Judo discussion and investigation of selected topics by Ronald Désormeaux

JUDO RON 31- Rojin Judo - Senior Age Judo

In a previous discussion paper i, we have established that physical inactivity leads to a

decline in bone and muscle strengths, which further contribute to increasing heart and
lung diseases and associated illnesses. Inactivity eventually leads to impaired mobility. In
our article, we praised the courage and persistence of older judokas who have made
regular judo practices a way of life and continued to perform general and lifelong
physical activities.

Aim

In this paper, we shall investigate the ways and means by which our current senior
judokas have preserved such skills set and how we can benefit from both their
experience and their resilience to better provide for an improved training environment
in the future.

Model for a training lesson

When we spoke of regular judo training for senior judokas we referred to purposeful,
planned and structured sessions where repetitive exercises associated with judo
movements or techniques are performed at sufficient intensity in order to improve or
maintain their general physical fitness.

The general JUDO training session normally followed in most dojo consists of a series of
settled exercises which are presented in various and progressive patterns depending
upon the type of participants. Most lessons are made of:

 Warm-up period for enhancing the range of motion, stretching, posture, and
breathing exercises.
 Light aerobic training exercises for increasing cardiovascular endurance.
 Technical judo segment: ukemis, uchi komi, yakusoku geiko.
 Resistance training exercises for increasing muscular strength and endurance
such as: Randori and some light shiai.
 Cool-down period for promoting flexibility and relaxation.

Through this so called judo regime, we attempt to attain and maintain a certain degree
of physical fitness. Fitness for most of us is a combination of various sets of attributes
such as cardio-respiratory endurance, skeletal muscular strength and flexibility, balance,
and agility. Let us define those terms.

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Definition of terms

Cardio-respiratory endurance refers to the general ability to deliver and utilize oxygen
(aerobic capacity) in order to perform physical activity over time without excessive
fatigue.
Aerobic training exercises normally improve the efficiency of this energy-producing
system.
Muscular fitness refers to the strength and endurance of muscles allowing us to safely
perform daily activities without muscular-skeletal injury. Here, we have recourse to
strength- developing exercises (resistance training) to optimize this capacity.
General flexibility is associated with muscle length and joint mobility that allow us to
perform free and painless movement through a wide range of motion.

Supporting researches

Research is only beginning to identify best practice strategies to induce older persons to
change their lifestyle towards becoming more physically active. One has to remember
that the current population of senior judokas and elders may be quite diverse with
regard to age, race and ethnicity, geographical regions, socioeconomic status, marital
status, financial income, physical and mental health.

It is interesting to note that a research paper pertaining to the long term effects of
collegial sports on elderly lifestyle published in 1998 in the Nihon Joshi Taijiku of Japan
by Nakamura Izumi and colleagues of the Waseda University demonstrated that : of five
groups of former students having reached their 60+ age group, the people in the one
group which had continued to follow specialized sports programs originated at the
college level were more satisfied with their current lives, had healthier lifestyles and
benefited of better health conditions than the general population.

We may conclude from this paper and similar researches, that confidence in one’s
ability to be physically active, overcome some barriers that could prevent him or her to
pursue the activity of choice and enjoy it are strongly related to the degree of
participation.

It appears that participation in low to moderate-intensity physical activity is more likely

to be continued during one’s life time. The Judo activity which provides self-regulatory
skills such as goal setting, self improvement, monitoring progress of outputs, and self-
reinforcement may well contribute to the long term pursuit of this kind of physical
fitness.

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Although unable to document with certitude the nature and degree of influence
provided by the social environment, it is fair to say that family and friends who provide
encouragement and friendship towards the senior’s pursuit of judo activities does have
an impact on their goals setting. Furthermore, the proximity and ease of access to the
judo training hall will also have beneficial effects. Should distances and difficulties of
transportation to and from the dojo become a dilemma, then, a negative effect may
appear and deny the participant the full enjoyment from his or her practice.

Preparing to offer a special program for seniors

At locations where there are sufficient numbers of seniors who could gathered for
training, it is recommended that we modify our regular judo practices schedule and
format to better accommodate the needs of those seniors-elders. In those special
classes, slower pace, lower intensity, longer breaks and rest periods are to be expected
and may well develop into new norms.

Before organizing your judo class, you should evaluate the physical fitness levels of your
senior group and determine together, the appropriate goals and objectives. Your
exercise program should be based on the results of small tests or evaluations designed
to capture the essential of the physical and mental states of the participants. These
tests or inquiries should be performed at the beginning of the training session. Those
tests and evaluations will help you define the timing, the frequency and intensity with
which you will organize the lessons plans.

