Bonato et al., 2014

THE JOURNAL OF SPORTS MEDICINE AND PHYSICAL FITNESS
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Aerobic training program for the enhancements of HR and
VO2 off-kinetics in elite judo athletes
Matteo BONATO, Susanna RAMPICHINI, Marco FERRARA, Stefano BENEDINI,
Paola SBRICCOLI, Giampiero MERATI, Emerson FRANCHINI, Antonio LA TORRE
J Sports Med Phys Fitness 2014 Oct 30 [Epub ahead of print]
THE JOURNAL OF SPORTS MEDICINE AND PHYSICAL FITNESS
Rivista di Medicina, Traumatologia e Psicologia dello Sport
pISSN 0022-4707 - eISSN 1827-1928
Article type: Original Article
The online version of this article is located at http://www.minervamedica.it

1

Title: Aerobic training program for the enhancements of HR and off-kinetics in elite judo athletes

Running Head:

Authors:
Matteo Bonato1
, Susanna Rampichini1
, Ferrara Marco1
, Benedini Stefano1
, Sbriccoli Paola2
, Merati
Giampiero1
, Emerson Franchini3
, Antonio La Torre1

Institutional Affiliations:
1. Department of Biomedical Sciences for Health, Università degli Studi di Milano, Milan Italy.
2. Department of Human Sciences and Health, University of Rome, Roma, Italy.
3. Martial Arts and Combat Sports Research Group, School of Physical Education and Sport,
University of São Paulo (São Paulo, Brazil)

Dates of congress where the paper has already been presented
V National Congress SISMeS, Pavia from 27 to 29 September 2013

Acknowledgements
The authors would like to thank all the athletes for their voluntary participation in the study and their
availability for the completion of all experimental procedures.

Corresponding Author:
MSc Matteo Bonato
Department of Biomedical Sciences for Health, Università degli Studi di Milano, Milan, Italy
Via Giuseppe Colombo 71, 20133 Milano, Italy
Phone: +39-02-5031 4658
Fax: +39-02-5031 4630
E-Mail: matteo.bonato@unimi.it

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Aerobic training program for the enhancements of HR and off-kinetics in elite judo
athletes

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Abstract

Aim. The purpose of this study was to investigate the physiologic and performance changes with the
addition of high-intensity interval training (HIIT) to a traditional judo programme.
Methods. Nine elite judokas (6 males and 3 females;; age: 20±4 yrs;; body mass: 69±2 kg;; height: 172±7
cm;; judo practice time: 13±6 yrs;; weekly training volume: 13±5 hours, mean±SD) were recruited to
perform a 12-week specific aerobic training program, which consisted of 2 session/week of 30-min
continuous run at 60% at Vmax and one session/week of high-intensity interval training 15x1-min at 90%
of Vmax with1 min of active recovery at 60% of Vmax. Before and after the intervention all athletes
performed a graded maximal exercise test to measure maximal oxygen consumption ( max), ventilatory
threshold (VT), maximal velocity (Vmax), heart rate (HR) and off kinetics. and HR recovery
kinetics were evaluated on a breath-by-breath basis using a single component exponential
function. Anaerobic capacity during specific movements was assessed with the Special Judo Fitness Test
(SJFT).
Results. The maximal speed reached during the maximal aerobic power test significantly increaseed
(p=0.04), but max did not change. τ of HR and of recovery significantly decreased by 17.3%
(p=0.04) and 22.0% (p<0.01), respectively. VT increased (6.6%;; p=0.03) and the SJFT Index improved
(12%;; p<0.001) 12% after training.
Conclusions. The aerobic fitness of elite judokas may be improved by adding aerobic routines to the
normal training enhancing the recovery capacity.
Key Words. Ventilatory threshold ⋅ maximal oxygen consumption ⋅ recovery kinetics ⋅ Special Judo
Fitness Test.
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Introduction
Judo is a dynamic, high-intensity intermittent Olympic sport that requires complex skills and tactical
excellence for success.1
The main judo competitions are the Olympic Games and World Championship,
with athletes being divided into weight categories: <60 kg, 66 kg, 73 kg, 81 kg, 90 kg, 100 kg and >100
kg for males and <48 kg, 52 kg, 57 kg, 63 kg, 70 kg, 78 kg and >78 kg for females.
To classify among the best competitors, judokas have to perform several matches in the same day
(up to 7). The interval between two consecutive matches lasts at least 10 minutes although the mean time
interval is 15 min.2
A judo match lasts 5 minutes, with 20-30 s of activity, during which the athletes spend
most of the time (51±11%) trying to perform a grip3, 4
, interspersed by 10 s intervals.5
If an athlete obtains

