Lifting weights will NOT make your joints stronger (Olympic therapist explains how)
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- เผยแพร่เมื่อ 25 ม.ค. 2025
- This video discusses the conditioning of joints, and injury prevention with Knut Nowak.
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#Judo #craigjones #newaza #大野将平 #BJJ #Sambo #Wrestling #ashibarai #GrandSlam #Olympics #OlympicGames #MMA #UFC #Grappling #Kata #UchiMata #JiuJitsu #Kodokan #JudoThrows #Japan #柔道 #講道館 #公益財団法人講道館 #嘉納治五郎 #高專柔道 #三角固 #бөх #講道館柔道 #Kodokan #KodokanJudo #柔術 #禁止技 #投の形 #武道 #内股 #空手道 #柏崎克彦 #木村政彦 #送足払 #足払 #出足払 #空手
Knut Nowak: instagram.com/knut.nowak?igsh=bjRzZTQ1bHMxaGw=
The book “The Origins & History of Judo” is now available on Amazon worldwide in English, French, and Japanese, not just the links below. You can search for it in the Amazon of your own country.
Amazon EU:
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French version:
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Thank you all.
Isometric workout
@@maxxmack8142 he mentioned the knee over toes channel and plyometrics. I guess isometrics in its pure form is not really working out, at least not for the joints even if it works max power sinews
A video of recommended exercises, with actual visuals would be a great follow up.
Agree
Chadi tried to ask him multiple times "how?" but the answers were really spread out. I ran the transcript through ChatGPT and got the following recommendations:
Yes, the transcript does provide specific exercises to strengthen joints. Below is a summary of the exercises mentioned:
General Principles:
Elastic Energy:
- Emphasizes exercises that store and release elastic energy in tendons and ligaments.
- Water Binding Ability: Tendons improve through activities that enhance their water-binding ability, such as those involving stretching and impact.
- Specific Training for Tendons: Tendons require specialized training that is different from muscle-building exercises.
Upper Body:
- Handstands: Improves shoulders, elbows, and wrists by locking joints in extended positions.
- Walking on Hands: Partner-assisted walking on hands (ankles held) strengthens upper body joints.
- Straight Arm Training: Exercises like front levers, back levers, planks, and planches.
Lower Body:
- Plyometrics: Includes exercises like:
- Jump rope
- Duck jumps
- Bunny hops
- Sprinting
- Hurdles
- Tiptoe Walking: Walking on tiptoes improves ankle and leg elasticity.
- Jefferson Curls: Helps with straight leg and back mobility.
Elastic Training for Tendons: Focus on spring-like movements for knees and ankles.
Martial Arts and Gymnastics:
- Combines dynamic and elastic movements like falls, throws, and gymnastic drills for overall joint strength.
- Suggested exercises include flips and simple acrobatics for accessibility.
Key Takeaways:
- Joint-specific training includes elastic, springy movements for both upper and lower body.
- Focus on low-frequency, high-quality tendon-specific workouts (1-2 times per week).
The transcript covers a range of exercises and principles, offering actionable advice for joint conditioning.
@ thank you, often the conversation style interviews answer questions but involve a lot of back and forth, interruptions etc. very useful nonetheless.
We need this
Chadi, please do THIS.
A little info in the wrong direction can be inspiring or dangerous. To simplify this for anyone not on a national team and over 18 year olds. 1) Maintain a general base of strength with compound movements, at least 2 times a week. 2) Do joint mobility every day, as often as you can. Joint mobility is just taking your joint through it's full range of motion. Just think circles and figure eights. You can do your whole body in less than 10 minutes. 3) The "springing" he suggested can be fulfilled by just jump roping for 5-10 minutes. 4) Especially for older athletes, we need safe but explosive movements to maintain the muscle fiber capability we lose as we age. A round or two of sled pushes, kettlebell swings, push presses.... Just something semi-explosive! Remember, no different than training kata, we need routines that we can do forever, not just when we are jobless, single, under 30 or training to be a champion. Guys use this as a starting point, not the gospel. Explore the info for yourself. Thanks, Chadi.
Jumping rope is a lost art, incredibly underrated.
What I took away from this video is that I should be jumping off of my home roof for maximum explosive elastic energy going through my body! I'll report back tomorrow to explain how it went and if these techniques will keep me healthy!
i just do 10 sets of bench press and and 10 sets of behind the neck pulldowns and also some shrugs
Proper weight training can even benefit a ping pong player. The key is to make sure weights do not overcompensate for the specific training required for your sport or discipline.
