Judo Strength Training

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Preventing and Managing Injuries by John Buckley

Judo is a full-contact combat sport and players must realise that to participate carries the risk of injury. To put things into perspective however, the frequency and severity of judo injuries is not as common as in other similar body contact sports, such as football.

Suffering an injury when playing sport carries a number of consequences. There is the obvious immediate pain and discomfort, inconvenience through loss of mobility, inability to attend studies or work, medical expenses, loss of wages, etc. Prevention and management of injuries should therefore be of interest to all judoka.

On the brighter side, there are few people who have played the sport for any length of time who have not been injured at some stage of their career. The pain goes, bodies heal, and in almost every case you will be able to return to training.


Preventing Judo Injuries

Probably the single most important factor in preventing judo injuries is a thorough warm-up routine. This is largely the responsibility of the coach, but individual players share this responsibility – especially if they arrive late for a training session.

Warming Up

Warm-up exercises do more than heat the body. The most important part of the warm-up is to minimise risk of injury by gently and progressively stretching the ligaments and activating the muscles (stretching and contracting them). We need to get blood into the muscles but also need to be careful not to give them complex or strenuous exercise before muscles and joints have been moved and stretched.
Initial exercises should be very simple – e.g. jogging around the mat – to get things started. As the body warms, additional movements can be included to activate different parts – back, shoulders/arms, abdominals. More strenuous exercises, such as sprinting and explosive jumps, should be last, only after thorough preparation.
The warm-up should be methodical, and cover all parts of the body.


Stretching

As for the warm-up, the stretching routine must cover all areas of the body. Stretching is best done following the warm-up. Develop a stretching routine that starts at one end of the body and moves to the other, e.g. neck, shoulders, arms, trunk, lower back and abdominals, legs, hamstrings, quadriceps, calves. Don’t
forget the ‘extremities’ – wrists, fingers, ankles, toes. Your stretching routine should be one that you can do on your own, without a coach’s supervision. This means you will be able to use it at tournaments as you do your warm-up.

When stretching, avoid ballistic or ‘bounce’ movements as these can actually tear muscles. Use a static stretch in each position for at least 8-10 seconds.


Fitness

In addition to a proper warm-up and stretching regime, being fit also reduces the risk of injury. Attend the dojo regularly, and if possible do some supplementary training – walking, running, cycling, swimming, etc. Check the Training Suggestions page on the SUJC website for the water circuit, judo circuit and uchikomi training if you are adventurous, and especially if you are serious
about your competitive career.

Not everyone can train regularly, so it is important to know your limits and not to overdo it.


Immediate Treatment

Quick treatment of injuries will assist in reducing recovery time. The club has a number of people trained in First Aid. They will normally be the first source of
assistance if you are injured, and will also arrange or recommend further treatment.
Application of ice as soon as possible to sprains, strains and knocks is an important initial treatment that will mean a shorter recovery time. Ice reduces internal bleeding, thus reducing muscle spasm (tightening), thereby reducing pain. Ice also reduces the amount of blood circulating in the area by causing blood vessels to contract and minimises swelling.

When applying ice to injuries, cover the skin, or apply oil to avoid frostbite. Apply ice for periods of about ten minutes on and ten minutes off for an hour or more, depending on the severity of the injury. Judo players should always have a supply of ice, or cool packs in the fridge at home, just in case.

Elevating the injured part and application of a compression bandage can also help reduce internal bleeding and swelling. Compression bandages should be removed at least every twenty minutes to avoid restricting circulation.


Medical Treatment

As the TV commercials say, if pain persists see your doctor! Some injuries will respond to simple First Aid and rest, but be alert to continuing symptoms. Pain is the body’s warning system – listen to it!

With most injuries that prevent training for any period, seek medical advice as to the recommended timing and nature of your return to the mat. Sports medicine practitioners are probably the best source of advice, as they understand better not only the nature of sports injuries, but also the psyche of athletes (“I’d rather die than miss training!”).


Stay in Touch

As with any other ailment, having a sports injury can be a lonely experience - the pain and inconvenience seem unique to you. Depending on your level of involvement in the sport, missing training can be a depressing period, and you may feel ‘out of it’ as the rest of us get on with enjoying ourselves.

If you are injured, try to stay in touch with the club and let someone know how you are progressing. When you can, come along and join in other club activities – the Committee will always welcome offers of assistance in the many administrative jobs to be done.


Getting Back to Training

There are many ways of returning progressively to training, depending on your injury and degree of incapacitation:
• Just doing the warm-up and stretching routine
• Specific remedial exercise programs
• Solo body movement exercises
• Light uchikomi, either with a partner, or using the rubber tube
• Working on technique improvement
• Developing techniques that do not stress the injured part
• Only doing groundwork
• Training on the crash mat
• Avoiding the randori session
• Light randori with partners you trust

An important part of rehabilitation after injury is to restore confidence. This is particularly the case if you have been away for a long time, and if surgery has been involved. The body may be OK, but the mind is still suffering. With your coach’s supervision and advice you can progressively work on restoring self-belief.


Summary

In many sports, especially vigorous, full contact activities like judo, injuries are a fact of life. With care, they can be largely prevented and their effects minimised. All judoka should be aware of the principles of injury prevention and management and incorporate them in their training routines.

Performance Nutrition for Judokas

General Topics:

What are the physical demands of competitive judo?

Judo is mainly anaerobic, with elements of aerobic activity. One particular study shows that the body switches between both aerobic and anaerobic pathways during a match depending on the need. (http://www.jssm.org/combat/2/3/v6combat2-3.pdf)

Nutritionally speaking, this means eating to support the body's recovery from anaerobic exercise so that symptoms like muscle soreness and lactic acid build-up are minimal.

What difference does quality nutrition make?

– reduces stress (physical and psychological)
– speeding up recovery time
– reduces lactic acid build-up
– increases mental ability
– gives your body quality building blocks it needs to regenerate

Identifying sport specific demands of judo: making weight and proper hydration
Making Weight:

– the key is to identify whether a lower weight category is feasible performance-wise
– allow sufficient time to get down to your weight category
– weight loss through dehydration or starvation will affect performance, strength, endurance, even mental clarity: this will not help win a match!
– Eat nutrient dense foods. Everything you eat needs to have a purpose.
– Whole foods: Seeds, nuts, leafy greens, beans, essential fatty acids, lean meats,
fish, fruits, whole grains (quinoa, brown rice...)
– try a whole grain product like Ruth's “Chia Goodness”. It is nutritionally dense
and very filling.
– avoid “fillers” such as refined sugar, processed/packaged foods, white breads, processed
– EFA's are essential to proper weight levels as well as optimal performance. Include flaxseed oil, hemp oil, codliver oil, salmon even if you are eating to cut weight.