an ippon (full point), the match ends immediately. Moreover, since 2003, when the time allotted for the
contest finished and the scores/penalties are the same for athletes (i.e. the match is tied), a “Golden Score”
decided the result of the contest. Until the end of 2012, if neither athlete obtained any point in the Golden
Score period the match continued for another 3 minutes and eventually the referees decided the result of
the match (Hantei decision). However, in 2013 the hantei was removed and the extra-time just finished
when one of the athletes scored.6

Even if a judo match may last from few seconds to 8 minutes, the mean duration is 3-4 minutes.4

For these reasons, to be effective judo techniques should be applied with high levels of accuracy, strength,
velocity and power during the entire match.7

Thus, judo match taxes both of the aerobic and the anaerobic systems. The anaerobic systems
provides the short, quick, all-out bursts of maximal power during the match, while the aerobic systems
contributes to sustain effort for the entire combat duration and to rapidly recover during the brief period of
rest or reduced effort.1,6
Degoutte et al.1
indicated the peak values of oxygen consumption ( )
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reached during a match are about 55 ± 5 ml kg-1
min-1
, while the heart rate is about of 182 ± 0.4
beats·∙min-1
with a plasma concentration of lactate of 12.3 ± 0.8 mmol·∙l. For these reasons judokas are
largely classified as athletes who possess a combination of increased aerobic and anaerobic fitness.2

According to the study of Degoutte et al1
the intensity of a judo match is more than 60-75% of O2max,
with a great increase of lactate values, suggesting that a superior aerobic fitness could reasonably provide a
faster recovery between matches.1, 6
Therefore, the level of anaerobic and aerobic fitness in judokas are

regarded as important factors to determine the victory or the defeat in competition.
Taking in account also that judo is mainly characterized by brief actions performed at high intensity,
a good training program should include exercises capable of enhancing also these characteristics. To this
respect, high intensity interval training (HIIT) protocols could be successfully applied in this discipline.
Indeed HIIT can be broadly defined as repeated bouts of short to moderate duration exercise (i.e. from 10
seconds to 5 minutes) completed at an intensity that is greater than the ventilatory threshold (VT).8, 9

Exercise bouts are separated by brief periods of low-intensity work or inactivity that allow a partial but
often not a full recovery10
, a condition that is similar to judo competition.
In scientific literature, it has been demonstrated that HIIT can produce faster metabolic and
cardiorespiratory adaptation than continuous endurance training for increasing aerobic power. 10, 11

However, only three studies investigated the effects of high-intensity training on selected aerobic and
anaerobic performances indices in combat sports: Ravier et al.12
for karate, Kim et al.13
for judo and
Farzad et al.14
for wrestling. In their training protocols they used sprint interval training consisting of short
bursts of activity lasting 20 s12
, 30 s13
and 35 m sprints14
. For all protocols the recovery period was
passive: 15 s12
, 4 min13
and 10 s14
. At the end of the training program these authors12,13,14
reported
improvements of both aerobic and anaerobic performances. These adaptations can be a consequence of
the large requirements from the O2 transports and utilisation, neuromuscular strain and a large anaerobic
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glycolytic energy contribution involved in these protocols, according to the classification recently proposed
by Buchheit & Laursen11
.
However, none of these studies has investigated the effects of HIIT on the recovery parameters.
During recovery does not return immediately to rest values but decrease exponentially in order to
restore metabolic process to pre-exercise condition. In exercise science the recovery is considered
complete when HR and reach the resting values. The oxygen kinetics during recovery has been
shown to consist of two components, a fast, and a slow phase15, 16
. The former, also known as alactic

phase, covers about 30 sec for t1/2 and is not associated with a decrease of blood lactate concentration,
but seems to accounts for phosphocreatine (PCr) resynthesis. The latter, called “excess post-exercise
oxygen consumption” (EPOC) has a t1/2 of about 15-18 min17
. During this time the lactate rapidly enters
and leaves the blood and the oxidation is the main fate of lactate18
. Thus, considering that a well-developed
aerobic fitness allows the athletes to better recover between the matches, the first aim of this study was to
examine the off transient phase of and HR in response to an additional high-intensity interval training
to typical judo training programme in a group of elite judo athletes. The results obtained could provide
practical indications to coach and trainers on the opportunity of using more specific training programs
capable of enhancing general and specific characteristics in these athletes. The hypothesis of the present
study was that this training program would result in faster off and HR kinetics and better
performance in a judo-specific test.

