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Judo 5-3-1 Strength & Conditioning

by Coach Greg Cooper

Program Description

**Judo 5-3-1 Strength & Conditioning** is an 8-week program designed to enhance your strength and conditioning specifically for judo athletes. With a rigorous schedule of 56 workouts, you'll engage in a blend of powerlifting, Olympic weightlifting, and bodyweight exercises tailored to improve your athletic performance. Each session, lasting around 80 minutes, focuses on developing explosive power and overall strength, utilizing a full gym setup. Whether you're an intermediate or advanced lifter, this program will push your limits and elevate your game on the mat. Get ready to build strength and conditioning that translates directly to your judo performance!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Powerlifting, Olympic Weightlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 03, 2025 09:53
  • Last Edited
    Dec 03, 2025 10:16
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Glutes
9.3%
Abs
8.8%
Upper Back
6.8%
Hamstrings
6.7%
Triceps
6.5%
Lower Back
6.2%
Front Delts
6.1%
Olympic
4.9%
Chest
4.9%
Lats
4.2%
Middle Delts
3.8%
Rear Delts
3.4%
Biceps
3.1%
Other
3%
Full-Body
2.7%
Forearms
2.1%
Adductors
2%
Calves
1.1%
Abductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
8 reps
RPE 6
2
Squat (Low Bar)
5
5 reps
RPE 8
3
Power Clean
5
3 reps
RPE 9
4
Box Jump
5
5 reps
RPE 10
5
Sled Drag With Gi
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
8 reps
RPE 6
2
Squat (Low Bar)
5
5 reps
RPE 8
3
Power Clean
5
3 reps
RPE 9
4
Box Jump
5
5 reps
RPE 10
5
Sled Drag With Gi
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
8 reps
RPE 6
2
Squat (Low Bar)
5
5 reps
RPE 8
3
Power Clean
5
3 reps
RPE 9
4
Box Jump
5
5 reps
RPE 10
5
Sled Drag With Gi
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
8 reps
RPE 6
2
Squat (Low Bar)
5
5 reps
RPE 8
3
Power Clean
5
3 reps
RPE 9
4
Box Jump
5
5 reps
RPE 10
5
Sled Drag With Gi
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
8 reps
RPE 6
2
Squat (Low Bar)
5
5 reps
RPE 8
3
Power Clean
5
3 reps
RPE 9
4
Box Jump
5
5 reps
RPE 10
5
Sled Drag With Gi
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
8 reps
RPE 6
2
Squat (Low Bar)
5
5 reps
RPE 8
3
Power Clean
5
3 reps
RPE 9
4
Box Jump
5
5 reps
RPE 10
5
Sled Drag With Gi
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
8 reps
RPE 6
2
Squat (Low Bar)
5
5 reps
RPE 8
3
Power Clean
5
3 reps
RPE 9
4
Box Jump
5
5 reps
RPE 10
5
Sled Drag With Gi
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
8 reps
RPE 6
2
Squat (Low Bar)
5
5 reps
RPE 8
3
Power Clean
5
3 reps
RPE 9
4
Box Jump
5
5 reps
RPE 10
5
Sled Drag With Gi
3
40 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 10
3
Dumbbell Z-Press
5
5 reps
RPE 7
4
Cable Crossover
5
5 reps
RPE 7
5
Pendlay Row
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 10
3
Dumbbell Z-Press
5
5 reps
RPE 7
4
Cable Crossover
5
5 reps
RPE 7
5
Pendlay Row
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 10
3
Dumbbell Z-Press
5
5 reps
RPE 7
4
Cable Crossover
5
5 reps
RPE 7
5
Pendlay Row
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 10
3
Dumbbell Z-Press
5
5 reps
RPE 7
4
Cable Crossover
5
5 reps
RPE 7
5
Pendlay Row
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 10
3
Dumbbell Z-Press
5
5 reps
RPE 7
4
Cable Crossover
5
5 reps
RPE 7
5
Pendlay Row
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 10
3
Dumbbell Z-Press
5
5 reps
RPE 7
4
Cable Crossover
5
5 reps
RPE 7
5
Pendlay Row
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 10
3
Dumbbell Z-Press
5
5 reps
RPE 7
4
Cable Crossover
5
5 reps
RPE 7
5
Pendlay Row
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
5 reps
RPE 10
3
Dumbbell Z-Press
5
5 reps
RPE 7
4
Cable Crossover
5
5 reps
RPE 7
5
Pendlay Row
5
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
RPE 9
2
Push Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
5
5 reps
RPE 7
4
Dip (Weighted)
5
5 reps
RPE 10
5
Face Pull
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
RPE 9
2
Push Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
5
5 reps
RPE 7
4
Dip (Weighted)
5
5 reps
RPE 10
5
Face Pull
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
RPE 9
2
Push Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
5
5 reps
RPE 7
4
Dip (Weighted)
5
5 reps
RPE 10
5
Face Pull
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
RPE 9
2
Push Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
5
5 reps
RPE 7
4