Weight training benefits much more after special joint prep in every sport.
@@KnutNowak I agree. Joint prep for serious weight training. Basket ball players, golfers and yes… Olympic athlete all benefit from weight training
Approaching 60 and still lift and stretch …a lot
th-cam.com/video/D6rrIRkYWcw/w-d-xo.htmlsi=JnIeZeiSYfKG_n78
Great convo!
Amazing Video Chadi! Thank you for your work and dedication🙏🏼
My understanding based on video:
2x a week Tendon training (I would do as part of active rest Tue and Saturday, traditional full body lifting M/W/F):
Spine- Jefferson curl as slow movement to build stretch tolerance as well as weighted side bends and rotation
for spine energy storing would be handsprings and round offs which are also good for shoulders, elbows, and hips
Hips/Knees/Ankles Bent- KOT exercises until can build strength/tolerance to do KOT Split Squat Jumps, duck walks, frong Jumps, Russian/Cossak kicks from the cossak dancing. The side to side knee drop from the same dance similar to a pin drop from break dancing but drop from a crouch instead of standing and go side to side.
Hips/Knees/Ankles"Uganda" Jump, Ballet "Pillet" and "EntreChat Six" and "Cabrilot", "Tour En Lair"
Training in this way is high volume and low intensity as opposed to strength training. With extra care for gentleness as is easy to overwork joints and hurt self if ramp intensity to high to fast.
Chadi does that book you mentioned give a recomended rep range? I know typical Strength Endurance exercises in calisthenics is the 20-40 rep range per set once sufficiently strong so I would guess to build up to those numbers with these exercises. 3 sets of which would be 60-120 reps in a day. I cant imagine a gymnast or ballerina doing more than 60 of these movements in a day as there is many more movements they do and these are the highest intensity.
I could tell you were trying to get specifics from the guest speaker but; it didn't quite happen. I hope this could help in the community for forming a draft where we could develop a Tendon Workout program, as for me personally injury prevention is the main reason to workout.
Proper weightlifting does increase bone density and benefits the tendons 😂
Yeah this is such a sad video.
@EmanLannehc Totally. Lots of bad points
100%
Numerous studies have demonstrated that weightlifting and strength training help strengthen your joints.
Hi Chadi, congrats for the job.
It's very interesting that they very specifically depict the head up the handstand form 2:48
I've trained gymnastics and some acrobatics in addition to judo and it's pretty universal to tuck your head in because it deforms your posture to look up that far. It must be deliberate with some specific outcome in mind because it's so mechanically disadvantageous.
Tendon and ligament strength and elasticity is key to athletic power. Most really dynamic movements of the body rely on being able to maintain high tension in precise structure and coordination. Muscle flexion is too slow because it has to happen consciously, tension is automatic as long as you're able to maintain it in the right structure.
Chadi this is Great!, so simple! and it makes so sense!.
So simply stated as when he said:
"...when you jump from 1 meter down, you have THREE times the body-weight on the joints. That´s SO MUCH MORE energy that you can do with the squat. ..."
So clear! And it can´t be denied!
Thank you so much for sharing!
The best for you from Argentina.!🤗
Absolutely excellent points. I like the emphasis on keeping the muscles relaxed and tendons limber until ready for sudden release of energy. Also the importance of keeping the body hydrated to fully enable them to function fully without injury.
Okinawan Hojo Undo and Indian grappling attribute training including the use of Gada, Meel, Naal etc train the ligaments, tendons and joints.
Good stuff here. We don't talk enough about targeting tendons and ligaments
Amazing, so good to have this scientifically explained. The Japanese were geniuses. I introduced this type of training into our BJJ warmups because it was something we always did in the Japanese arts; Karate etc, and I could see that many students needed it, but couldn’t put words on why. Fantastic, fantastic video.
Your students must like gay training.
@ wow amazing comment
This was great thank you 🙏
Great video! Great content!
Two weeks ago I suffered an AC dissociation during a Kata goruma. My shoulder shifted forwards due to my training partner falled over me because he Lost his balance. All the orthpedic surgeons that visited me said "tour weightlifted training created strong shoulder muscles, tendons and ligaments that saved your shoulders". Weightlifting increases bone densità and tendons, ligaments and joints healths. Old school doesn't mean Always "Better school"
I realised it only a short while ago
After a few years of working a office job and long sitting
I got shoulder pain neck pain out of nowhere
I started using expanders and heavy club bells
My shoulders upper back have benefited a lot especially from the club bell training which trains the whole body and out to the arms and legs
Really interesting.