Proper Hydration:

– hydration is critical for athletic performance: water is needed for energy, digestion and toxin elimination
– dropping weight through sweat kits or other methods of dehydration is not recommended and counterproductive to performance
– dehydration could put your body in survival mode and fat will accumulate while protein gets burned for energy
– coconut water is excellent as a natural sports drink
Foods to include: pre-workout, during, post-workout, competition
– eating certain foods for certain activities can give you that edge to win


Foods to avoid

– as an athlete, everything you eat has an effect. It's up to you whether it will have a positive or
negative impact
– read ingredient labels!
– avoid foods that require unnecessary energy to digest.
– foods to avoid: processed/packaged foods; refined sugars, luncheon meats, transfats
(including canola oil), all margarine, white bread, coffee, tea, chocolate, soft drinks, alcohol, artificial sweeteners


Vitamins and Supplements for athletic performance

– vitamin B complex is extremely important
– always check with Canadian Anti-Doping Program, even for natural supplements


Let's look at what to eat when training:

Pre-Workout:

− fruits (eg dates, bananas, papayas, mangos), coconut oil, energy puddings
− simple carbohydrate
− easily digestible
− if you have food cravings a couple of hours before the start of exercise, it's a sign that the body is fatigued because it's nutritional requirements have not been met in the days prior
− complex carbohydrates require energy to break down (energy that can be used for training)
− too much protein may result in muscle cramping (protein needs fluid in order to be
metabolized). Protein is for building muscle not for fueling. If protein is burned for fuel, the result is acidic which ends up with a decline in endurance


During workout:

− keeping well hydrated and consuming easily digestible nutrients is key
− sport drinks and sport gels: they contain electrolytes and simple carbohydrates
− stay away from commercial sport drinks: they contain refined sugar, artificial colors/flavors


Immediately after workout:

− the 45 minutes following the work out is the fuel window; this is the best time to consume high quality food. Muscles will be better able to absorb the carbs in food and speeding recovery
− a simple carbohydrate is best and easily digestible
− if you don't “fuel” up, your body may perceive this as stress and retain fat while burning muscle
− the ideal food will contain very little fat, no fiber (both of them slow the rate at which carbs enter the boodstream)
− 4:1 carb to protein ratio. Alkaline source protein. A small amount of protein helps speed glycogen synthesis but too much protein will slow recovery
− try a recovery pudding. A pudding is easier to digest than a solid food.


Post-workout (an hour after your post-workout snack):

− time for a complete nutrient rich meal
− high quality protein, omega 3 fatty acids
− if after a really draining workout, a smoothie would be best


Alkalizing your diet:

Why?

− Alkalizing foods are important for the body's post-exercise repair process
− lactic acid build up, general stress and acid forming foods will lead to muscular stiffness

Source: http://www.burnabyjudoclub.ca/documents/performance-nutrition-for-judo.pdf

Recovery after a Judo Training Session

Recovery after a Training Session
by Matt D'Aquino

Do you ever wake up the next day after a grappling or weights session with sore muscles?

Many people wake up sore and uncomfortable after a session of judo, weights, running r any other intense exercise. A great deal of people surprisingly donÕt have much idea about how to recover from a session, or even where to begin.

This article is going to give you brief explanation of what steps you should take to help your body with recovery. There are many different means of recovery from massage, nutrition, hydration, compression, sleep and cryotherapy.

But many of these forms of recovery are expensive or not readily available to athletes no training at a sporting complex. Therefore we must use other means in order to recover in between sessions, especially at training camps where there are 2 or more sessions in one day.


First step: Hydration

The first step in recovery is hydration. If you are dehydrated you cannot perform at your optimum level so make sure you are hydrated throughout the training session. A good way to know if you are hydrated at during a session is to weigh yourself before and after to see if you are the same, if you are lighter it means you are less hydrated than the start.

During vigorous training try to drink at least 200ml of water every fifteen minutes.

For general knowledge sake room temperature water (although is not as nice) is more easily absorbed than cold water.

Please also be aware that the best fluid to re-hydrate from is water. Many sports drinks have a lot of sugar with little or no re-hydration value, despite what the label may say.


Second step: Cool down and stretching

After your session it is very important to cool down and stretch. A cool down should consist of low impact exercise (eg walking around the mat) and stretching all muscles worked. Hold each stretch for a minimum of 20 seconds each.


Third step: Nutrition

Immediately after your session try to ingest some sort of simple sugars, eg piece of fruit, sports drink (not for the hydration value but of sugar) muesli bar or some lollies. This is especially important at training camps where you have multiple sessions in one day. You must recover as quickly as possible between sessions.

You have a window of approximately 1 hour after a session when your body is craving nutrients. So as soon as possible eat a meal high in complex carbohydrates (to replenish energy stores) and plenty of protein (to repair muscles) as well as a glass of water to re-hydrate.

Many body building companies make supplements that are to be taken purely after a training session. These protein supplements are full of fast acting proteins (for quick absorption) as well as simple and complex carbohydrates to give your body more energy.

Bear in mind that when dieting for competition recovery after a session becomes very important but also tricky due to the fact that many athletes donÕt ingest carbohydrates at night time. Therefore these athletes must get a protein meal as soon as possible.


Fourth step: Shower

The shower is the best place to complete hot and cold periods. 1 minute cold and 1 minute hot is the best way to remove lactic acid and other waste products from your body.


Fifth step: After shower

After your shower (because your muscles are nice and warm) you may like to stretch again. Place emphasis on the muscles that really are still stiff and sore.


Sixth step: Before bed

Before bed if you have many bumps and bruises it might be wise to take 1 or 2 anti-inflamatories, e.g. Nurofen to help relax your muscles and joints. Please be sure to follow the instructions on the packet.

As well as taking anti-inflamatories I highly recommended taking a multi-vitamin especially for those dieting for competition or on a low carb diet.

Make sure you also get a good night sleep, everyone is different but studies suggest a minimum of eight hours sleep a night is recommended due to the fact that your body does all of its recovery while you are asleep.


Seventh step: Following day

If you are still sore the next day then make sure you start the day with a protein and carbohydrate rich meal of some sort. This may include eggs, bread, cereal, oats, milk, yoghurt etc. If your muscles are still sore have anther stretch after your morning shower or on your lunch break at work.

These guidelines are what I believe will aid recovery between training session and this is very important during regular training, but espeicaly at training camps.

Please note that these guidelines are something that I follow and are in no way meant to replace that of a medical professional. If you need more info talk to your coach as well as some of the older athletes at your club and get some ideas about what they did in order to recover from training.

Source: http://judoinfo.com

Breathing During Stretching, Massage, Pain and Discomfort

Proper breathing control is important for a successful stretch. Proper breathing helps to relax the body, increases blood flow throughout the body, and helps to mechanically remove lactic acid and other by-products of exercise.

