fitness.
There is nothing wrong with weights at all, nor is there with calisthenics which was the norm for the majority of human history and every grappler there in. Idk why folks get so tribal about it.
External weight is the first instrument to gauge strength people had, together with physical confrontation.
What you might not have thought about, is that a lot of us come here from the "I want to be strong" rather than the "I want to be fit" mindset. Maybe even "i want others to see I'm strong".
Chadi Kimura vs Rener Gracie make it happen flograppling
I love the filosophy of kneesovertoesguy, it's similar to mine, but I'd add the inner and outer flexions, like pencak silat stances, strong and flexible joints
Yeah I agree for lower body those movements carry over better than squats and deadlifts.
(5:22) Should my dumbbell roll be 60% or 80% of my body weight
Yes.
Judoka vs ENHANCED bodybuilder. That's nothing like a natural bodybuilder.
I love doing my push, pull split. Recently trying to lift heavier with fewer reps.
Hey Chadi.look the bodybuilding routines you talked about are modern,if you wanted to compare Judoka to Classic bodybuilders,you should have talked about Classic bodybuilders.. meaning those from the 1950s and before
Trap Bar Deadlift
Romanian Deadlift
You can work this combo If you don't like Deadlift
i was just wodering what sort of split judoka should be doing. e.g. if doing a ppl split, how much time should be spent on push, pull and legs in training for the best possible judo?
Thanks for the education in how to Do things smart in strength and flexibility training Thumbs up 👍
Thank you
I'm doing a push pull leg split at the gym while doing Judo, simply because I'm skinny and I need a large, strong looking body.
Chadi, how do I get a big strong leg like Ono? Damn, that leg is really huge
The highscool part of japanese is a big part of it, when they are teenager, where the body change the most. They do crazy crazy training, sometimes 5-7h a day pretty much all year
I am personally struggeling with core strenth, any idea or suggestion?
I think the judoka shown around 2:40 are oversized and clearly trained like bodybuilders. They are a bad example. I don't agree with the 8 to 10 rep range with heavy weights as shown around 3:10
Judoka should do quarter squats only in the endurance range (load with own bodyweight and do at least 15 reps per set) + somewhat heavier weights in the strength range (load with bodyweight + 20% for 5 reps max per set)
How many days a week we should do this work?
How do Japanese get calf like that ?? Please explain
Robert Oberst is a prime example of someone who was probably already stronger than 99% of people before he ever bothered learning anything about training. So when the guy who was 6'1" and 220 at 12 years old tells you to not worry about your deadlift...maybe disregard that shit. There's also many ways to deadlift, so if they feel bad to you, find a variation/form that doesn't. Probably just a limb/torso proportion issue.
When ever I’ve done press ups etc my right wrist always starts to ache, even when I try to put less weight on it
Great video!
I recommend checking out the Bioneer's RUclips page, absolutely tons of info about functional training and athletic performance.
Many thanks.
Good stuff here but you forgot neck. Gotta have the thickest neck in the world to protect the upper spine when getting thrown
Anyone got a program that covers these things that they'd recommend?
Should have timed the video when you said " do you even lift bro" with the pic of you deadlifting the mother load
شادي انت عربي ؟
The Underground Strength method created by Zach Even Esh is what I’ve been following since I found him in college in 2013.
Basically combines heavy barbell lifts with a lot of strongman, body weight, and bodybuilding work.
One of my favorite underground inspired workouts is kettlebell clean and press combined with a pull-up ladder… after that’s done hit some farmer walks and sleds. Stuff like that has great transition to grappling.
As I’ve gotten older (I’m now 30) I’ve stopped doing so much barbell work and transitioned to more explosive work with kettlebells and dumbbells … much easier on my joints
I follow LA Serria PE workouts it helps me stay agile flexible and on toes in any position.
Chadi handsome asf dayum son
I would disagree about the 1 armed chin push etc.You need to much specialization for that.A judoka in my opinion should have the upperbody of a weightlifter and the legs of a Nfl player.
One arm pushup (not one arm pull-up )
Buen Video!!!! Gracias
Imma need giant legs like the japanese.
4:00
Ironwolf?
Hey Chadi, you said chin ups when you ment to say Push ups
No natural bodybuilder follow the buendia gym bro split with frequency once a week. This is a poor comparison. Natty bodybuilders need to do strength work on squat, deads... in addition to accessory and hypertophy work. Athletes need to also do strength but may backoff on bodybuilding work if they try to maintain weightclass, and might add plyometrics and powercleans... the Oberst statement is not true, there is nuance to it I know, but deadlift is a great hip hinge and build up posterior chain that is very important for athletics, fatigue just needs to be managed because it is more taxing, but a great exercise
Firas zahabi said knees over toes was horrible for you
judokas are basicaly bodybuilders who use humans to build strength instead of metal
It’s all good just take roids 😂
Bodybuilding and martial arts... that doesn't fit together. Other ways of lifting weights goe well together with martial arts, but not body building. Bodybuilding is just a waste of resources.
But bodybuilding is not fitness though! I recommend trying with kettlebells and clubbells, and training 4 times a week (kettlebells twice a week and clubbells twice a week). If I was to do a barbell program, I would only do deadlifts, squats, rows, and overhead press
why in the good lord's name would you use bodybuilding to improve your strength in Judo? Bodybuilding has a different end goal. You should have used a generic strength training program. I suggest using Wendler's 5-3-1 variation for MMA and BJJ competitors, it tremendously helped a lot of fighters