Thereafter, you should select the styles, varieties and combinations of exercise most
appropriate to ensure you can offer some progression as well as satisfy the needs they
have expressed. In general, your one hour-two hours class routine should always include
a warm-up phase before undertaking technical exercises which will demand some form
of aerobic or cardiovascular efforts. It is also important to offer a proper cool-down
phase at the end of the class, thus permitting a return to calm.

When undertaking the aerobic/ cardio vascular period of the class, you should aim for
duration of no longer than 30 minutes. (Either as a block or broken down into five-six
minutes increments) The termination end-point could be calculated using a % of heart
rate (pulse) in the range of 40-60% over the resting numbers calculated at the beginning
of the lesson. (Resting Heart Rate X 40%- 60%). Achieving higher intensities levels of
60% to 85% of heart rate may be necessary for achieving high level cardiovascular
adaptations during Randori periods but caution should be exercised.

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Other critical factors to consider with teaching older adults are that their mobility and
their ability to function independently may vary a lot. Walking canes and supports
combined with reduced visibility force some of them to adopt or follow a much slower
pace. Some researches inform us that: as with younger populations, the combination of
endurance and resistance exercise is best suited for achieving optimal mobility results .

In consequence and for safety reasons, older judo players should be taught to pace
themselves and alter their exercises duration or intensity should symptoms such as
shortness of breath, chest discomfort, dizziness, or undue fatigue occur. As a teacher
you should be aware that your exercise program may need to be slowed down or
terminated early depending on the individual responses or the situation at hand.

Environmental factors

The new Rojin philosophy

The following generalities may be helpful for developing a regular training program for
seniors:

* Assess their current and past experiences with regular judo training and other
physical activities.

* Offer encouragement to judoka to choose from a selected and varied group of

potential training sessions where they can play at their own paces, have fun and
still gain from low-intensity exercise programs.

* Sensei should strive to become role models by being physically active during
the lessons, provide positive coaching and be able to practice the techniques
that are being executed.

* Strive to make every participating judokas feel competent in what they

perform or accomplish.

 Ensure goals are set and emphasize expected benefits from the lessons and try
to minimize perceived barriers or impediments.

* Do not push the judokas into accomplishing some activities they do not feel
safe doing: Fear of injury is a major deterrent to any kind of exercise. Consult and
guide them towards alternate means of performance or technical approaches.
You may find that frail adults may need to concentrate more on their balance
and strength training prior to undertaking your selected aerobic exercise.

* Encourage the development of friendship and working with preferred partners

in order to have them gain the maximum from mutual support and
encouragement.
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 Judo discussion and investigation of selected topics by Ronald Désormeaux

* Provide a friendly environment in the dojo so that they feel at ease, want to
participate in the various activities and are not frustrated in the presence of
others more skilled.

* Try to give ample opportunities for exchange and inputs. Ask them to research
and discuss some judo elements and to recall past experience that other can
share with them.

Instructional delivery methods

Judo instructors should try to maximize the individual judoka’s technical experience by
seeking to provide increasing opportunities for physical participation in pairs or small
groups and introduce more reflection and thinking situations while still providing an
enjoyable session where all modules will be appreciated.

Whatever style or teaching method selected, instructors should always include ample
coaching and feedback loops. After a technical demonstration supported with detailed
and knowledgeable information, instructors should manage their session by moving
about the class, circulating and offering support and one-on-one feedback as required.

Considerations should be given to experiment with alternative delivery mechanisms

such as:

 Situational analysis. From a sample demonstration, introduce a small discussion

period for critique and suggestions.
 After a technical demonstration, make use of questions to draw out existing
participant knowledge.
 Choose the area or angle of demonstration in order to ensure all participants can
observe and reflect upon what is being presented.
 Introduce a video of selected techniques or event and request reflection,
analysis and comments.
 Bring periodic guest lecturers or performers and seek the class discussions
afterwards.
 Break the class into small groups or pairs and ask them to resolve segments of a
technical problem or execute a preferred activity.
 Periodically, have peers or other instructors/ coaches feedback.
 Try to design and make use of brain training games offered by selected
participants that will stimulate the memory, the attention, the focusing, the
visual perception and the problem solving abilities.
 ABOVE ALL, HAVE FUN IN A SAFE ENVIRONMENT

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Within the safety of the dojo

You will no doubt note that with advancing in age, there is a new expression or higher
degree of sophistication appearing. Elders do not wish to practice in a dojo that
physically look like a sports gymnasium crowded with all kinds of individuals doing
several types of exercises simultaneously. They are certainly not attracted by basement-
type operations that may well become a fire trap. Most seniors are generally looking for
a social environment which will respond to their needs and which offer ideal settings for
their exercises.