You should be taking slow, relaxed breaths when you stretch, trying to exhale as the muscle is stretching. Some even recommend increasing the intensity of the stretch only while exhaling, holding the stretch in its current position at all other times (this doesn't apply to isometric stretching).

The proper way to breathe is to inhale slowly through the nose, expanding the abdomen (not the chest); hold the breath a moment; then exhale slowly through the nose or mouth. Inhaling through the nose has several purposes including cleaning the air and insuring proper temperature and humidity for oxygen transfer into the lungs. The breath should be natural and the diaphragm and abdomen should remain soft. There should be no force of the breath. Some experts seem to prefer exhaling through the nose (as opposed to through the mouth) saying that exhaling through the mouth causes depression on the heart and that problems will ensue over the long term.

The rate of breathing should be controlled through the use of the glottis in the back of the throat. This produces a very soft "hm-m-m-mn" sound inside the throat as opposed to a sniffing sound in the nasal sinuses. The exhalation should be controlled in a similar manner, but if you are exhaling through the mouth, it should be with more of an "ah-h-h-h-h" sound, like a sigh of relief.

As you breathe in, the diaphragm presses downward on the internal organs and their associated blood vessels, squeezing the blood out of them. As you exhale, the abdomen, its organs and muscles, and their blood vessels flood with new blood. This rhythmic contraction and expansion of the abdominal blood vessels is partially responsible for the circulation of blood in the body. Also, the rhythmic pumping action helps to remove waste products from the muscles in the torso. This pumping action is referred to as the respiratory pump. The respiratory pump is important during stretching because increased blood flow to the stretched muscles improves their elasticity, and increases the rate at which lactic acid is purged from them.


Massage

Many people are unaware of the beneficial role that massage can play in both strength training and flexibility training. Massaging a muscle, or group of muscles, immediately prior to performing stretching or strength exercises for those muscles, has some of the following benefits:

Increased blood flow

The massaging of the muscles helps to warm-up those muscles, increasing their blood flow and improving their circulation.

Relaxation of the massaged muscles

The massaged muscles are more relaxed. This is particularly helpful when you are about to stretch those muscles. It can also help relieve painful muscle cramps.

Removal of metabolic waste

The massaging action, and the improved circulation and blood flow which results, helps to remove waste products, such as lactic acid, from the muscles. This is useful for relieving post-exercise soreness.

Because of these benefits, you may wish to make massage a regular part of your stretching program: immediately before each stretch you perform, massage the muscles you are about to stretch.


Pain and Discomfort (during stretching)

If you are experiencing pain or discomfort before, during, or after stretching or athletic activity, then you need to try to identify the cause. Severe pain (particularly in the joints, ligaments, or tendons) usually indicates a serious injury of some sort, and you may need to discontinue stretching and/or exercising until you have sufficiently recovered.

Common Causes of Muscular Soreness

If you are experiencing soreness, stiffness, or some other form of muscular pain, then it may be due to one or more of the following:

Torn tissue

Overstretching and engaging in athletic activities without a proper warm-up can cause microscopic tearing of muscle fibers or connective tissues. If the tear is not too severe, the pain will usually not appear until one or two days after the activity that caused the damage. If the pain occurs during or immediately after the activity, then it may indicate a more serious tear (which may require medical attention). If the pain is not too severe, then light, careful static stretching of the injured area is supposedly okay to perform (see section Static Stretching). It is hypothesized that torn fibers heal at a shortened length, thus decreasing flexibility in the injured muscles. Very light stretching of the injured muscles helps reduce loss of flexibility resulting from the injury. Intense stretching of any kind, however, may only make matters worse.

Metabolic accumulation

Overexertion and/or intense muscular activity will fatigue the muscles and cause them to accumulate lactic acid and other waste products. If this is the cause of your pain, then static stretching (see section Static Stretching), isometric stretching (see section Isometric Stretching), or a good warm-up (see section Warming Up) or cool-down (see section Cooling Down) will help alleviate some of the soreness. See section Why Bodybuilders Should Stretch. Massaging the sore muscles may also help relieve the pain (see section Massage). It has also been claimed that supplements of vitamin C will help alleviate this type of pain, but controlled tests using placebos have been unable to lend credibility to this hypothesis. The ingestion of sodium bicarbonate (baking soda) before athletic activity has been shown to help increase the body's buffering capacity and reduce the output of lactic acid. However, it can also cause urgent diarrhea.

Muscle spasms

Exercising above a certain threshold can cause a decreased flow of blood to the active muscles. This can cause pain resulting in a protective reflex which contracts the muscle isotonically (see section Types of Muscle Contractions). The reflex contraction causes further decreases in blood flow, which causes more reflex contractions, and so on, causing the muscle to spasm by repeatedly contracting. One common example of this is a painful muscle cramp. Immediate static stretching of the cramped muscle can be helpful in relieving this type of pain. However, it can sometimes make things worse by activating the stretch reflex (see section The Stretch Reflex), which may cause further muscle contractions. Massaging the cramped muscle (and trying to relax it) may prove more useful than stretching in relieving this type of pain (see section Massage).

Stretching with Pain

If you are already experiencing some type of pain or discomfort before you begin stretching, then it is very important that you determine the cause of your pain (see section Common Causes of Muscular Soreness). Once you have determined the cause of the pain, you are in a better position to decide whether or not you should attempt to stretch the affected area.

Also, according to M. Alter, it is important to remember that some amount of soreness will almost always be experienced by individuals that have not stretched or exercised much in the last few months (this is the price you pay for being inactive). However, well-trained and conditioned athletes who work-out at elevated levels of intensity or difficulty can also become sore. You should cease exercising immediately if you feel or hear anything tearing or popping. Remember the acronym RICE when caring for an injured body part. RICE stands for: Rest, Ice, Compression, Elevation. This will help to minimize the pain and swelling. You should then seek appropriate professional medical advice.

Overstretching

If you stretch properly, you should not be sore the day after you have stretched. If you are, then it may be an indication that you are overstretching and that you need to go easier on your muscles by reducing the intensity of some (or all) of the stretches you perform. Overstretching will simply increase the time it takes for you to gain greater flexibility. This is because it takes time for the damaged muscles to repair themselves, and to offer you the same flexibility as before they were injured.

One of the easiest ways to "overstretch" is to stretch "cold" (without any warm-up). A "maximal cold stretch" is not necessarily a desirable thing. Just because a muscle can be moved to its limit without warming up doesn't mean it is ready for the strain that a workout will place on it.

