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Judo Workout Plan
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Judo Workout Plan

30 Days / 3 Days per Week / Intermediate
  • Improve Cardio
  • Get Ripped
  • Gain Strength
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Judo Complete Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 8 1.0
3 8 1.0
3 8 1.0
3 12 1.0
Chin-Up   Video icon
3 10 1.0
3 8 1.0
3 6 1.0
3 8 1.0
3 10 1.0
3 00:00:30 None
3 20 1.0
Rowing   Video icon
00:10:00 None

Notes:

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.

Judo Strength Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 1.0
3 10 1.0
3 1 1.0
3 4 1.0
Pull-Up   Video icon
3 8 1.0
3 12 1.0
3 10 1.0
2 10 None
2 10 None
2 10 None
2 10 1.0
3 12 1.0
Sprint   Video icon
10 1 1.0

Notes:

*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.

Judo Full Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 8 1.0
3 8 1.0
3 10 1.0
3 10 1.0
3 10 1.0
3 4 1.0
3 6 1.0
3 10 1.0
Burpee   Video icon
3 10 1.0
3 20 1.0
3 00:00:30 1.0
3 10 None
3 00:01:15 None
3 20 1.0
00:20:00 None

Notes:

*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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Biceps blue Forearms blue Abs blue Calves blue Lats blue Middleback blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Triceps blue Obliques blue Outerthighs blue Quads blue Neck blue Traps blue Quads orange Chest orange Lats orange Abs orange Glutes orange Shoulders orange Hamstrings orange Middleback orange
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