Program Description
6-day workout plan for a high-level judo or grappling athlete prioritizing strength, power, and muscular density. Exercises are judo/grappling-specific, balancing explosive lifts, functional hypertrophy, and recovery. Key Adjustments for Judo Performance Tempo Work: Use slow eccentrics (3-4s) on accessory lifts (e.g., split squats) to boost tendon resilience. Grip Training: Add fat grips or towels to pulls/rows to mimic judogi gripping. Core Stability: Prioritize anti-rotation moves (e.g., Pallof presses) to enhance throwing power. Intensity Cycling: Deload every 4th week (reduce volume by 50%). Nutrition & Recovery Protein: 200g/day (2.2g/kg) to support muscle repair. Carbs: 5-6g/kg on training days for energy. Hydration: 4-5L daily (add electrolytes during rucking). Sleep: 8-9 hours/night; 20-min naps post-training. This plan balances strength, power, and judo-specific conditioning. Adjust weights weekly based on RPE (Rate of Perceived Exertion) to avoid overtraining.
Program Overview
- LevelAdvanced, Intermediate
- GoalAthletics, Olympic Weightlifting, Powerlifting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedMay 26, 2025 02:59
- Last EditedJun 19, 2025 05:29
Summary
Unleash your inner warrior with the Judo & Grappling Strength program! Over the course of 10 weeks, you'll engage in a rigorous 7-day training regimen designed to build absolute strength and explosive power, essential for grappling and judo. Each week features a mix of max effort lifts, conditioning workouts, and mobility sessions, ensuring you develop both the strength and endurance needed for combat sports. Equip yourself with the skills and resilience to excel on the mat and beyond!