Material and methods
Experimental Design
This was a 12-week pre-post single group study conducted on elite judo athletes. The study was
carried out during the standard off-season training program in which the strength and conditioning
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preparation is favoured. All measurements were performed in baseline (T0) condition and after 12 weeks
of standardized training (T12), divided in 6 week of Standard Judo Training (SJT) and 6 weeks of SJT
plus Aerobic Training (AT).
In each testing session data on anthropometry and body composition were collected. Moreover, all
subjects underwent a graded maximal aerobic power test ( max) on a treadmill to assess the max,
the peak of speed and the VT. Maximal post-exercise [La] and the kinetic characteristics (τ) of both heart
rate and O2 during recovery were evaluated. The Special Judo Fitness Test (SJFT) was used (see
below) to assess the anaerobic capacity.
Subjects were instructed to attend the laboratory in a rested and fully hydrated state, at least 3h
after the last meal, and to avoid strenuous exercise in the 24 h preceding each testing session. In addition,
they were asked to refrain from caffeine and alcohol 24 h before each test.
All tests were performed at the same time of day (±1h) to avoid influence of circadian rhythms.
Prior to data collection, subjects were fully familiarised with all exercise testing procedures.
Università degli Studi di Milano, and the Department of Biomedical Sciences for Health approved
the study and a written informed consent was obtained from each participant. All procedures followed
were in accordance with the Helsinki Declaration of 1975, as revised in 2000.

Participants
Nine elite judo athletes (6 males and 3 females;; age: 20 ± 4 yrs;; body mass: 69 ± 2 kg;; stature:
1.72 ± 0.07 m;; time of judo practice: 13 ± 6 yrs;; weekly training volume: 13 ± 5 hours, mean ± SD)
volunteered to participate in this study.
Concerning their competitive level, 7 were international and 4 were national level competitors: one
subject was blue belt, 2 subjects brown belt, two subjects black belt 1st
Dan, two subjects black belt 2nd

Dan, and four subjects black belt 3rd
Dan.
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Anthropometric assessment
The anthropometric assessment was performed before each experimental session by the same
operator following the standardized techniques described by Lohman.19
Anthropometric variables included
body mass, stature, and skinfold thickness on the dominant side.
Stature and body mass were measured on field with a portable stadiometer and scale to the nearest
0.5 cm and 0.1 kg, respectively.
Skinfolds were taken three times in each anatomic site using a calliper (Holtain Ltd, Crymych Uk)
to the nearest 0.2 mm. The average value obtained among the three measures was computed. Body
density (d) was calculated using the Jackson & Pollock equation20
from three skinfolds (Female: triceps,
suprailiac and thigh;; Male: pectoral, abdominal and thigh).
The percentage of fat mass was finally derived as:

fat mass (%) = 495/ d – 450.21

Maximal aerobic power assessment
Oxygen consumption ( ), carbon dioxide production ( ), respiratory exchange ratio
(RER) and pulmonary ventilation ( ) were measured on a breath-by-breath basis by a portable
telemetric metabolimeter (k4b2
Cosmed, Rome, Italy) during a graded maximal aerobic power test
performed on a motorized treadmill (Run Now 700, Tecnogym Spa, Italy), set at 1% gradient (Jones et
al., 1996).22

All tests were carried out in a well-ventilated laboratory at a temperature of 20-22°C. The
protocol consisted of 3 minutes of rest, 4 minutes at 8 km⋅h-1
, after which velocity increased by 0.5 km⋅h-1

every minute until volitional exhaustion. O2max was assessed according to the criterion described by
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Taylor et al.23
The load at which the test ended, was considered as the maximal aerobic speed (Vmax).
Heart rate (HR) was recorded during the whole test by a HR monitor (Polar S810, © Polar Electro 2011,
Kempele, Finland).
The VT was assessed according to the gas exchange method (V-Slope).24
Briefly, the break point
in the vs relationship was detected and considered as the VT. Then the VT was expressed
in percentage of the max.
Recovery kinetics of and HR were evaluated breath-by-breath from the end of the
O2max test up to the recovery of the steady state condition. Data were fitted using an exponential function
with a single component (equation 1) with the non-linear least-squares regression technique and the best fit
defined by the minimisation of the residual sum of squares.

