Judo translates as “gentle way”, yet is both a brutally effective martial art and a great way to keep fit, as enthusiasts from Vladimir Putin to Steve McQueen have discovered. The name comes from judo’s core principle of using technique to turn an opponent’s strength against them. While the sport involves spectacular throws and holds, its primary emphasis is the efficient use of balance, leverage and timing.

Its roots are in the ancient martial art of jujitsu, whose core fighting techniques were simplified by Jigoro Kano in 1882 to create the modern discipline of judo. Aside from self-defence, judo rapidly develops strength, agility, balance and endurance. “It’s one of the few sports that covers all the facets of fitness,” says Neil Maclean-Martin, the lead physiotherapist for the British judo team, and is a great calorie burner – at about 600 an hour.

“In terms of cardiovascular fitness, a solid aerobic base is essential,” says Maclean-Martin. Interval training, which involves changing the intensity of your effort throughout a workout, is good preparation for the stop-start, high-intensity nature of judo. This training can be based on running, cycling, rowing or swimming, but the best way to begin is finding a qualified judo coach. There are 900 clubs in the UK.

As you’ll be tackling someone of similar weight in a judo match, building up strength tips the power-to-weight ratio in your favour and protects against injury. These training sessions should also be geared towards building endurance as well as the explosiveness needed for throws or escaping holds. The art of falling safely when being thrown, or ukemi, is an essential judo skill. Flexibility is also vital and will help when escaping holds.

TAKING IT FURTHER

www.britishjudo.org.uk
The British Judo Association, the UK’s official governing body, has a directory of clubs

www.intjudo.eu
The International Judo Federation’s site outlines rules, techniques and etiquette

www.judoinfo.com
Great pictures and descriptions of key techniques, plus judo history and principles

Kit bag: essential gear for judo

Adidas Club Judo Gi uniform
£30 from www.black-eagle.co.uk

This loose-fitting yet durable judo uniform is designed for the demanding grappling required in the sport. The seams are all reinforced and the wide lapels of the jacket are padded to help provide a more secure grip.

Thera Band latex band
£10 from www.theraband.com

These latex training bands are ideal for improving your explosive strength or range of motion. They are sold in varying levels of resistance and can be used in a variety of exercises depending on which muscles are being worked on.

Digi Flex finger trainer
£31.50 from www.physio-med.com

In order to throw an opponent, you’ll need to execute quickly – and then maintain – a firm grip on their uniform. This training device will help to strengthen your fingers and hands to build a vice-like grip.

Reebok 750ml water bottle
£4 from www.reebokstore.co.uk

“Performing indoors, and wearing heavy outfits, judo players sweat profusely and suffer extreme dehydration,” says physiotherapist Neil Maclean-Martin. With a 750ml capacity, this lightweight water bottle will see you through a demanding session.