Judo & Grappling Strength 🥋

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.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Day 1: Max Effort Lower (Squat Focus) + Olympic Lifts
Focus: Absolute strength & explosive power


Squat (Barbell)

Power Clean

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Rotating Plank

Max Effort Lower - Squat Focus

Day 2: Conditioning (Rucking) + Yoga

Focus: Endurance & Mobility

Ruck

Yoga Flow

Conditioning + Yoga

Day 3: Max Effort Upper (Bench) + Accessory
Focus: Upper-body strength & hypertrophy

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Face Pull

Max Effort Upper - Bench

Day 4: Dynamic Effort Lower (Deadlift Variations) + Biking
Focus: Speed-strength & conditioning

Trap Bar Deadlift

Single Leg Hip Thrust

Biking Intervals

Dynamic Effort Lower

Day 5: Olympic Lifts + Upper Accessory
Focus: Power & muscular density


Clean and Jerk

Push Press (Barbell)

Lat Pulldown

Dumbbell Z-Press

Farmer's Walk (Weighted)

Olympic Lifts + Upper Body

Day 7: Active Recovery
Focus: Restoration

Cycling

Active Recovery

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