Judoka Gym Program

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.

🛑 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)
Since you have the dog:
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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Leg Press

Lat Pulldown

Chest Fly (Cable)

Lateral Raise (Cable)

Farmer's Walk (Weighted)

Hack Squat

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Hammer Curl

Pallof Press

Romanian Deadlift (Barbell)

T-Bar Row

Seated Shoulder Press (Dumbbell)

Face Pull

Tricep Pushdown (Cable)

Russian Twist (Dumbbell)

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