accident_prone wrote:i don't know about the clean & jerk, & snatch, but doing squats, deadlifts and dumbbell bench has caused my training partners to comment on my strength in class. i do know that my original question did not ask for a critique of olympic lifts, but instead asked for people to talk about their strength and grip training outside of judo, and specifically if anyone had experience with some specific tools. not sure what led to the rant about olympic lifts, not so interested in hearing people rant about stuff they *don't* like.
i'm working with the gripper and wrist roller now, will report if i get any results worth talking about.
You solicited advice on strength and grip training outside of judo...you received a response which included an interview with a man commonly referred to as "the father of periodization". Like any good father he wants his children to grow and prosper, so he sits them down and spells it out for them in plain english (even though english isn't father's mother tongue):
1) Sports require power, quickness, and fast application of force. Bodybuilding methods do not result in increasing power. On the contrary, bodybuilding methods make the athletes much slower. And this is a no-no in most of the sports that require quickness and acceleration in force application.
2) Strength training programs for sports must recognize that almost each sport involves different and specific muscle groups. These muscles are called "prime movers" or the muscles performing the actual technical moves. Therefore, strength training exercises have to target the prime movers. The Olympic lifting exercises are rigidly targeting only certain muscle groups, often not very important for many sports.
3) Many athletes and coaches use the same type of strength training, irrespective of the physiological requirements their respective sports require. Each sport has its specific physiological profile. The sports where the alactic energy system is dominant are basically sports where speed and power are necessary to achieve high results [jumping and throwing events in track and field, linebackers, baseball, sprinting, etc.]
4) Most sports performed on the ground [all team sports, track, martial arts, etc.] use knee extensors and flexors, and gastrocnemius and soleus for the ankle actions. Therefore squats, leg curls, and toe raises are very popular
5) Abdominal curls with all variations and rotations are very necessary for all sports. A strong back is also crucial in many sports. Therefore, back extensions should be considered. (I wouldn't do any ab curls as they can result in injury. You should consider sticking to excerisies devised by Dr. Stuart M. McGill, so as to avoid any injuries to the back)
6) In sports training, it's more important to think about training movements
and not muscles
since exercises that mimic a technical move are better for targeting the prime movers.
7) Organize a longer-term sequence of training methods. Plan everything you do well. Be more methodical in what you use in training
Allow the necessary time for the athlete to grow, to get ready for the next method, load increment, or alternation of types of strength. Remember that you can help a great deal, but you may also do quite a bit of damage. The coach has to wisely use maximum stimulation, high recruitment of fast-twitch muscles, and alternate with power training, where the firing rate of the same muscles are trained.
8) The efficiency of an athlete's performance depends on his or her quality of training and nutrition. The energy used by the body strictly depends on the nutrition, diet, and training supplements one uses. But nutrition has to also be periodized according to the periodization of strength and endurance training. One can't just talk about nutrition in disregard of training.
9) One of the greatest frustrations I have is that to some authors, there's no clear distinction between the objectives of strength training for sports, bodybuilding, and Olympic weightlifting. Authors with a football background expect everyone to do what a linebacker is doing. The same thing is valid for those who have a bodybuilding background. They discuss split routines, supersets, etc. This is totally inadequate for strength training for sports.
Maximum efficiency with minimum effort. Does that ring a bell? That interview was a crash course in sport specific strength training...
Then again I get it. If I could only train with my "gripper" or "wrist roller" (thats what I used to call it on date nights...), I'd be frustrated too. I think that you should find yourself some training partners outside of judo, you sound like you've been neglecting your prime mover...