Dip (Weighted)
5
5 reps
RPE 10
5
Face Pull
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
RPE 9
2
Push Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
5
5 reps
RPE 7
4
Dip (Weighted)
5
5 reps
RPE 10
5
Face Pull
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
RPE 9
2
Push Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
5
5 reps
RPE 7
4
Dip (Weighted)
5
5 reps
RPE 10
5
Face Pull
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
RPE 9
2
Push Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
5
5 reps
RPE 7
4
Dip (Weighted)
5
5 reps
RPE 10
5
Face Pull
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
3 reps
RPE 9
2
Push Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
5
5 reps
RPE 7
4
Dip (Weighted)
5
5 reps
RPE 10
5
Face Pull
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Reverse Lunge (Barbell)
5
5 reps
RPE 7
3
Sled Pull With Gi
3
40 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Reverse Lunge (Barbell)
5
5 reps
RPE 7
3
Sled Pull With Gi
3
40 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Reverse Lunge (Barbell)
5
5 reps
RPE 7
3
Sled Pull With Gi
3
40 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Reverse Lunge (Barbell)
5
5 reps
RPE 7
3
Sled Pull With Gi
3
40 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Reverse Lunge (Barbell)
5
5 reps
RPE 7
3
Sled Pull With Gi
3
40 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Reverse Lunge (Barbell)
5
5 reps
RPE 7
3
Sled Pull With Gi
3
40 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Reverse Lunge (Barbell)
5
5 reps
RPE 7
3
Sled Pull With Gi
3
40 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 8
2
Reverse Lunge (Barbell)
5
5 reps
RPE 7
3
Sled Pull With Gi
3
40 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
5
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bear Complex
3
3 reps
RPE 8
2
Bear Crawl
3
40 reps
RPE 7
3
Rotating Plank
3
12 reps
RPE 7
4
Hanging Leg Raise
3
12 reps
RPE 7
5
Pallof Press
3
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bear Complex
3
3 reps
RPE 8
2
Bear Crawl
3
40 reps
RPE 7
3
Rotating Plank
3
12 reps
RPE 7
4
Hanging Leg Raise
3
12 reps
RPE 7
5
Pallof Press
3
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bear Complex
3
3 reps
RPE 8
2
Bear Crawl
3
40 reps
RPE 7
3
Rotating Plank
3
12 reps
RPE 7
4
Hanging Leg Raise
3
12 reps
RPE 7
5
Pallof Press
3
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bear Complex
3
3 reps
RPE 8
2
Bear Crawl
3
40 reps
RPE 7
3
Rotating Plank
3
12 reps
RPE 7
4
Hanging Leg Raise
3
12 reps
RPE 7
5
Pallof Press
3
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bear Complex
3
3 reps
RPE 8
2
Bear Crawl
3
40 reps
RPE 7
3
Rotating Plank
3
12 reps
RPE 7
4
Hanging Leg Raise
3
12 reps
RPE 7
5
Pallof Press
3
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bear Complex
3
3 reps
RPE 8
2
Bear Crawl
3
40 reps
RPE 7
3
Rotating Plank
3
12 reps
RPE 7
4
Hanging Leg Raise
3
12 reps
RPE 7
5
Pallof Press
3
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bear Complex
3
3 reps
RPE 8
2
Bear Crawl
3
40 reps
RPE 7
3
Rotating Plank
3
12 reps
RPE 7
4
Hanging Leg Raise
3
12 reps
RPE 7
5
Pallof Press
3
6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bear Complex
3
3 reps
RPE 8
2
Bear Crawl
3
40 reps
RPE 7
3
Rotating Plank
3
12 reps
RPE 7
4
Hanging Leg Raise
3
12 reps
RPE 7
5
Pallof Press
3
6 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga Flow
1
45 mins
RPE 6
2
Ruck
1
10-45 mins
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Walking Lunge
3 Sets
8 Reps
@6
2
Squat (Low Bar)
5 Sets
5 Reps
@8
3
Power Clean
5 Sets
3 Reps
@9
4
Box Jump
5 Sets
5 Reps
@10
5
Sled Drag With Gi
3 Sets
40 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Weighted)
5 Sets
5 Reps
@10
3
Dumbbell Z-Press
5 Sets
5 Reps
@7
4
Cable Crossover
5 Sets
5 Reps
@7
5
Pendlay Row
5 Sets
5 Reps
@8
Day 3
1
Yoga Flow
1 Set
45 mins
@6
2
Ruck
1 Set
10-45 mins
@6
Day 4
1
Clean and Jerk
5 Sets
3 Reps
@9
2
Push Press (Barbell)
5 Sets
5 Reps
@7
3
Romanian Deadlift (Dumbbell)
5 Sets
5 Reps
@7
4
Dip (Weighted)
5 Sets
5 Reps
@10
5
Face Pull
5 Sets
10 Reps
@7
Day 5
1
Deadlift (Barbell)
6 Sets
5 Reps
@8
2
Reverse Lunge (Barbell)
5 Sets
5 Reps
@7
3
Sled Pull With Gi
3 Sets
40 Reps
@10
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@8
Day 6
1
Bear Complex
3 Sets
3 Reps
@8
2
Bear Crawl
3 Sets
40 Reps
@7
3
Rotating Plank
3 Sets
12 Reps
@7
4
Hanging Leg Raise
3 Sets
12 Reps
@7
5
Pallof Press
3 Sets
6 Reps
@8
Day 7
1
Yoga Flow
1 Set
45 mins
@6
2
Ruck
1 Set
10-45 mins
@6