If one wishes to attract more the elders to his dojo and retain the present membership,
certain physical attributes must be considered. The dojo must be generally well signed,
easily accessible from the street, clean, well lighted and comfortable. (Air conditioning
or forced air system is recommended in hot temperature). Floor to ceiling space should
be at least 8 feet or 2.5 meter high.

There must be a method of communicating with the exterior; phone, internet or other
intercom facilities where messages can be received or sent. The support or logistic areas
such as showers, toilet, changing area and dressing rooms must be ultra cleaned and
provide ample room for moving about. There should be facilities to drink fresh water or
bottled sodas in a clean beverage room. The PT or weights-dumbbells or other muscular
building apparatus should not be in the way and only be used with proper monitoring
and supervision. A first aid kit and general pharmacy should be kept up to date with
supplies and general medicine.

The tatamis or mat area should be cleaned and void of ruptures and be delineated with
a safety zone well marked. Each individual will need a minimum of four tatamis as a
work space. The training zone should preferably be mounted on a spring platform and
the mat landing should be properly covered with vinyl or non abrasive material. Crash
mats and other ancillary’s equipment must be easily accessible and return to a safe area
after use.

In Europe and in some good Canadian dojos, complementary services or facilities have
proven to be a strong attraction for elders. Some of these are: a meeting room, a video-
film projection room, judo and martial arts library and reading room, a small store and
cafeteria where essentials gears, training materials or food can be procured easily.

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Another interesting component of the dojo life style that seems to be popular is the
social activities that surround the training classes. The dojo organizing committee, the
sponsors meetings, the interchanges program between dojos, the visiting senior
programs, the special classes and seminars organized with visiting professors and
lecturers on other martial arts subjects have gained in popularity in recent years.

Safety training

We have discussed before, that fear and potential hip fractures are the most serious
impediments to serious judo training when it comes to elderly people. Experience has
proven that proper training in breaking the falls such as when we encounter during
proper Ukemis training can contribute to a regain of confidence level while reducing
potential hip fractures from the impact of a bad fall.

With senior groups above 50 years, the occasions of falling from hard throwing
techniques should be minimized or reduced substantially. During light practices of Geiko
or Randori periods, due allowances must be made for age grouping.

Senior judokas should be invited to practice amongst peer groups and age related
partners. It is not recommended to mix people in their 50+ with 20-year-olds. The
courses for seniors should avoid particularly abrupt movements and hard falls. A senior
class should place more emphasis on fairly slow, focused movements such as those
normally associated with the practice of selected katas. Practicing the techniques is the
important thing here. The judo training session performed during old ages should not
become an occasion to engage in or test competitions skills of sort.

Senior judokas should be taught to observe and alter their exercise duration or intensity
if fatigue symptoms occur. The training session may need to be adjusted frequently to
respond to the participants output. Safety wise, we already mentioned the need to
include a warm-up phase before undertaking the technical and aerobic portions of the
lessons. The warm-up phase should consist of several minutes of ample stretching and
flexing large muscle groups.

Likewise, a cool-down phase at the end of the lesson is important because it allows a
more gradual return to baseline cardiovascular activities. The cool-down phase can
consist of several minutes of the slowed aerobic activity complemented with static
stretching exercises of every major muscle groups.

If difficulties are noticed in keeping proper balance by some players, more flexibility and
balance training exercises, such as t'ai chi may be added to the program. Limited
strength training or prescribed resistance training to reinforce weak areas is also
encouraged when feasible.

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Exercises with light dumbbells or wrist weights which provide for minimal resistance is
appropriate in most instances. A routine strength-training program may incorporate up
to 8 or 10 different exercise sets with 10 to 15 repetitions each that will train the major
muscle groups. Another method is to determine the maximum weight that can be used
to complete one repetition and then train at 40% to 60% of that resistance. When
performing strength training, the elder should be allowed a 15 to 30 seconds rest period
between exercise sets.

Flexibility and muscular strength should not be overlooked. Some limited studies have
suggested that people who maintain or improve their strength and flexibility may be
better able to perform daily activities, may be less likely to develop back pain, and may
be better able to avoid long term disability, especially as they advance into older age.
Experience also suggests that regular physical activity may contribute to better balance,
coordination and agility.

It is recommended to keep the senior judo class training lesson under the 80 minutes of
duration for it has been estimated that adults who engage in moderate-intensity
physical activity expend approximately 200 calories per 30 minutes of effort.

