Judoka Gym Program

Program Description

3-Day Judo & Physique "V-Taper" Program Focus: Judo Performance (Grip, Hips, Core) + Aesthetic V-Taper (Shoulders, Lats, Upper Chest). Constraint: Knee-friendly (No barbell squats/Oly lifts). Frequency: 3 Days per week (e.g., Mon/Wed/Fri or Tue/Thu/Sat). Duration: ~60 Minutes. 📅 The Strategy Knee Safety: We use Hack Squats and Leg Presses for leg drive, and RDLs for the hip power needed for throws (Uchi Mata/Harai Goshi) without shearing forces on the knee. The "V" Look: High volume on Lateral Delts (side shoulders) and Lats (back width). Judo Specifics: Grip strength is integrated into pulling movements. Core work focuses on rotational power and stability. Use an obi, towel or gi on certain movements to train grips like t bar row, pull ups or lat pull downs. 🛑 Warm-Up (5-8 Minutes) Do this before every session to prep the joints. Stationary Bike/Rower: 3 mins (Low intensity to get blood to knees). Shoulder Dislocates (Broomstick/Band): 10 reps. Thoracic Rotations: 10 per side (Crucial for throwing). Glute Bridges: 15 reps (Wake up hips before heavy lifting). 🏃‍♂️ Active Recovery (Non-Gym Days) The 8-10k Steps: This is perfect LISS (Low Intensity Steady State) cardio. It aids recovery without stressing the knees. Optional: If your knees feel good, add 5 minutes of jumping rope on soft ground (grass/mat) once a week to build bounce/footwork for Judo. 📝 Progression Guide Weeks 1-4: Focus on perfect form and feeling the muscle. Weeks 5-8: Try to increase the weight by 2.5kg - 5kg on compound lifts (Hack Squat, Press, RDL). Deload: Every 8-10 weeks, reduce weight by 40% for a week to let your joints recover.

Program Overview