Thx, Chadi.
I used plyometrics before it became popular, in fact about a decade before. My point is to first warm-up well before engaging in plyometrics also be careful start lower than you think. We had a national high jumper go at it too hard too soon and ended up with a knee injury.
Lift heavy’ish before attempting plyometrics the load, as explained, is large so the body needs to be introduced to the added stress over time.
By definition, any time the body leaves the ground then we are applying a plyometrics load ie: running, jumping, explosive push-up or pulls all fit this definition.
Taking your time is more important for older athletes than the young, yet older people seem to become dumber, myself included 🤷♂️
Hopefully I’ve not repeated somebody else.
More interviews with this guy, please.
Hath yoga helps exceptionally well with strengthening bones, joints, tendons, as well as with elasticity.
For the whole video I was thinking 'proper GST will get you this' and then he said it 🙂. It is unfortunate that there is no way to build that perfect foundation if it doesn't get done at a young age. Gymnasticbodies is the best program available, I believe, for those not lucky enough to have been raised in an environment where this happened for them. Wouldn't it be something if the public education system included a complete conditioning program like this?
Much respect for his work, he seems to have a lot of experience and success with his athletes - but this may come DESPITE some of his views, not BECAUSE of them.
Claiming that weight training will not make joints/bones/tendons stronger is among the most blatantly wrong and unscientific things you could claim in the field of exercise science.
I respect it, if this is just to be for click bait, but it's misleading and wrong nonetheless.
Hi Chadi. Really insightful video. I was wondering, do you have any information on the kind of strength and conditioning that Kyuzo Mifune did while he was young, as opposed when he was old?
I saw an image of a young Mifune without his gi, and he was a total shredded tank. And I also saw video of an older Mifune and he still had defined abs. I know that the muscle appearance isn't necessarily indicative of functional strength, but I've always been curious as to what Mifune sensei did while he was young that might have contributed to his athletic longevity. I'm wondering how much of his "old man skill" could be attribute to his genetics, his training methodology, his general lifestyle habits or a combination of all these things.
I'm guessing that a lot of the tendon strength mentioned in this video was likely a major aspect of Mifunes explosiveness, elasticity, stability, and proprioception in his old age? But do you know if Mifune did any weight training that was geared towards hypertrophy? Because I've heard Steve Maxwell say that resistance training is important in slowing down Sarcopenia (age related muscle loss). So, given Mifune's muscularity and remarkable fitness in his old age, I'm wondering if resistance training was a major aspect of his development?
Do you know anything about how Mifune sensei might have modified his training into his elder years? Quite a few of the people I've met that do (or did) Judo, have gotten injuries. I did BJJ and used to do wrestling. In wrestling, I was always advised to do weights to strengthen the joints. To the point of this video, I probably spent too much time in the weight room and not enough time doing the "tendon development" exercises as prescribed in this video, as, grappling has destroyed my knees and shoulders.
So now, as an aging martial artist, I'm looking for Marital artists that were able to carry their craft into their twilight years, and the kinds of practices and philosophies that they would have adopted over the years to achieve such. Mifune sensei seems to be a fantastic example to follow, but I don't know much about his actual training outside of judo practice. I've watched your 'Jigoro Kano's training routine for a stronger body' video, which is what I'm assuming would have constituted Kyuzo Mifunes auxiliary training. But, if you have any information specific to Mifune's training evolution from youth to old age, it would be very much appreciated.
Love your content!
7:46 What does he mean by this? How are they measuring strength? What competitions?
I wonder too.
Super Video,..👊😸
Training with clubbells are great for improving your joints
Do Yi Jin Jing Qigong the old Shaolin way to train Tendons.
Por favor, indica como hacer una rutina para fortalecer tendones.
I disagree totally.
Lifting weights absolutely does make your joints stronger.
Go tell the guy benching 400lbs that his joints are "weak".
My body doesn't know the difference between if I'm doing pushups or bench pressing.
Squats in a power rack or squats with someone on my shoulders.
This is just flat out bad info.
To be *that* guy... most weight training is focused on muscles. Weight training will eventually increase bone density and develop the tendons. However progress is slower, and this is seen in steroid users because their progress in lifting ability can lead to tears as the body can't keep up with the muscle.
However, targeting weaker muscles will protect the joint from injury as the muscles can help stabilize and resist unwanted motion.
Most of the Stress taken by the Weights, is the Muscles. I believe it only takes about 12 PSI to break a typical human bone. Its the muscles that tighten around that bone... that act sort of like Steel Cables.. and increase the structural Strength... to THOUSANDS of PSI.
