Thread: Judo exercises

  1. #1

    Join Date
    Oct 2010

    Judo exercises


    So i've gotten access to a really really good gym with all the freeweights that anyone could ever want. How should I take advantage of this for Judo? I've never used a gym before, all I use were bodyweights and kettlebells since thats all I have in my house. What exercises do you guys recommend for Judo?

  2. #2
    You have to work the look. supporting member
    CrackFox's Avatar
    Join Date
    Jan 2008
    Bat Country
    Judo, BJJ
    First up, if you're training for judo don't sacrifice any judo training time for weight training. It's not a good trade-off. (Don't forget to factor recovery time into this.)

    Secondly, you're much better off going in with a set program than just picking things at random to do - but if you're going to do anything, I think that squats, dead-lifts and power-cleans have been the most beneficial for me. Over head pressing would also be up there.

    Cleans are a pretty technical lift and they need to be coached and take a while to get right. I'm glad I learned how to do them, and I feel they really helped with my entry into a lot of ashi-waza, but looking back I can't say that doing them was the best use of my time from a strict judo perspective.

  3. #3
    1point2's Avatar
    Join Date
    Feb 2006
    BJJ blue, judo ikkyu
    I agree with everything CrackFox said except that taking a little time off of judo worked in my situation. I was very weak, and fixing that weakness turned out to be more beneficial than anything I was learning in class.

    My judo got a whole lot better when I did a couple months of a modified Rippetoe's Starting Strength program. I got much stronger and fixed a bunch of mobility problems. Believe you me, technique gets a whole lot easier when you can squat and deadlift more than your bodyweight.

    If you don't have a coach I'd recommend one of the SS variations that uses pull-ups and chin-ups instead of power cleans. That'll be plenty to learn and work on. Once you know how to properly squat, deadlift and press with a barbell, you can look into judo-specific programming. I doubt the judo-specific programming will be very different: more upper-body bodyweight work and some power cleans would be it, really.

    Strength and conditioning is meant to get you strong, tough, fast, and powerful while giving you a solid gas tank; sport-specific stuff should stay in judo class.
    What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. -Xenophon's Socrates

  4. #4

    Join Date
    Apr 2010
    Boston, US
    This is by Matt D'Aquino. He wrote many of the "fitness for judo" articles at, and I think it's a good reference you can use.
    This article is written by the same guy. Hopefully this helps.

    Also, if your gym has a C2 erg machine, I recommend indoor rowing along with HIIT on the treadmill for additional cardio. It will boost your stamia.
    Last edited by Oonjuk; 10/08/2011 12:10am at .


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