Obviously, during a stretch (even when you stretch properly) you are going to feel some amount of discomfort. The difficulty is being able to discern when it is too much. In her book, Stretch and Strengthen, Judy Alter describes what she calls ouch! pain: If you feel like saying "ouch!" (or perhaps something even more explicit) then you should ease up immediately and discontinue the stretch. You should definitely feel the tension in your muscle, and perhaps even light, gradual "pins and needles", but if it becomes sudden, sharp, or uncomfortable, then you are overdoing it and are probably tearing some muscle tissue (or worse). In some cases, you may follow all of these guidelines when you stretch, feeling that you are not in any "real" pain, but still be sore the next day. If this is the case, then you will need to become accustomed to stretching with less discomfort (you might be one of those "stretching masochists" that take great pleasure in the pain that comes from stretching).

Quite frequently, the progression of sensations you feel as you reach the extreme ranges of a stretch are: localized warmth of the stretched muscles, followed by a burning (or spasm-like) sensation, followed by sharp pain (or "ouch!" pain). The localized warming will usually occur at the origin, or point of insertion, of the stretched muscles. When you begin to feel this, it is your first clue that you may need to "back off" and reduce the intensity of the stretch. If you ignore (or do not feel) the warming sensation, and you proceed to the point where you feel a definite burning sensation in the stretched muscles, then you should ease up immediately and discontinue the stretch! You may not be sore yet, but you probably will be the following day. If your stretch gets to the point where you feel sharp pain, it is quite likely that the stretch has already resulted in tissue damage which may cause immediate pain and soreness that persists for several days. (source: http://www.runtheplanet.com)

Energy Pathways for Exercise - How Carbohydrate, Fat and Protein Fuels Exercise

Sports Nutrition - How Foods Fuel Exercise?
By Elizabeth Quinn, About.com Guide

How the body converts food to fuel relies upon several different energy pathways. Having a basic understanding of these systems can help athletes train and eat efficiently for improved sports performance.

Sports nutrition is built upon an understanding of how nutrients such as carbohydrate, fat, and protein contribute to the fuel supply needed by the body to perform exercise. These nutrients get converted to energy in the form of adenosine triphosphate or ATP. It is from the energy released by the breakdown of ATP that allows muscle cells to contract. However, each nutrient has unique properties that determine how it gets converted to ATP.

Carbohydrate is the main nutrient that fuels exercise of a moderate to high intensity, while fat can fuel low intensity exercise for long periods of time. Proteins are generally used to maintain and repair body tissues, and are not normally used to power muscle activity.

Energy Pathways

Because the body can not easily store ATP (and what is stored gets used up within a few seconds), it is necessary to continually create ATP during exercise. In general, the two major ways the body converts nutrients to energy are:

* Aerobic metabolism (with oxygen)
* Anaerobic metabolism (without oxygen)

These two pathways can be further divided. Most often it's a combination of energy systems that supply the fuel needed for exercise, with the intensity and duration of the exercise determining which method gets used when.

ATP-CP Anaerobic Energy Pathway

The ATP-CP energy pathway (sometimes called the phosphate system) supplies about 10 seconds worth of energy and is used for short bursts of exercise such as a 100 meter sprint. This pathway doesn't require any oxygen to create ATP. It first uses up any ATP stored in the muscle (about 2-3 seconds worth) and then it uses creatine phosphate (CP) to resynthesize ATP until the CP runs out (another 6-8 seconds). After the ATP and CP are used the body will move on to either aerobic or anaerobic metabolism (glycolysis) to continue to create ATP to fuel exercise.

Anaerobic Metabolism - Glycolysis

The anaerobic energy pathway, or glycolysis, creates ATP exclusively from carbohydrates, with lactic acid being a by-product. Anaerobic glycolysis provides energy by the (partial) breakdown of glucose without the need for oxygen. Anaerobic metabolism produces energy for short, high-intensity bursts of activity lasting no more than several minutes before the lactic acid build-up reaches a threshold known as the lactate threshold and muscle pain, burning and fatigue make it difficult to maintain such intensity.

Aerobic Metabolism

Aerobic metabolism fuels most of the energy needed for long duration activity. It uses oxygen to convert nutrients (carbohydrates, fats, and protein) to ATP. This system is a bit slower than the anaerobic systems because it relies on the circulatory system to transport oxygen to the working muscles before it creates ATP. Aerobic metabolism is used primarily during endurance exercise, which is generally less intense and can continue for long periods of time.

During exercise an athlete will move through these metabolic pathways. As exercise begins, ATP is produced via anaerobic metabolism. With an increase in breathing and heart rate, there is more oxygen available and aerobic metabolism begins and continues until the lactate threshold is reached. If this level is surpassed, the body can not deliver oxygen quickly enough to generate ATP and anaerobic metabolism kicks in again. Since this system is short-lived and lactic acid levels rise, the intensity can not be sustained and the athlete will need to decrease intensity to remove lactic acid build-up.

Fueling the Energy Systems

Nutrients get converted to ATP based upon the intensity and duration of activity, with carbohydrate as the main nutrient fueling exercise of a moderate to high intensity, and fat providing energy during exercise that occurs at a lower intensity. Fat is a great fuel for endurance events, but it is simply not adequate for high intensity exercise such as sprints or intervals. If exercising at a low intensity (or below 50 percent of max heart rate), you have enough stored fat to fuel activity for hours or even days as long as there is sufficient oxygen to allow fat metabolism to occur.

As exercise intensity increases, carbohydrate metabolism takes over. It is more efficient than fat metabolism, but has limited energy stores. This stored carbohydrate (glycogen) can fuel about 2 hours of moderate to high level exercise. After that, glycogen depletion occurs (stored carbohydrates are used up) and if that fuel isn't replaced athletes may hit the wall or "bonk." An athlete can continue moderate to high intensity exercise for longer simply replenishing carbohydrate stores during exercise. This is why it is critical to eat easily digestible carbohydrates during moderate exercise that lasts more than a few hours. If you don't take in enough carbohydrates, you will be forced to reduce your intensity and tap back into fat metabolism to fuel activity.

As exercise intensity increases, carbohydrate metabolism efficiency drops off dramatically and anaerobic metabolism takes over. This is because your body can not take in and distribute oxygen quickly enough to use either fat or carbohydrate metabolism easily. In fact, carbohydrates can produce nearly 20 times more energy (in the form of ATP) per gram when metabolized in the presence of adequate oxygen than when generated in the oxygen-starved, anaerobic environment that occurs during intense efforts (sprinting).

With appropriate training these energy systems adapt and become more efficient and allow greater exercise duration at higher intensity.

Suggested Reading

* Lactate Threshold Training
* Sports Nutrition - Basics to Competition
* How Carbohydrate Provides Energy for Exercise

Sports Nutirion Must Reads

* How Fat Provides Energy for Exercise
* Eating Before Competing
* Proper Hydration for Exercise - Water or Sports Drinks

Sports and Science

* How Lactic Acid Affects Performance
* What is VO2 Max?