Eq 1:

Where f refers to or HR, t is the time, a0 is the plateau phase of or HR measured at
the end of the incremental test, a1 is the decrease in the amplitude, τ is the time constant of the exponential
function and TD is the time delay, i.e the time the decay needs to begin.

Special Judo Fitness Test (SJFT)
The SJFT was developed by Sterkowicz in 199525
, and then described by Franchini et al., in
1998.26
This test aims to evaluate the fitness level of judo athletes during specific movements.
To perform these test three athletes of similar body mass are needed: 1 participant to be evaluated
(tori), and 2 other individuals as passive opponents (ukes). The tori begin the test between the 2 ukes that
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are 6 metres apart. On an acoustic signal, the tori has to run quickly to one of the ukes and apply a
throwing technique called ippon-seoi-nage. The tori then immediately has to run to the other uke and
complete another throw. The athlete must complete as many throws as possible within the test time, which
is composed of three periods (15, 30, and 30 s) separated by 10-s of recovery. At the end and 1 minute
thereafter the test, the athlete’s HR was measured (Polar S810, © Polar Electro 2011, Kempele, Finland).
As regards the SJFT, the total number of throws accomplished in the three periods has been computed,
and the SJFT Index is therefore calculated according to the formula (equation 2) proposed by
Sterkowicz27
:

Eq 2:

Where Final HR (bpm) is the HR measured at the end of SJFT, HR1 (bpm) is the HR measured
after the end of the test and Total Throws are the total number of throws performed by the tori during
SJFT. A decrease of the SJFT Index, due to a decrease of HR or an increase in the throws number,
indicates an improvement of performance.

Standard Judo Training Program
During the six weeks of standard judo training all subjects performed nine training sessions a week
(18 h/wk). The program consisted of 4 hours per week of resistance training conducted on Tuesday and
Thursday at 10:00-12:00 am. Judo training was performed at 6:00-8:00 pm from Monday to Friday, and
Saturday from 10:00-12:00, totalling 12 hours per week and including specific judo exercises (e.g.,
uchi-komi – technique entrance, nage-komi – throwing technique practice) and match simulations
(randori). Moreover, Saturday at 3:00-5:00 pm a fighting session was completed.

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Aerobic Training Program
To maintain the same training volume of the standard judo training during the six weeks of the
aerobic training protocol subjects performed nine training sessions a week (18 h/wk) as described above.
Additionally, on Monday, Wednesday and Friday the AT was done on the last 30 min of the judo training.
Among the three AT sessions, the sessions conducted on Mondays and Wednesdays consisted of 30
minutes of continuous run on a treadmill at 60% of Vmax assessed during O2max test. In the third AT
session subjects performed fifteen 1-min high-intensity repetitions at 90% of Vmax with 1 minute of active
recovery at 60% of Vmax between each interval. The high-intensity 1x1-min interval training started with
10-min warm-up and ended with a 3 min cool-down period with a self-selected intensity.
All subjects completed all training sessions without complications. The high-intensity 1x1-min
interval training protocol was generally well tolerated and subjects did not report dizziness,
light-headedness or nausea, symptoms that occasionally occur during this type of training.

