Workouts

The fitness demands of competition Judo can be divided into 5 major categories.

Explosive Power
Endurance (both anaerobic and aerobic)
Kinesthetic Awareness
Flexibility
Strength

The following workouts are divided into these categories based on which one they primarily develop, though they may actually involve more than one. Some of the exercises listed here are individual workouts, and some are entire programs. Everything I post is something I have tried. If you have any questions or comments, don't hesitate to email me. I'm eager to hear how these work for you.

"Just remember, somewhere, a little Chinese girl is warming up with your max." -- Jim Conroy, Olympic weightlifting coach.

"Log Workout"- A Judo Fitness workout- I found a 70lbs log and was looking for something fun to do with it. 5rounds for time of: 20yrd push, log flip, log clean and press. One round is shown in the video
Choppers -from intocombat
Gary's Matrix -from intocombat
Leg Cranks -from intocombat
Metabolic Chest -from intocombat
Metabolic Back -from intocombat
Body Weight Cleans -from intocombat
The Litvinov Workout- by Dan John
Olympic Lifting Programs- from ExRx.net (Exercise perscription on the net)
"The Project"- my training log from Jan to Apr to get ready for 2006 Nationals @ 90k

Fight Gone Bad- from Crossfit.com This is one of my favorite workouts. It is designed to create similar energy system demands to MMA match with 5min rounds. Expect to be burned out by the end of this.
Metabolic Power Training for MMA- by Alwyn Cosgrove I was skeptical at first, but this is a great workout. I definitely feel it the next day.
"Beach 40's"- A Judo Fitness workout- 10 x 40meter sprints with alternating 20pushups or 20crunches between sprints. Do it in the sand for an added challenge. In the sand it takes be a little under 5min to complete a full set. Rest for full recovery and repeat.
Hammer Down: Endurance- by Chad Waterbury- A program designed for MMA, but applicable concepts for Judoka
The Hurricane- This workout was contributed by Joel Brutus '06 National Champion and '06 US Open Champion @100+k- I haven't done it yet, but it looks like a beast. I'll post my results when I do it.

Beginner's Routine- by Mr. Moore- A general training program for martial artists-This is a good start if you aren't experienced in weight training.
FAB 5 -from intocombat
AB-Blast -from intocombat
CBR Core -from intocombat
Hammer Down: Strength- by Chad Waterbury- A program designed for MMA, but applicable concepts for Judoka, more in the series to come on endurance and mobility.

More coming soon!!!