Activity Expenditure Details

Calories burned with Judo

700 calories per hour

Assuming a body weight of: 70 kg
This is equivalent to eating any of the lines of the following table.



(source: http://caloriecount.about.com/calories-burned-judo-a418)

Exercise, Muscle Soreness, VO2Max, Lactate Threshold Training

Exercise and Muscle Soreness

There is a definite relationship between these three items which needs to be understood by any athlete performing at any level. Lactic acid created as a natural chemical compound that exists in the body but when you perform some intense exercise and your muscles are calling for more blood and oxygen the level of Lactate will intensify. This will give you some additional energy in your performance, however if you are working at an anaerobic level there can be a buildup of lactic acid, in turn this can produce muscle soreness. Not to get into an intense biology lesson, I am certainly not going in that direction however understanding the basics of this lactate process could assist with understanding the basic components for an exercise program or routine.

Many professional athletes may be involved in sports that involve shorter however intense bursts of activity. A prime example would be hockey players who experience a few minutes of ice time going full tilt then perhaps hitting the bench. In order for them to avoid muscle soreness, what many don't know is that they go from the ice to a gym. Many hockey players avoid the build up by hitting a treadmill or bike to go through an actual aerobic session so they will be working to keep the lactic acid at the required threshold and avoid buildup. A proper cool down will also allow the proper flow of oxygen to the muscles and allow for the lactic acid to flush out post workout.

This all boils down to the standard feedback from anyone who is experienced with fitness - listen to what your body is telling you. Going at it too hard too fast is a common error. Not going through a proper warm up and cool down is another. The lactic acid is created naturally, not a bad thing, however if you don't exhibit proper exercise habits is can create some extreme soreness that might serve to discourage or cause injury. (source: http://ezinearticles.com/)


VO2MAX

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.

Factors affecting VO2max

Vo2maxThe physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:

* the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels
* the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system

There are various physiological factors that combine to determine VO2max for which there are two theories: Utilization Theory and Presentation Theory.

Utilization theory maintains that VO2max is determined by the body's ability to utilize the available oxygen whereas Presentation Theory maintains it is the ability of the body's cardiovascular system to deliver oxygen to active tissues.

A study by Saltin B, Rowell LB. concluded that it is the deliver of oxygen to active tissues that is the major limiting factor to VO2max. A study by Gollnick PD et al. showed a weak relationship between the body's ability to utilize the available oxygen and VO2max.

VO2max and age

As we get older our VO2max decreases. A study by Jackson AS et al. found the average decrease was 0.46 ml/kg/min per year for men (1.2%) and 0.54 ml/kg/min for women (1.7%). The decline is due to a number of factors including a reduction in maximum heart rate and maximum stoke volume.
VO2max and performance

VO2max on its own is a poor predictor of performance but using the velocity (vVO2max) and duration (tlimvVO2max) that an athlete can operate at their VO2max will provide a better indication of performance.

Improving your VO2max

The following are samples of Astrands (a work physiologists) workouts for improving oxygen uptake:

* (1) - Run at maximum speed for 5 minutes. Note the distance covered in that time. Let us assume that the distance achieved is 1900 metres. Rest for five minutes, and then run the distance (1900 metres) 20% slower, in other words in six minutes, with 30 seconds rest, repeated many times. This is equal to your 10 Km pace
* (2) - Run at maximum speed for four minutes. Note the distance covered in that time. Rest for four minutes. In this case, we will assume you run a distance of 1500 metres. Now run the same distance 15% slower, in other words in 4 minutes 36 seconds, with 45 seconds rest, repeated several times. This approximates to a time between the athlete's 5 Km and 10 Km time
* (3) - Run at maximum effort for three minute. Note the distance covered in that time. The distance covered is, say 1000 metres. Successive runs at that distance are taken 10% slower or at 3 minutes 18 seconds, with 60 seconds rest, repeated several times. This approximates to your 5 Km time
* (4) - Run at maximum effort for five minutes. Note the distance covered in that time. The distance covered is 1900 metres. Rest five minutes. The distance is now covered 5% slower with one and a half minutes rest. This is approximately 3K pace for you, i.e., five minutes 15 seconds/1900 metres
* (5) - Run at maximum effort for three minutes. The distance covered is 1100 metres. When recovered, the athlete then runs the same distance 5% slower, i.e., three minutes nine seconds/1100 metres, with one minute rest, repeated several times. This is at 3 Km pace

When and how often

It is suggested that in the winter sessions (1) and (2) are done weekly, and in the track season sessions (3), (4) and (5) are done weekly by runners from 800 metres to the half-marathon. Although it would be convenient to use the original distance marks made by the duration efforts, this does not take into account the athlete's condition before each session, so the maximum effort runs must be done on each occasion when they may be either more or less than the previous distance run. The maximum duration efforts are in themselves quality sessions. If the pulse rate has not recovered to 120 beats per minute in the rest times given, the recovery period should be extended before the repetitions are started. The recovery times between the repetitions should be strictly adhered to. These workouts make a refreshing change from repetition running. When all five sessions are completed within a month, experience shows substantial improvements in performance.
The effect of altitude

VO2 max decreases as altitude increases above 1600m and for every 1000m above 1600m maximal oxygen uptake decreases by approximately 8-11%. The decrease is mainly due to a decrease in maximal cardiac output (product of heart rate and stroke volume). Stoke volume decreases due to the immediate decrease in blood plasma volume. (source: http://www.brianmac.co.uk/)


Lactate threshold Training By Elizabeth Quinn, About.com Guide

Lactate threshold (LT) training is a popular method of improving high intensity endurance performance. While V02 Max may indicate an athlete's genetic potential and natural ability, their lactate threshold can be increased substantially with the right training program.Athletes often use their lactate threshold to determine how to train and what sort of a pace they can maintain during endurance sports. Because the lactate threshold can be increased greatly with training, many athletes and coaches have devised complicated training plans to increase this value.

What is the Lactate Threshold?

The lactate threshold is a point during exhaustive, all-out exercise at which lactic acid builds up in the blood stream faster than the body can remove it. Lactic acid is a by-product of the anaerobic energy pathway, a process which provides energy to muscles by partially breaking down glucose without the need for oxygen. (Also see: Energy Pathways for Exercise)

Anaerobic metabolism produces energy for short, high-intensity bursts of activity (lasting no more than a few minutes) before the lactic acid build-up reaches a threshold where it can no longer be absorbed and, therefore, accumulates. This point is known as the lactate threshold and is usually reached between 50 to 80% of an athlete's VO2 max.

During moderate exercise the lactic acid produced by muscle contractions is low enough for it to be absorbed quickly, but with high-intensity exercise lactic acid is produced faster than the body can absorb it. This lactate threshold is marked by an increased blood concentration of lactic acid, an increase in hydrogen ions and an increased acidity that is thought to and cause fatigue and reduce the power of muscle contractions. At this point the athlete is forced to back off or slow down. Presumably, having a higher lactate threshold means an athlete can continue at a high-intensity effort with a longer time to exhaustion. Because of this, many consider LT a great way to predict athletic performance in high-intensity endurance sports. LT is also used by many athletes to determine training plans.

