But I will be adding new sessions to this course and asking for contributions from other coaches. How to use the course: Simple, pick and chose what you want to work on? I will be adding training principles for you to read and give you the ability to add and create your own sessions. Feel free to use it, share it, but just remember to work to your level.
If there is anything unclear just let me know. Winning Fundamentals is a complete game-changer for all Judoka. This course will give you a greater understanding of the fundamentals which will enable you to take your Judo to the next level. NOTE: Crunches I believe are a waste of time for judo because you are never on the ground crunching up you are always standing and rotating. Essential abs:. SA Shoulder press Decline rotations.
The following exercises are just good for judo. They require full body co-ordination and can be used as part of a training session especially circuits. Please note that the nature of these exercises makes them not maximal — these should only be used in conditioning. Miscellaneous exercises:. Shot putting or db throw Sledgehammer KB stuff Sandbag. Cardio exercises. Rowing machine Elliptical Burpees Skipping. Hill Sprints Grinder Turkish get ups agility runs.
Below are some good strength exercises that are great as part of a judo session. They are also all good agility, explosive and strength exercises. Everything a judo player needs. Single Judo exercises ones you can do at the dojo buy yourself. Bear crawls uchikomi rubbers rope climbing Wheelbarrow. Shadow uchikomi Cartwheels handstands rolls. Crash mat flips Crash mat sprints ne waza sit throughs. I hope this info sheet has helped you understand a bit more about the exercises I recommend when training for judo.
These variables are best for strength and endurance training. The judo workout also includes two core exercises. Exercisers first complete three sets of L-sits on dip bars, holding the position for 30 to 40 seconds to build stabilization strength.
Exercisers also do three sets of 20 to 30 ab plate twists to make their abs and obliques stronger. Judo involves a lot of twisting and throwing motions so the judo workout program includes several exercises with twisting. The judo complete body workout ends with 10 to 15 minutes of stationary rowing. Stationary rowing improves stamina, increases muscle tone in the whole body and burns calories.
Judo Strength Workout The second workout in a judo strength training routine. It includes 11 dynamic strength training exercises, a core exercise and sprints. The judo weight training exercises build power and functional strength.
Examples of these exercises include barbell thrusters, medicine ball chest passes and medicine ball side throws. Most of the exercises are performed in a range of 10 to 12 reps, which is a good amount for building muscle. The more involved exercises, farmer's walks and double rope climbs, are done in sets of one to four because they take more time. The workout also includes hanging leg raises in three sets of 12 to 15 reps to increase core strength. The workout finishes with 10 sets of sprinting for speed and endurance.
Judo Full Body Workout The final workout is the full body workout. It includes a mix of core exercises, strength training exercises, cardio exercises, and dynamic exercises. This workout strengthens every muscle group in the body and forces people to use multiple muscle groups together to complete the exercises. In judo, the body is constantly moving and is rarely in a supported position.
This workout develops the functional strength that judo practitioners need. This complete judo fitness training program delivers results in 30 days. It is an intermediate level routine. Beginners should work up to this program with a more appropriate workout plan designed for inexperienced exercisers.
Set up your schedule and receive automatic reminders to stay on track and log your workouts on the web, iOS and Android. Download printable versions of this plan, set up your schedule, and log your workouts on the web, iOS and Android.
Judo Workout Plan 3 1 The judo workout is a complete judo fitness plan to help people become better fighters. Start Plan PRO. Judo Complete Body Workout. Print daily summary. Step-By-Step Video Tutorials.
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