Judo-Cardio-X, Version 2: switched the order of the first two groups (the two footsweeps are far less intense than everything else, so good for continued warm-up), with modifications to the order within the (new) first group.
Judo-Cardio-X, Version 3: streamlined the movements and implemented interval training. Had to substitute bunny hops for rolling breakfalls. The latter make me nauseous, and the former make for a more intense movement.
- Warm-up for 5 minutes plus 2-3 minutes of stretching.
First Group: Footsweeps, Rolling breakfalls & Clean the Mats
- Deashi-barai, right and left - 30 second light interval
- Okuri-ashi-barai, right and left - 30 second light interval
- Deashi-barai, right and left - 30 second work interval
- Okuri-ashi-barai, right and left - 30 second work interval
- Clean the Mats, both ways - 30 second light interval
- Bunny-hops - 30 second light interval
- Clean the Mats, both ways - 30 second work interval
- Bunny-hops - 30 second work interval
- 60 second cardio break - keep moving/active recovery
Second group: Breakfalls
- Rear breakfalls to squat - 30 second light interval, 30 second work interval
- Rear breakfalls to stand - 30 second light interval, 30 second work interval
- Rear breakfalls to stand with one leg (alternate) - 30 second light interval, 30 sec work int.
- Rear breakfalls to stand, plus plyometric jump - 30 second light interval, 30 sec work int.
- 60 second cardio break - keep moving/active recovery
Repeat second group
Third group: Full body throws. Be very deliberate in the light interval, slowly increasing speed while attempting to maintain clean technique.
- Uchi-mata, right and left - 30 sec light interval, 30 sec work interval
- Kata-garuma, right and left - 30 sec light interval, 30 sec work interval
- Tai-otoshi, right and left - 30 sec light interval, 30 sec work interval
- Seoi-nage, right and left - 30 sec light interval, 30 sec work interval
- 60 second cardio break - keep moving/active recovery
Repeat all 3 groups if doing the full routine, otherwise move on to the cool-down.
- Cool-down for 5 minutes, including stretching.
Notes:
- The full routine is 42 - 43 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 to less than 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.