Measuring Lactate Threshold

In the lab, lactate threshold tests are performed in a similar manner to VO2 Max testing and use either a treadmill or stationary bike. The exercise intensity is increased in periods of about 4-5 minutes and blood samples are taken with a finger stick at the end of each period. Along with blood lactate concentration, heart rate, power output and VO2 are often measured. This process continues until the blood lactate concentration increases significantly. This tends to be a fairly obvious spike in the data. Because lactate threshold occurs sooner than VO2 max is reached, it is often measured as a percentage of VO2 max. Athletes and coaches measure the power output (usually in watts/kg) at their lactate threshold in order to design training programs.

Estimating Lactate Threshold

While not many people have the ability to measure their actually lactate threshold, there are tests that provide estimates. One simple way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. This test is suited to experienced athletes and should not be attempted by anyone who is not in top shape. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT.

30-Minute Time Trial for Estimating LT

* You can perform this test by running, cycling, swimming or doing another endurance sport that can be sustained for 30 minutes
* You will need a heart rate monitor and a way to capture splits
* Warm up for 15 minutes
* Begin exercise and work up to the your peak, sustained intensity within the first 10 minutes
* Record your heart rate each minute for the last 20 minutes
* Calculate your average heart rate over the last 20 minutes
* This figure is your estimated heart rate at your lactate threshold

Lactate Threshold Values

* The average person reaches their LT at 60 percent of their VO2 max
* Recreational athletes reach their LT at 65-80 percent their VO2 max
* Elite endurance athletes reach their LT at 85-95 percent their VO2 max

Increasing Lactate Threshold

Debate continues regarding the science of the lactate threshold, whether there is such a point, and the value of trying to measure it at all. The good news for athletes is that although these numbers may or may not be proven, it has been shown that with training athletes are able to tolerate higher intensity exercise for longer periods of time.

Two simple ways to help increase your LT include:

* Proper Training

LT training means increasing your exercise intensity so you train at or just above your LT heart rate. This training can be interval training or steady training.

o Interval LT Training
Sample Plan: Twice a week perform three to five 10 minute high effort intervals at 95-105 percent of your LT heart rate with three minutes of rest between intervals.

o Continuous LT Training
Sample Plan: Twice a week perform one 20-30 minute high intensity effort at 95-105 percent of your LT heart rate.

* Proper Nutrition

To boost your LT during training and racing, you need to make sure you can exercise at a high intensity without running out of glycogen stores. This requires careful nutritional meal planning both in the pre-exercise meal and post-exercise meal.

FMA Digest Special Edition : Judo in the Philippines : FYI

Click here to download a Special Edition of FMA Digest featuring Judo in the Philippines (History of Philippine Judo). This material is comprehensive and very informative. A must read for all judoka.

Click here to connect to the History of Judo in Negros. And proceed to read a candid presentation of facts (actually bits of history put together) by clicking here.

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Judo Etiquette (Reishiki) : FYI

Judo Etiquette
By Jerry Dalien, Rokudan

This is an excerpt from the book "Judo: The Life, The Way, The Concept".







The word Dojo has many meanings, such as exercise hall, practice hall or place of learning the way. It formally was used by Buddhist monks in reference to worship, it also could be a meditation hall or club. As you can see it can mean a great many things to the martial arts that you are studying. Our sport being Judo, we refer to it as a Judo Dojo.

The Traditional Japanese Dojo

So many of the potential western students that wish to take a martial art see a sign or talk to a buddy, think they can walk right in with their shoes on and say "Hey, I am here to sign up for classes. How much is it going to cost?, when do I start?, and when do I make my Black Belt?" This may be very true for a commercial school. The truth of the matter is you pay a lot and get nothing much in return.

In a traditional Judo Dojo you have to be accepted as a student by the instructor first and foremost. Your first contact with the Sensei might come as a great shock to you. You must understand the fundamental difference between a commercial school and a Dojo. The truth is that you have come to him for instruction, he has not come to you. The source of the conflict that it is the Sensei's Dojo and as the instructor, he runs his Dojo by his rules.

As a beginner you will probably think that Dojo is just a Japanese word for martial arts school. Nothing could be further from the truth. One factor that a new student of Judo should keep in mind is the Dojo is not a school, and its purpose is many fold. The prime objective of a Judo Dojo is the continuance of Judo. The Sensei is obliged to instruct his students, as he was taught by his former Sensei. The students he teaches are left up to the Sensei. The Sensei does not have to accept new students If he wishes not to do so. If you are accepted as a student of a Dojo and the Sensei feels that you will be a great credit to Judo and his Dojo you should feel very honored to be accepted as one of his students.

As a student you are expected to attend every class possible and make the most of each and every training session. You should always be loyal to your Dojo and your Sensei. If you wish to travel to or visit another Dojo in your area always ask the permission of your Sensei before doing so. If he or she says no, then take It for what it is worth and do not ask why, as his reasons are his own and best left alone. Some of the reasons may be the Dojo you wish to visit does not Instruct good Judo, or they teach techniques that are beyond your limits, etc.

Proper Japanese etiquette (reishiki) must always be upheld at the highest level There are too many rules for you to learn all at once. In time you will learn them. Your instructor can be any Black Belt rank, the higher ranked your instructor the more respect should be shown to them.

A great myth is that there is a religion that goes along with Judo is not true. There is no religion taught with Judo. Please keep in mind that Judo came from Japan and it is a Japanese sport, and it has many Japanese customs along with it. These may seem very strange to a Westerner, even ridiculous to some. That's the point, those who feel that way have no business in a Judo Dojo. The Sensei of such a Dojo is not satisfied with having you like the place and want to study there, He wants love at first sight. For you do not truly join a Dojo, you own a part of it. Don't look for a window full of trophies, as we don't sell trophies. We promote and teach the old method of Judo that my former Sensei's taught me. Judo is not like other sports. You put in to it, and get back two to three times what you gave.

The Judo Dojo should always have ample room so that the players have at least eight feet between players for safety. The ceiling should be high enough that a tall player can do a high throw such as Kata Guruma (shoulder wheel) safely. The mat surface of the Dojo should be kept clean and in good repair at all times. You as students should help the Sensei by vacuuming and mopping occasionally to keep the Tatami clean. The Sensei has many things to do to keep the Dojo going. Any help is greatly appreciated by him to keep the Dojo clean.

Many mat types may be used. It depends on what the Dojo can afford. The more traditional Judo clubs will have Judo Tatami's (rice straw mats, three feet by 6 feet by 2 inches thick, with vinyl covering). These are very expensive, and should be left in place whenever possible. If these are not affordable, school wrestling mat can be used.