Statistical analysis
All parameters measured during the maximal aerobic power test ( max;; Vmax;; VT;; τ ( ) off
kinetics;; τ (HR) off kinetics), and during the SJFT (HR, throws number, and SJFT index) were expressed
as mean values ± standard deviation (mean ± SD) and divided for gender.
Statistical analysis was performed using Graph Pad Prism Software, version 5.00 for Windows
(Graph Pad Software, San Diego California USA). Differences between males and females were assessed
by the unpaired Student’s t-test. Since no significant differences have been detected for the selected
parameters between males and females athletes, data were pooled. The Shapiro-Wilk normality test was
used to verify the normality condition. Paired T-test was used to assess the average changes in
performance of the investigated variables. The level of statistical significance was set at p<0.05.
Standardized changes in the mean values were used to assess magnitude of effects (Effect Size, ES).
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Values <0.2, <0.6, <1.2 and >2.0 were interpreted as trivial, small, moderate, large and very large,
respectively.27

Results
Anthropometric assessment
No significant changes were found in the participant’s physical characteristics at T12 compared to T0. In
particular, mean ± SD for T0 and T12 were: body mass, 69.4 ± 7.7 and 71.5 ± 8.2 kg;; BMI, 22.4 ± 1.4
and 23.3 ± 1.2 kg·∙m-2
;; fat mass, 11.7 ± 7.4 and 12.6 ± 8.9%.

Maximal aerobic power assessment
Results of max, Vmax and VT are shown in figure 1. No significant changes were detected for
both relative and absolute max values. However, Vmax at T12 was significantly higher (4.6%;; p<0.05;;
ES=0.4) than before the training program. Finally, VT significantly increased by 6.6% (p<0.05;; ES=0.9).
The lactate peak at the end of max at T0 was 7.5 ± 2.0 mmol ·∙ l-1
. No significant changes
were detected at T12 (7.1 ± 0.9 mmol ·∙ l-1
).

*** Figure 1 here ***
Off kinetics
After the 12 weeks training protocol the τ of and HR significantly decreased by 22.0 %
(p<0.001 ES: 1.2), and 17.3% (p<0.05;; ES: 1.0), respectively (Figure 2).

*** Figure 2 here ***
Special Judo Fitness Test
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All the results of SJFT at T12 compared to T0 are shown in table 1. After the 12 weeks training
protocol the SJFT Index improved significantly by 12% (p<0.01, ES: 1.2). After training the HR peak
measured at the end of the SJFT was reduced by a 7% with respect to the pre-training value (p=0.004,
ES: 0.7), whereas HR post 1 min was decreased by 8% after the 12 weeks of training (p=0.004, ES: 0.9).
No significant changes were found as regards the total number of throws in the post training assessment
(T12).

*** Table 1 here ***

Discussion
The purpose of this study was to test the effects of 12 weeks of training on both the aerobic and
anaerobic profiles in a group of elite judo athletes. Namely, this period of training was divided in 6 weeks
of standard judo training and 6 weeks of standard judo training plus aerobic training protocol. The main
results obtained in this study can be summarized as follows: 1) the Vmax and the VT measured during
O2max test increased significantly;; 2) the recovery time of both O2 and HR decreased;; 3) an
improvement of HR at the end of SJFT and a reduction of the HR one minute after the end of the SJFT
was found.
The main novelty of the present work consisted of the insertion of an AT protocol alternating two
sessions of 30 minutes of continuous run on a treadmill at 60% of Vmax and one session of fifteen 1-min
high-intensity repetitions at 90% Vmax with 1 minute of active recovery at 60% Vmax between each interval.
In particular our aim was not only to insert a traditional AT that is known to effectively improve
cardiac and skeletal muscle function26
, but a more specific training session capable of enhancing general
and specific characteristics in judo athletes in accordance with their typical metabolic profile.
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For this reason we chose to put in the weekly training which is currently acknowledged as one of
the most effective forms of exercise to improving physical performance in athletes.8-11
High-intensity training
can be broadly defined as repeated bouts of short to moderate duration exercise (i.e. from 10 seconds to 5
minutes) completed at an intensity that is greater than VT.8, 9
Exercise bouts are separated by brief periods

of low-intensity work or inactivity that allow a partial but often not a full recovery. In particular there are
different types of high-intensity training format based on the expected acute physiological response/strain.11

Our interval training session consisted of 1 minute of effort and one minute of active rest. This was done to
obtain a direct impact on the physiological response essentially eliciting large requirements from the O2
transport and utilisation systems (i.e. cardiopulmonary system and oxidative muscle fibres), a certain degree
of neuromuscular strain and an anaerobic glycolytic energy contribution.10

