Write an article based on this "Strengthen your core muscles to improve your core rotation. Intersperse ways to increase grip strength throughout your training. Build flexibility to better escape and implement holds. Work on building your endurance. Develop techniques based on your body type and personal preferences."
Completing throws with an extreme follow-through, successfully escaping pins, and your overall grappling prowess will depend on having a strong abdomen and back. Potential core exercises include planks, sit-ups, jackknifes, and leg raises. Adding a section of grip strengthening exercises alone to a training regime might take too much time. Focus instead on consistently gripping free weights harder when you're weight lifting. Pull-ups also improve grip strength while working additional body muscles. Repeatedly squeezing objects might give you more wrist and forearm endurance, but the resistance will be too low to substantially increase your strength. Tight muscles are also more likely to cause later injuries. Stretching your hamstrings, quadriceps, triceps, and back can increase your range of motion. You must be able to last through a 5 minute fight, and this means sustaining rigorous activity for more than a couple breaths. Running, biking, and using an elliptical for a total of at least 75 minutes a week can help increase your stamina. It is vital to thoroughly develop these as you train, in order to be able to quickly respond to the myriad situations that can happen. Have a handful of throws you specialize in, but be familiar with commonly used throws. Practice being able throw in all directions and modifying your throws against all types of opponents. Do not excessively favor your dominant side. Prepare for frequent falls, as tournament judo means you will often be upside down or in awkward positions. Example throws include the floating hip, shoulder throw, and single back throw.