A good sized Dojo should have at least a fifty foot area. This is to have enough room for people to work out without getting hurt. A Judo Dojo with little or no space to work out will hamper development of high skill levels.

The Dojo should always be a place for serious study of Judo. When you enter any Dojo you should enter with a clean mind, and pay attention to all instruction given. All students must be on their best behavior at all times in the Dojo: each student should set a high standard of discipline. The higher ranked students are expected to set an example while in the Dojo for the lower grade students to follow.

Among the traditional fixtures of any Judo Dojo is a NAFUDAKAKE or name board. All members of the Dojo are listed on the board according to belt rank, with the most senior ranks listed first, then moving down the board. For the board to be of any use it must be kept up to date. Not many American Judo Dojos use this item in the Dojo. Also there should always be a picture of Jigoro Kano in the KAMIZA area (JOSEKI) seat of honor. There should also be an area for all Judoka to put their shoes or slippers prior to going on the mat surface.

If you are a spectator at a Judo Dojo remember you are a guest and expected to act like one at all times. Instructors take a dim view of spectators who sit and talk to others in the Dojo spectator area and disrupt classes. A Judo Dojo is a place for practice and many Judo Dojos do not have a space for spectators. If you are not offered a seat do not be offended, as you are a guest and the purpose of the Dojo is to train Judo players and not entertain you. If you are a parent and you are setting on the sidelines, you are not to give them any instructions from the sidelines and at no time are you allowed to go on the mat to help instruct your child. Many instructors will ask you to leave the Dojo. When you or your child is at the Dojo, it is up to the Sensei, not you, to give instruction.

From the very first time you enter any Dojo, you are expected to show and learn the proper reishiki (etiquette or mat manners). The western culture of Judo reishiki in some Dojo's has long gotten away from the proper way of reishiki. There are many reasons for this: some being laziness of the instructor; many feel that it has nothing to do with the techniques of Judo, so they omit it; lack of interest on the student's part; lack of proper instruction on the instructors part. It should be stressed to all players or Judoka from the youngest up into Sensei ranks as well. True Judoka will want to learn all that they can, not just Nagewaza (throwing techniques) but all forms including the Japanese terms and influences as well as reishiki.

Bowing

Through very specific customs an orderly, functional and efficient method of conduct has been laid down for use in all Dojo. One of the very first items of etiquette which the Deshi (student) must learn is when they enter or leave any Dojo, they must perform a Ritsu Rei (standing bow) in and out of the Dojo. This Rei is not just a physical thing to do, but is also mentally done. By this I mean that when entering the Dojo each Deshi (student) clears his or her mind of all evil and negative thoughts, and feels good about themselves with the good thoughts in mind to be a better person for what they are about to learn, or what they have learned at the Dojo before leaving.

The second time that they are required to Rei is when they are about to enter or leave the mat area. Also at this time their minds should be clean and fresh with desire to learn and to become at ease with themselves.

The third time they Rei is before and after working out with a partner. This is done with much respect as you are asking your training partner for the pleasure of working out with you, also you are saying I come with a clean mind, and have no intention of hurting you; in the event I or you should suffer injury, no ill feelings shall exist between us.

Entering the Dojo

When you are ready to enter the Dojo, you are expected to make a Ritsu-Rei (standing bow) at the entrance of the Dojo. Upon entering you should face the mat area towards the Kamiza (the wall with Professor Kano's picture), when doing this ritsu rei(standing bow). When you have donned your Judogi (if you change at the Dojo) and you are about to enter the mat area, you will again perform a ritsu rei before entering on the mat area. After you have gotten on the mat area you should take up the proper seiza (kneeling-seated) position in the proper place according to your belt rank. You should never sit in a anza (cross legged) position until told to do so by the Sensei. You should never start any taiso (warm-up exercises) or do any ukemi (falling practice) until the Sensei has formally opened the class.

Opening and Closing of Classes

Before opening or closing of any class session, all students and instructors shall take their proper positions on the mat area according to proper reishiki. The four sides of a Dojo are very important in reishiki, for each has a specific code of ethics to follow.

The KAMIZA is the highest point of honor in a Dojo. It is the upper seat or seat of honor in which proper reishiki is reserved for the highest dan holders. At no time while in a Dojo may a Judoka stand with his back to the Kamiza, nor at any time sit in the Kamiza area. Even while doing taiso (calisthenics), your back should never be towards the Kamiza. Only the senior sensei of the Dojo can have his back to the Kamiza.

In proper reishiki no instructor or black belt below the rank of ninth dan should be allowed to sit with his back to the Kamiza for opening or closing the class.

Joseki is the second most important area of a Dojo. In proper reishiki, if the instructor of the Dojo is below the rank of ninth dan he or she should be placed to the right of the Kamiza in the joseki area. Only those equal in rank sit in this area. If the sensei wishes he may have any of the black belts sit next to him on his left side. In proper reishiki all lesser ranks should always be on the left side.

Shimoseki is the third ranked area of importance in the Dojo. It is the place all lower ranked black belts should sit. For example, if the instructor is a sixth or seventh dan he would sit in the middle of the Joseki area facing the Shimoseki area and all lower ranking black belts would sit facing him.

Shimoza is the lowest ranked area of the Dojo. All Mudansha (a person of senior age from 17 years and older and less than a Black Belt rank) should be lined up from right to left in order of rank, the highest sitting to the right and then down to the lowest rank of the players.

After all the Senior ranked mudansha have been seated in line then should come all the shonen and yonen ranked players according to belt rank. After the senior aged players the shonen and yonen line up according to rank not age.

All students and assistant Instructors shall take their position in the proper area of the Dojo and sit in a seiza position (kneeling seated) and the senior instructor shall take his place to the right facing the Kamiza in the proper place of the Joseki at the beginning and end of the class. The senior Judoka, if one is seated in the Shimoseki, shall give the verbal command of "Kamiza- Ni", which is a preparatory command at which time any students sitting in the Shimoseki shall turn half left and face the Kamiza, and anyone sitting in the Joseki will turn half right to face the Kamiza, and everyone will observe a pause of a 8 to 10 seconds until the senior student once again shall give the command of "REI". When this command is given all those sitting on the mat area shall simultaneously make a correct ZAREI (kneeling bow) to the Kamiza.

The next command should come after another slight pause of another 8 to 10 seconds. The senior student will again give the preparatory command of "Sensei ni", at which time those in the Shimoseki will make a half right turn to face the Joseki area and everyone in the Joseki area will make a half left turn to face the Shimoseki. Then the senior ranked student will say, "REI", at which time the instructor and students shall all bow at the same time. At the end of the class they will repeat the process, but with "Sensei Ni, Rei" first and then with "Kamiza Ni -Rei" closing the class. Note: it is improper for the students to stand before the instructor stands. Remain seated until all Black belts are standing and then at that time the rest of the students may stand.

