Judo Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The judo workout is a complete judo fitness plan to help people become better fighters. The judo workout program builds strength, endurance and power so judo practitioners, which all lead to improvements in athletic performance. Although specific judo skills can only be mastered by practicing the... more

The judo workout is a complete judo fitness plan to help people become better fighters. The judo workout program builds strength, endurance and power so judo practitioners, which all lead to improvements in athletic performance. Although specific judo skills can only be mastered by practicing the sport, a routine that includes strength training for judo is the best way people can reach their full potential.

Judo Complete Body Workout

The first of the three judo workouts is the complete body workout. This judo workout routine includes nine strength training exercises that target the legs, chest, back, arms, and shoulders. Exercisers perform the judo fitness training exercises in three sets of eight to 15 repetitions. 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.

Judo Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Judo Workout Plan

Judo Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The judo workout is a complete judo fitness plan to help people become better fighters. The judo workout program builds strength, endurance and power so judo practitioners, which all lead to improvements in athletic performance. Although specific judo skills can only be mastered by practicing the... more

The judo workout is a complete judo fitness plan to help people become better fighters. The judo workout program builds strength, endurance and power so judo practitioners, which all lead to improvements in athletic performance. Although specific judo skills can only be mastered by practicing the sport, a routine that includes strength training for judo is the best way people can reach their full potential.

Judo Complete Body Workout

The first of the three judo workouts is the complete body workout. This judo workout routine includes nine strength training exercises that target the legs, chest, back, arms, and shoulders. Exercisers perform the judo fitness training exercises in three sets of eight to 15 repetitions. 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.

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Sandbag
  • Chin-Up Bar
  • Barbell
  • Medicine Ball
  • Rope
  • Flat Bench
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Glutes / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 00:15:00, 01:00 rest
3 -- 00:15:00 -- -- 01:00
Default
Forearms / Insane
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Obliques / Expert
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
10 sets, 1 reps, 01:00 rest
10 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Sprint should be 50-60 yards long.

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Lats / Expert
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
3 sets, 00:00:30, 01:00 rest
3 -- 00:00:30 -- -- 01:00
Default
Abs / Expert
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Expert
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Bear Crawl should be 20-30 yards in distance.

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Glutes / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 00:15:00, 01:00 rest
3 -- 00:15:00 -- -- 01:00
Default
Forearms / Insane
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Obliques / Expert
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
10 sets, 1 reps, 01:00 rest
10 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Sprint should be 50-60 yards long.

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Lats / Expert
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
3 sets, 00:00:30, 01:00 rest
3 -- 00:00:30 -- -- 01:00
Default
Abs / Expert
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Expert
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Bear Crawl should be 20-30 yards in distance.

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 00:00:40
3 -- 00:00:40 -- -- --:--
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Intermediate
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 00:15:00, 01:00 rest
3 -- 00:15:00 -- -- 01:00
Default
Forearms / Insane
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
10 sets, 1 reps, 01:00 rest
10 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Sprint should be 50-60 yards long.

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Lats / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Shoulders / Intermediate
4 sets, 00:00:45, 01:00 rest
4 -- 00:00:45 -- -- 01:00
Default
Abs / Expert
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Expert
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Bear Crawl should be 20-30 yards in distance.

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 00:00:40
3 -- 00:00:40 -- -- --:--
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Intermediate
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 00:15:00, 01:00 rest
3 -- 00:15:00 -- -- 01:00
Default
Forearms / Insane
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
10 sets, 1 reps, 01:00 rest
10 -- --:--:-- 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Sprint should be 50-60 yards long.

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Lats / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Shoulders / Intermediate
4 sets, 00:00:45, 01:00 rest
4 -- 00:00:45 -- -- 01:00
Default
Abs / Expert
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Expert
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Bear Crawl should be 20-30 yards in distance.

This goal of this Judo workout is to help you become the best fighter you can be through increasing strength, power, and muscle endurance. By improving your strength, power and stamina you will be able to be more effective with your fighting skills. The Judo workout incorporates both body weight exercises with free weights so that you can improve muscle endurance as well as strength. This workout is not going to make you stiff and inflexible but it is going to improve your functional strength that is sport specific to Judo.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Biceps secondary Traps secondary Triceps secondary Lower back secondary Neck secondary Calves secondary Hip flexors secondary Groin secondary Outer thighs secondary Glutes primary Lats primary Shoulders primary Abs primary Hamstrings primary Middle back primary Chest primary Quads primary Obliques primary Forearms primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Sandbag
  • Chin-Up Bar
  • Barbell
  • Medicine Ball
  • Rope
  • Flat Bench
Show All

50 people started this plan

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Judo Workout Plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Sandbag
  • Chin-Up Bar
  • Barbell
  • Medicine Ball
  • Rope
  • Flat Bench
Show All

50 people started this plan