[quote="afulldeck"]
Cichorei Kano wrote: Q mystic wrote:
The one thing I am missing in your post, and remarkably, I see that often in people ... they always do the same. If you have run for 6 weeks for >5 d/wk for 40 min, and have been doing that for that entire time, then something is wrong. What is wrong ? One of the principles of training is that you have to overload your system. If it was very hard for you 6 weeks ago to do this, then it likely is no longer today. If so, then why are you still running according to the same training regime, which now no longer is overload. You need to keep increasing what you are doing, either by speed, duration, inclination, whatever. In any case after a period of 6 wk you should be able to increase. A training should never be comfortable. From the moment it's getting comfortable, you are losing training effect, unless that training has a different purpose such as warm-up or a low volume/intensity training the day before a contest.
Agreed, but let me add to CK. The high intensity to create overload condition in long distance running doesn't equal the high intensity of 2 minutes of judo and vis-a-versa the intensity of 1 or 2 minutes of judo doesn't equal high intensity long distance running. These are different sports, and hence, have different adaption patterns. That said, I would bet that your ability to handle running longer distance has improved over your training cycles...which is good if your running is your sport.
This brings up the principle of SAID (Specific Adaption to Imposed Demands) which is at play here. The princple of 'specific adaption' is your the guide to improved (really focused) training protocols. Meaning, if your demands are not specific to the performance demands of your sport target, no functional adaptation will take place. In your case, you wanted improved cardio response while doing judo in a 1 to 5 minute match. This type of cardio response is more associated with longer sprints say 200m-400m. But better yet, stop and go sprinting against a partner or pushing and pulling sleds would show real improvement in your shorter matches. And yes, there is a higher chance of injury.....
BTW, I am not saying long distance running is bad rather just not appropriate for your end goals. in fact, you might want to include some distance running as a general prepareness training cycle after a layoff or at the begining of a training cycle change.
This has been classical issue in training for judo, but the solution is different. Simply adjusting intensity and duration so that your run matches the theoretical duration of a context may be tempting, but does not yield the expected result. That's the approach that was tried out in the 1970s. There are several reasons for that. A judo contest is not controlled by you, and it does not last 5 minutes either; the duration is impossible to know beforehand, although, yes, in theory one should be sufficiently trained to be able to withstand the maximal duration of a contest. In reality a judo contest (but one should bear in mind that this is not what the original poster asked since at 43 years old he is likely not aiming to become a national or international champions, thus the discussion is starting to move on an tangent towards optimal training) is neither aerobic nor anaerobic, but one of erratic and unequal switches between both (a decent read for that is Franchini E, et al.: Physiological profiles of elite judo athletes.
Sports Med. 2011; 41(2): 147-166; I'm doing the physiology of women judoka myself, currently in press). For that reason, the optimal running training to support his kind of activity requires more than one type daily: 1 distance running training, 1 interval sprint training.
This is all easier said than done and practically unrealistic for a 43-year old who has a past of a heavy smoker rather than that of an elite athlete. Even if one could do it, the recovery required from that kind of exercise is virtually incompatible with other duties such as a fullt-time job and family life. Beside that, there are serious reasons why people stick to jogging rather than sprinting exercise, even though the effect of certainly interval sprinting is higher. For example, adherence to sprinting interval training is way lower. That should not be a surprise: higher injury rate, and in order to do it you already have to be well trained. You can't really go interval sprint as a way to ... "take up training". Weather has a far more serious effect on sprint training than on distance running. You can go distance running even in the middle of town, in high-winds, rain, snow, in the woods, on concrete. Not so for sprinting. The margin of deviation from ideal weather is limited. Well, I am not blocking anyone from wanting to try out sprint intervals in snowy weathers, icing or high-winds, the effect of which likely will be that it will underpin what I have just said: far lower adherence. The consequence of that lower adherance is a quick loss of abilities, which then will seriously interfere with your sheer abilities to do the training next time weather or other conditions are better. A week out on sprint training is far more considerable than a week out for long-distance training.
To optimize the yield for judo, it is not even enough to just run distance and sprint, but you also need to change the sprint-intervals from day to day and go from shorter to longer, quite difficult and demanding. You also need access to a track or high-performance sprinting interval. if one wants to select the single-most appropriate distance, then it is 800m interval-training. This obviously is not a mere matter of duration, since clearly a 800m run also is not 5 minutes. It's the effect of the training on enzymes, biochemistry and the ability one yields from this training to bridge both the longer and shorter options. Then again, this information in practice if of no use to the original poster, since who the heck can run 800 m interval runs ? Even elite athletes can't do it unless 800m is your distance. It's about the single hardest running option there is. Well, we all, or most of us can go run for 800 m, but truly sprinting for 800 m ending with in a time that reflects it was an actual sprint and then do one after another, no, very, very few can do that and the original poster won't be among it, not in a million years.
So, in practice it becomes distance running. But the mode of that running can be optimized for judo. One does not need to go for 40 minutes straight. One could devote a selection of that to higher velocity or speed running. Sprinting within that range will have little effect unless one truly sprints which usually is not the case in people doing that. The importance of the distance running though is far greater than you suggest and not at all "not appropriate", but it needs to be 'supplemented' (not 'replaced') by other training in order to get the optimal effect for judo CONTEST FIGHTING (which I doubt is the original poster's goal). It's not a mere matter of optimizing lean body mass, and VO2max, but also the ability to continue at the highest possible proportion of that VO2 max, and distance running contributes to that (interval running does too, but still has the problems I raised such as poor adherence).
With regard to specific training for judo, the obvious answer there is randori, but that is the classical thinking in judo which they too have been doing since the 1970s. In reality the yield of that is far less than judoka like to think. Firstly serious randori has a relatively high injury rate, much, much higher than that of running, for the simple reason that you have a contact training, that involves a resisting opponent, people moving around you, and a high level of unpredictability. Not so in running, with overload being really about the only risk, though in sprinting because of the issues mentioned before that risk (for example pulled muscles) is much higher unless one anorexic distance athletes with prone to stress fractures, compartment syndromes, or unless the distance run per week exceeds a certain level. Besides, doing randori with 20 different people has about zero guarantee that your strategy will have much of an effect on fight number 21 which might have a totally different pace, totally different grips by the opponent, total different arsenal of techniques, etc. Thus, randori is obvious essential as specific training and to continue increasing technical skills, but for the rest it is largely insufficient for optimizing judo physiological qualities.
Last edited by Cichorei Kano on Sun Feb 24, 2013 10:11 am; edited 1 time in total
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