The max values observed in our group were similar to those reported in previous studies30-37
in
which max ranged from 50 to 60 ml⋅kg-1
⋅min-1
and from 40 to 50 ml·∙kg-1
·∙min-1
for male and female
judo athletes, respectively. As expected, at T12 no differences were found in max, as a more frequent
stimulus seems to be needed to result in an increase in the O2max (i.e., three to five times of specific
training per week).10
Despite this, a significant increase in Vmax was found. Frequently, highly trained
athletes improve their maximum aerobic speed without concomitant changes in max, normally due to
an improvement in running economy after high-intensity training protocols.38
The VT values are similar to
those found by Degoutte33
, Little34
, and Sbriccoli et al.37
(i.e., above 80% of O2max). In particular, our
results indicate that our training led the athletes to VT values close to those of the Italian Olympic Team of
2004.37
This provide more evidence that aerobic metabolism is not highly developed in high-level judo
athletes. The 12 weeks of training improved the aerobic fitness of the judo athletes and, as it has been
hypothesized that a higher values of these variables allow the maintenance of a higher intensity during the
match39, 40
, and an increase in the intensity that can be sustained during a judo competition.
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At the end of the 12 weeks of training the kinetics of the HR and of the during recovery
significantly accelerated compared to T0. Looking at the Olympic and World Championship competition
model a high capacity of recovery between two consecutive matches (about 15 min) is fundamental to
delay the accumulation of metabolites (e.g. H+
, Pi and lactate) that are associated with fatigue process40, 41
.

Our results demonstrates that the beneficial effects of an AT protocol leads to a shortening of the recovery
period after a high-intensity effort, and this seems to be a new finding when compared to other studies.
In our study, the SJFT was utilised to evaluate the specific fitness of the judo athletes. At the end of
the 12 weeks of training a significant reduction of the SJFT index was found. This result was given via a
significant reduction of the HR peak at the end of the test and 1-minute after the conclusion of SJFT. No
changes were detected on the number of throws. Looking at the classificatory table of SJFT proposed by
Franchini et al.41
, this whole group passed from a regular to a good classification, suggesting that the
aerobic training proposed improved judo athletes’ specific performance.
A possible limitation of this study is the lack of a control group, but according to Atkinson &
Nevill42
the use of control group in periodization studies is difficult, because athletes are normally submitted
to some type of periodization process. Additionally, there would be ethical problems with restricting a
particular treatment to elite athletes.
Although judo is a discipline that requires complex skills and tactical excellence, the conditional
capacities as maximal isometric and dynamic strength to excel in high-level competitions are also
fundamental. Moreover, the contribution of the aerobic metabolism may be of importance in these athletes
as well. The results of this study consisting of a significant reduction of the recovery kinetics of HR and
, an increase of the VT, and a reduction of the HR immediately at the end, and 1 minute after the
SJFT, coaches should consider inserting specific training sessions especially focused on aerobic fitness
improvement. This may speed up metabolic and cardiovascular recovery, enhancing the athletes’
performances. Finally, a good aerobic conditioning could enhance the ability to better recover after a judo
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combat, which may play a significant role in managing a different number of combats within the same
competition, thereby improving the performance ability in these athletes.

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TABLE

Table 1. Number of throws, heart rate response and index in the Special Judo Fitness Test before and
after 12 weeks of judo and aerobic training (n = 9). Results are expressed as mean±SD.

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FIGURES
Figure 1. Differences at T12 compared to T0 for O2max (A, p>0.05;; ES: 0.1), Vmax (B, *p<0.05;; ES:
0.4) and VT (C, *p<0.05;; ES: 0.7). The results in the graph are shown as mean ± SD.
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Figure 2. Differences at T12 compared to T0 for off (A, *p<0.05;; ES: 1.0) and off HR (B,
***p<0.001;; ES: 1.2). The results in the graph in the left column are shown as mean and the error bars are
SD. Furthermore, the right column shows the trends of the recovery phase of and HR of a subject
taken as an example.

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Parameter T0 T12 p
Throws A 6 ± 1 6 ± 0 n.s
Throws B 11 ± 1 10 ± 0 n.s
Throws C 10 ± 1 10 ± 1 n.s
Total throws 26 ± 1 26 ± 2 n.s
HR after (bpm) 184 ± 7 177 ± 15 <0.05
HR 1 min after (bpm) 155 ± 15 145 ± 15 <0.01
Index SJFT 13.75 ± 0.77 12.24 ± 1.18 <0.001

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