Judo Conditioning Routine

Using a Judo conditioning routine gives you the upper edge in fighting bringing more power and balance to your movements. There are a few tips and tricks you can use to work conditioning and strength movements into your training to achieve your goals.

Bodyweight Exercises. Bodyweight exercises are exercises where your body weight is your resistance. In the gym there are machines where you can accomplish this. Leg raises is a good ones because it strengthens your core and offers a knee lift for beginners or an extended leg raise for those who have more conditioning and strength. Body weight exercises also include pull ups, inverted crunches and sit ups.

Resistance Machines. There are a variety of resistance machines that can help you build your strength and conditioning. The machines you want to take the time for are:

  • Overhead presses 
  • Lat pull down
  • Triceps
  • Leg presses
  • Rowing

You can use other machines to round out your workout. Make sure you core is engaged when doing any form of strength training.

Free Weights. Free weights are a good alternative to machines if you have good form and know how to use a dumbbell or weights. Make time for: 

  • Tricep extensions
  • Renegade rows for core and arms at the same time
  • Shoulder presses 

Partner Work. The way to work with partners for conditioning is to work through specific moves slowly and hold positions for core conditioning and strengthening muscles as they are engaged. This will also aid in muscle memory for during a competition. Some of the best moves to use are: 

  • Uchimata
  • Ippon seoi nage
  • Ippon seoi nage into kouchi maki komi

Not matter what method of Judo conditioning and strength training you use remember to mix it up to keep your body from hitting a muscle plateau. Work with your coach and training to put together a routine based on your current conditioning level and desired results.

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