Here's is my modification of Tony Horton's "Kenpo-Cardio-X" to my "Judo-Cardio-X". At the very least it will become one of my personal cardio routines, but I'd also like to offer it to my judo club to provide a cardio-intensive, judo focused routine for both competitors looking to "up their game", and recreational members who just want to get in better shape. If it becomes popular in any way, even just at this local dojo, I may actually make a video of myself and a few other judoka doing the routine and send it off to Tony Horton to see what he thinks.
Judo-Cardio-X, Version 1:
- Warm-up for 5 minutes plus 2-3 minutes of stretching. I used most of the P90X Legs & Back warm-up.
First Group: Breakfalls
- Rear breakfalls to squat - 30 seconds
- Rear breakfalls to stand - 30 seconds
- Rear breakfalls to stand with one leg (alternate each time) - 30 seconds
- Rear breakfalls to stand, adding plyometric jump - 30 seconds
- Right & left (alternating) side breakfalls to squat - 60 seconds
- Right & left side breakfalls to stand - 60 seconds
- 60 second cardio break - keep moving/active recovery
Repeat first group
Second group: Rolling breakfalls, Clean the Mats & Footsweeps
- Rolling breakfalls, alternating left and right (back and forth) - 60 seconds
- Clean the Mats, both ways - 60 seconds
- Deashi-barai, right and left - 60 seconds
- Okuri-ashi-barai, right and left - 60 seconds
- 60 second cardio break - keep moving/active recovery
Repeat second group
Third group: full body throws
- Uchi-mata, right and left - 60 seconds
- Kata-garuma, right and left - 60 seconds
- Tai-otoshi, right and left - 60 seconds
- Seoi-nage, right and left - 60 seconds
- 60 second cardio break - keep moving/active recovery
Repeat third group
- Cool-down for 5 minutes, including stretching.
Notes:
- The full routine is just under 45 minutes, and is intended to stand alone.
- An after judo-class conditioning version would not require the warm-up, and could perform each group only once, cutting the time in half.
- Although this is intended to be used by judoka who are familiar with, and skilled in the movements, even a completely untrained person could attempt to safely and basically "go through the motions" and still get a good cardio routine, in the same way that Tae-bo offered a good work-out, but certainly didn't train people in an effective combat sport or martial art.