As you probably know by now, most adults do not need to see their physician before
starting a moderate-intensity physical activity program such as the kind provide in a
senior judo class as described above. However, new members without previous and
continued involvement in judo practices (Where the intensity was more or less >60% of
the individual maximum oxygen consumption) should consult their physician to remain
on the safe side.

Those general safety precautions are currently being implemented in many dojos. In
Europe, especially in France, Italy, Switzerland and Germany there are several cities and
organizations offering senior judo classes. Sufficient numbers of participants are
gathered weekly or monthly at different regional dojos and together they practice the
judo elements they cherish most.

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Physical Games & Activities

As judo teacher, we should strive to introduce well-designed sequences of challenging

physical activities and games in our judo lesson plans to keep the interest going. Here
under are some examples of fun games that may prove to be interesting for all ages.
1. In the warm up period, do stretches imitating different animals or activities of
life such as waking up, reaching for a jar, lifting an object over the head,
throwing a ball etc.
2. Ask everyone to stand on one leg for a period of time. This is an excellent
assessment of ankle strength, balance, and psychological centeredness. Ask who
can be the last one left standing? Consider non-contact (more meditative) or
contact versions while holding on to a partner who has a similar difficulty.
3. How many calories does laughter use? People who laugh are consuming 20%
more calories than people who aren't laughing. Announce to the group that
they are to reveal a funny story or make each other laugh by making an odd
gesture to someone such as shaking hands from the rear or under. Encourage
laughter to further improve physical conditioning.
4. Involve people in pairs, with one person mirroring the actions of the other.
5. Group activities that can be done with balls. Promotes gentle, fun physical
movement, people getting to know one another, trust and working together.
6. Bodies accumulate all sorts of tensions over the minutes, hours, days and
lifetimes. So, why not try out a wobbly body? You can do this any way you like.
The goal is simply to have a wobbly-as-possible-physical-convulsions-for a set
time period. Build up slowly or go fast.
7. We are all differently capable; we just haven't fully discovered what we can do.
Try performing techniques on one side or the other. Any activity becomes a fun
physical challenge via a twist such as doing a technique with or without a
costume, switching hands or when blind-folded, opposite-handed .
8. Fun, physically demanding, and challenging team activity. Several teams are
paired to demonstrate key facets of techniques or assess others performance.
9. The classic yoga "sun salute" is an excellent all-round strength and conditioning
sequence of movements, ideal to do during warm up or cool down periods. At
first it is difficult, but after a few practices it becomes much easier and a source
of joy, peace and confidence. Initially, just concentrate on the sequence/quality
of the movements, and then build in the breathing. By doing it in a group,
people can help one another out.

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Additional consideration for training- outside

Let us terminate this discussion with some remarks about the training that may done
outside the dojo. Many factors must be considered for outdoor complementary
exercises program. We have to ensure that the judo players seeking additional training
time outside the dojo are physically capable and mentally prepared for this kind of
stress. Proper suits or attires are needed for hot or cold climates. A group monitor is
always advised to accompany the group.

If and when undertaken, outdoor training should get the O.K. of a physician. In summer,
the hot weather attire should allow the body to "breathe" and body heat to evaporate.
Exercise period should be performed in early or late hours in the day thus avoiding
extreme temperatures and sunburns. It is known that some dojos have experimented
successfully with practicing selected light exercises on the beaches or on grassy knolls.

Conversely, in cold weather, individual should be properly dressed. Attire should be

warm, lightweight, and layered in order to avoid heavy perspiration and contrast with
wind and cold. Because of ice and snow accumulation, elderly judokas should be
extremely careful with training under winter conditions.

I personally recommend conducting your senior’s judo class indoors and at a most
suitable timing that accommodates the seniors’ timetable and schedule.

Conclusion

As we have seen, Judo training can be done by all ages when properly presented and
supervised. When Kano sensei developed the original judo philosophy and program in
1882, he wished that all future judoka apply his training for the benefit of society.
Seniors then and now reached the stage where most can be addressed as jukoren or
experienced ones. A contribution to the welfare of society is something they still can
accomplish. Let us close with the words of the master: “Even if judo is not practiced in
the form of kata and randori, as long as its meaning is understood, anyone can live a life
that fulfills the aim of judo”ii

Ronald Désormeaux,

Chikara Dojo, Gatineau, Canada, April 2010

i
JUDO RON 29,SHOGAI JUD0,03-05-10,www.Scribd.com
ii
Kano Jigoro, Mind over Muscle, 2005, page 94

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