Correct Sitting While in a Dojo

When in any Dojo you are to remain seated in the correct Seiza (kneeling seated) unless the Sensei tells you to sit some other way. The proper way to sit is ether the Seiza, or Anza (cross legged). At no time is anyone below the rank of Black Belt rank is ever allowed to sit in the Kamiza area of the Dojo.

When you are seated in a Dojo it is improper to sit with your feet and legs stretched out in front of you, or to lay back on the mat in any manner, unless you are engaged in some kind of special training, or doing a special type of Taiso. It is also improper to lean back with one or both hands on the mat behind you.

So many of the western Dojo's I have visited embarrass me because of the lack of reishiki. It is totally relaxed or even totally absent from the Dojo. Not only do the Deshi (students) walk onto and off the mat area when they please without the proper Rel, but they also fail to show respect for the instructors or fellow students. Some just lay on the mats, freely talking or playing around and even chewing gum. At Judo Tournaments you can look how many Judoka (players) walk around, or lay around, the contest area. It all goes back to the instructors at the Dojo level. I have seen people lying around the mat area drinking soft drinks, chewing gum, with their Uwagi (Jacket) open and half hanging off their bodies, or not wearing one at all, or they will be walking around dragging their Obi's (belt) behind them on the ground. This just shows the lack of respect some people have for Judo, and their instructors. It is everyone's responsibility who sees someone committing violations like these to tell these people to get straight and start acting like a true Judoka should.

The Sensei

In proper Japanese, the word Sensei means Instructor or Honored Teacher. I do not like to call myself a teacher as I believe that I can not teach my students anything that they do not like to learn or don't want to learn. I prefer the term instructor better, as I feel that if the Deshi wants to learn something all you have to do is provide them with the basic knowledge and guide them through the basics. I can not place their hands or feet for them every step of the way. They must take that knowledge and teach themselves what works and what doesn't work for them.

In proper reishiki one is not called a Sensei until achieving the rank of godan (5th degree black belt). But very few Western Dojo's have black belts that have attained the rank of godan so it would be proper to call a shodan rank (first degree black belt) a Sensei if he was the instructor of a Dojo.

As I said, in the Japanese language Sensei means "Instructor or Honored Teacher". Therefore we use this term in Judo also. Your instructor shall always be called Sensei, or Mr., Mrs., or Ms., (last name), for example Jones Sensei, but never by a first name. When there is more than one black belt in the Dojo only the Senior Instructor should be called Sensei. All others addressed formally with Mr., Ms. Also, your Sensei may be distinguished from other instructors with his or her surname and Sensei, as in: "Smith Sensei".

In proper reishiki, if your Sensei is speaking with another, and you wish to speak to him, you walk to within 3 or 4 feet, stop, and wait for the Sensei to recognize you. Then Rei and state your business. After you are through, take a step back, Rei and leave.

Remember, it is not proper to call a black belt by their first name. Always address them formally as Mr./Mrs./Ms. Jones. Also it is not proper to address a black belt below the rank of godan (5th Dan) as Sensei. However because so few Dojos have a godan or higher instructor, it is permissible to call your senior instructor Sensei if he is at least a shodan (1st Dan). It is not proper to call a person below the rank of shodan "Sensei".

Proper Presentation and Reception of Awards

This is the most often seen breach of etiquette in the western worlds martial arts, by a great many players, including some Black Belts; again this is due to lack of training in basic Judo at the Dojo. This chapter is hopefully going to help you in this area. I hope that it will help you with some of the things that you may not have been taught at the local level or maybe you have forgotten. In most Dojo's there are short ceremonies that are used to present promotions or awards. It improves the ceremony if it is conducted in proper etiquette. This will honor both the person presenting the award and the person receiving the award. There are many ways to present awards, and following are a few of the more commonly accepted. Remember that the person presenting the award should never go to the person receiving It That person should approach the presenter.

The person, official, or guest of honor who is going to present the awards should always be properly introduced by name and position; for example, "Ladies and Gentlemen, presenting the awards for this event will be The Honorable Jim Brown, Governor of Washington." Or if he is a noted Judo player, "will be Jigoro Kano, Shihan."

Following the announcement of the presenter, an aid should be present to assist the person by handing him the award to be given. An announcer calls the person to be awarded, and what award and division of contest if appropriate. The person receiving the award then positions themselves approximately six feet in front of the official presenting the award. If more than one person will receive an award they should be lined up in position of awards such as 1, 2, 3, or 3, 2, 1. Once your name is called you step briskly to the official and stop about 3 feet in front of him, pause and execute a ritsu rei (standing bow), take one more step forward and stop. At this time the presenter will take one step forward towards the person receiving the award, return the ritsu rei, and then present the award by ether handing it or in the case of a medal placing around the neck. The presenter may or may not also shake hands; either is proper etiquette but it should be the choice of the presenter. After the presentation both people should take one step backwards to the original position and execute the ritsu rei to each other.

If the award is a trophy, the same procedures will happen except the presentation. In this case the official will take the trophy in both hands with his arms shoulder high with the top of the trophy in his left side. He will perform the ritsu rei holding the trophy up and then present to the person receiving the award. After they both step back the contestant will bow in the same manner holding the trophy shoulder high. and return to his original position.

If an award stand is used, such as a trilevel stand, the same procedures for announcing the official will be made. As the people receiving are called they should move behind the appropriate position of the stand. As their names are called to be awarded they should take the appropriate place on the stand, step to the front when the official moves forward, bend at the waist and hold the bow while the official hangs the medal around your neck, then stand, ritsu rei and step back on the stand. Contestants will stay on the stand until all awards have been made for that division. Then they may step down from the awards stand.

During any ceremony at a tournament, players shall be in complete Judogi, and not have a sweat shirt or Jacket over the gi. Just report in the complete Judogi only. Also you should have some type or footwear for when you are not in the mat area. Some type of slippers are best since they can be quickly taken off and put on. Never wear any type of foot wear on the contest area.

In proper etiquette at a tournament all contestants line up in a single line facing the Kamiza (or head table area) by Dojo across the mat area. All officials will line up facing the contestants. A designated official will command "REI" and at one time all contestants and officials will perform ritsu rei. Next all officials will turn and face the Kamiza and again execute the Ritsu Rei.

Every effort should be made to preserve the traditional standards of judo. Well disciplined Judo Players will be aware of these standards. Well trained classes of Judo players will display the proper reishiki of Judo. If we do not keep the true basic values of Judo alive, then we as Judo players will lose it for future Judoka. It is very important for each player to take responsibility to preserve these traditional forms of reishiki. Each of you should do your part.