The effectiveness of exercises using resistance bands in developing explosive strength and specific endurance in judokas

Abstract

The study aimed to systematize and critically analyze the existing scientific literature on the feasibility and potential effectiveness of exercises with rubber resistance bands for developing explosive strength and specific endurance in judo athletes, and to identify methodological approaches to their application in the training process. Methods. The study was conducted as a theoretical and analytical investigation based on a review of scientific publications primarily from 2019 to 2026. Data from several related disciplines were analyzed: the physiology of neuromuscular adaptations, the biomechanics of throwing movements in judo, and studies on the effectiveness of training with variable resistance in team sports, boxing, and Greco-Roman wrestling. To structure the results, a comparative analysis and systematization of methodological approaches were used based on three criteria: context of application, mode of execution, and level of evidence. Results. No direct randomized studies on the effectiveness of rubber resistance bands specifically among judo athletes were found. Indirect evidence suggests that variable resistance can stimulate neuromuscular adaptations, particularly in the rate of force development. The correspondence between the resistance curve of the resistance band and the phase structure of a throw – the phase of unbalancing the opponent (tsukuri) and the phase of executing the throw (kake) – is theoretically substantiated. Three methodological approaches have been systematized: isolated strength exercises with the expander are supported by the strongest indirect evidence, but have limited transfer to competitive performance; the integration of the expander into the uchikomi structure (throwing drills without completion) is methodologically the most specific, although no direct studies of this approach among judokas have been identified; the combination of the expander with comprehensive training protocols potentially yields the greatest overall effect, but the optimal load parameters remain undefined. Conclusions. Incorporating resistance band training into the structure of throw drills is a methodologically sound alternative to isolated strength exercises. To monitor training intensity, the Resistance Intensity Scale for Exercise is recommended, as it has been validated for use with elastic resistance. It is advisable to monitor adaptations comprehensively using the Counter Movement Jump and the Special Judo Fitness Test, as these indicators reflect different components of fitness and have different adaptation time profiles.