Conditioning for Fuji Ryu Jujitsu

[JClarke]

Just got my book, and have been going through the exercises. While I have some ideas of what I should start with, what routine would the instructors here recommend for the following goals (any help would be greatly appreciated!)

1) Upper arm strength for throwing
2) Stronger grip for joint locks
3) Stronger punches/strikes
4) Strengthened quads (for the squatting part of the throw)
5) Improved cardio conditioning for the maximal burst/rest cycle of jujitsu techniques

TIA!

--Janet

[crubio]

Janet,

For upper body strength, I recommend starting with a couple of casts. All of them will strengthen your upper body but each in its own particular ROM. Do not limit upper body exercises to ROM you will be using in a fight. By training in different ROMs you will be increasing the overall strength of your upper body as a unit. So choose exercises you like. These will strengthen your upper body and grip simultaneously. My favorite is the lateral cast. The head cast, armpit cast and shield cast also work extremely well.

For stronger punches/strikes I recommend clubbell swings, emphasizing the 'hip snap'. The strength you will develop in your glutes from the hip snap will translate to harder punches.

For cardio-respitory training and leg strength you have to go to a slightly more complex exercise. Make sure that you break the exercise down into its components and groove each component before moving on to high reps. For example the clean to shoulder park is broken down into a clean to order, followed by a shoulder park, make sure to practice each component before combining the two.

The leg strength/cardio combination exercise goes like this.

1) clean to shoulder park position
2) Absorb the shock of the clubbells coming to rest in shoulder park by going into a rock bottom squat (butt to heels).
3) Explode up from bottom position of the squat and cast clubbells forward into the eccentric portion of the swing
4) As the clubbells swing back behind you, push your butt back and down as far as possible.
5) repeat for the next rep


If you have any question feel free to ask and I will reply as soon as possible.

[Scott Sonnon]

Janet,
How is your progress?