By only lifting mass... you often are not stressing the Tendons enough to create "Super Tendons". And in fact... If you asked a big dude to resist you... he would almost ALWAYS resort to using Tightened Muscles... rather than Relaxed Body + Tendons.
As a Martial Artists... I like it when the Big Strong man... seizes up his muscles. All I have to do, is apply a small parry to their arm.. and their entire body will Rotate... due to how Stiff they become, when they Lock their muscles to their bones.
I, however... am more like a Spring. I used my stretchy super-tenons, to Absorb (and store up) the OPs heavy forces... sort of like Shock Absorbers... or a flexible Tree Branch, slightly bending swaying in the wind... all without easily breaking (or as said... like a spring. Structurally Sound, but still Flexible... and able to Store Energy + Release it at will).
Also, a lot of Body Building methods, are not as "Functional" (functional / useful strength) As most would believe. One of the more famous body builder meat heads... asked a Kickboxer / Muay Thai dude to kick his leg.. to see what it felt like... and to see if he could Eat it. The guy refused... and instead, asked one of the underaged students to do it. The boy was probably like 14 yrs old... and his medium level kick... really hurt the Body Builder, despite his thick looking leg muscles. This is, of course, because Impact based conditioning, as still very different from merely lifting mass. The tissues and bone density changes in a totally different way.
Now... its not to say that people shouldnt have some muscle. Also, If you want to have any potentials in the arts.. at very least... you need some very hardcore "Core" Strength... as a minimum.
Anyway... if you want to see what your tendons are actually like... extend both of your arms away from your body... at shoulder height. Both palms should face downwards towards the floor. Add a very 15 or so degree bent in each elbow, so your arms both form a very slight (shallow) "V" shape. Have the fingers be relaxed, and merely flopping lifelessly towards the floor... as if you have no control over them at all (relaxed like a wet noodle). Now... dont move from this position... and set a Stopwatch timer... to see how long you can last. Remember... you should not be using any muscle tension / strength. Your arms should feel Heavy... but always "Relaxed", not stiff / tense. While doing this... keep breathing slowly and deeply. To keep your mind busy... silently count each second that it takes to inhale, and exhale, each breath.
If you tighten your muscles... you wont be developing Tendon, Joint, and non-muscular Tissue strength. If you can remain so relaxed, that if you went any further... your body would fall to the floor like a pile of Jello... then your tendons, tissues, and bones... will take on a LOT more strain / stress.
In my Kung Fu training... I created a modified version of this... after this type of drill became a little too easy. My arms go out in front of me, instead of to the sides... and on each wrist, is an adjustable strap loop. ON the other end of the strap.. is a set of long metal bars, on a giant safety-pin-like hook. For an easier setup... you could just attach a water bottle to the other end... and fill the bottle with Liquid, or something like Metal BBs.
The drill is to SLOWLY raise your arm vertically up and down, the imaginary Center-Line, that divides your body in half. You start with your arm extended fully (locked out), with your wristbone at forehead height. Slowly lower your arm, until your wristbone reaches belly-button height. Keep going up and down without stopping... and at a Snails pace (barely visibly moving to the Eye). At least 5 minutes, then switch arms. Do a total of at least 4 sets (20 minutes total). If you are a Beginner... you might limit each Set to 3 minutes... and gradually increase set length. Do NOT add any additional weight at this point. Your arm will probably start to shake, after only a few minutes worth of this drill. If you add weight early on... you will often end up trying to use Muscle to hold your arm up... and to try to Pull your arm upwards. This results in you Raising your Shoulders... which is a BIG NO-NO, for this exercise.
If you can do every set without your wristbone going out of center (use a mirror), and do not shake at all from fatigue... you might be ready to use the hanging Bottle Weight, to reach a whole other level. But as said.. you have to feel and know your body... to make sure you are not Straining too much, nor are using ANY Stiff muscular Tension.
Bruce Lee, used to do similar things, eventually with a heavy barbell. He would lock his arms full out in front of him, while holding a +90 ln barbell... and keep it shoulder level, for at least 60 seconds. That said... he might have been using too much muscular force... if he was holding that much mass. I think my wrist weight devices.... are probably 15 lbs max. I never thought about weighing them.
Every high level Judoka lifts weights regularly
Yeah, this is really bad information.
@@ChucksSEADnDEAD wrong.
We know that the explosive power of a Muscle is genetic, though you can tease the potential out of the muscle with training your generally capt at a certain power threshold. This is why having more muscle is better, if you increase the strength of your movement with barbell training you overcome your genetic difference.
Great talk.
Even though lifting is great for strength (and olympic lifting for power too), even mobility, not everyone is into lifting and I can understand that. The warm ups you see in judo clubs can be great in that sense that many of them can be fun and increase trust with your training partners. And given that you can gain a lot from bodyweight exercises for a good while, most people don't get to the level calisthenics enthusiast get.
Plyometrics and stretch-reflex is very familiar from olympic weightlifting, good discussion to have. One thing that's also good to discuss is how for adults at least the UK organisation for athletes recommends at least 2x bodyweight squat before doing plyometrics, simply for how adults are less "rubbery" and how you don't seem to quite gain benefits from plyometrics until you're strong enough to have bonus effects from power training. And because of how much bigger the forces are of course, it's easy to get aches as an adult when starting plyometrics (partially because adults tend to have terrible landing mechanics, perhaps for lack of exposure and just not jumping often). Typically weightlifters only do plyometrics for at most two weeks when peaking, that seems to be the common limit where it starts to get too stressful and tiresome and negatively impact training and results. Worth noting that judokas and weightlifters can get noticeable heavier, light young athletes are probably much more resilient and can carry that with them longer.
It's tough when the topic has so many caveats and is so wide and has so many different cases on what considerations apply and what might be the best course of action.
I'm not sure if he mentioned it directly, but was tangenting it anyway, that for joints it's also crucial to get properly warmed up before training or using them. For basic lifting you don't need much, but for something like judo or olympic lifting you want to make sure your blood is pumping and temperature rising so the fluids in the joints get less viscous and lubricate them better. Judo has a lot of tradition on that kind of stuff, getting literally warm from action and working on mobility and specific movement before training, olympic lifters might do up to 15 minutes of cycling or rowing or something.
thanks for taking the time to type that down, Plyometrics are great but most hobby judoka have a base strength problem not a top % athlete problem
Point of weightlifting should be for getting muscles ready for heavy work in the field. It's not everything and should be always be less prioritizes than stretching and conditioning.
Exactly!
Stretching & conditioning is EXACTLY what happens to your muscles when you train with weights.
Wrong. The ability to produce force (strength) is in fact the most important things.
@@coachjonjiujitsu Brute force can get you so far. Plus, not everyone can get stronger by simply trying. They instead need other tools to fill in the gap.
Thanks, very interesting video
Very helpful info Chadi, thanks.
At 3:40 I don't think that's a one armed handstand. You should rotate the book to view the image.
This is an aspect that so many people forget , the prevention, the work of proprioception, mandatory aspect of judo preparation ! Thanks
But it does
This is similar to how the Russian freestyle wrestlers warm up. They use a combination of mobility, dynamic stretching, tumbling exercises before every practice.
Bien dit tout ça 😊
Y a du folklore et des bêtises en judo et faut le dire 😊
Plus ca avance plus ca devient n'importe quoi le "judo" d'ailleurs...
the antilope hopps
what muscles can do this?
literally see the fibers contract
confused look
I was in awe, not confused.
This is the importance of fascia training.
Sometimes I think Karate was introduced to Japan to improve on this type of athleticism.
What is the name of this Japanese JUJUTSU book ?
Isometric
That’s exactly what they do in China when they train kids Kung Fu/ Wushu! Up until 10 years old they train kids gymnastics mostly. After 10 they start teaching them more kicks. In Sambo they do the same in Russia. They teach them gymnastics. They even use gymnastics to warm up. Also in China they warm up with gymnastics. And this is also from my experience back in the day when I was around 14 training Wushu. Maybe that’s why they have such strong joints and they jump really high.
One of the best ways to make your tendons strong is weightlifting. Everyone should do it and every martial artist should do it. Being strong helps - and it helps even in the techniques, since it is easier to do them right, if you are strong. And I am not talking about powerlifting strong, just benching more than you weight, deadlifting 1,5 - 2 times your weight and squatting 1,5 times your own bodyweight should be the minium level of strengt. It really isn't that hard and just takes maybe few months of time.
True. Rows, pullups/pulldowns, shoulder work, and grip stuff are also great for any grapplers
Hello from algeria and OSS
@@samimakiwara8584 🙇🏻♂️
i just do 10 sets of bench press and and 10 sets of behind the neck pulldowns and also some shrugs
Uhhh ok lol.
Utter nonsense.
No idea of sports science
Yeah; some of those exercises are a little…….. inappropriate.
Привет Чади!