Judo 5-3-1 Strength & Conditioning

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Walking Lunge

Squat (Low Bar)

Power Clean

Box Jump

Sled Drag With Gi

Lower Body Power

Bench Press (Barbell)

Pull-Up (Weighted)

Dumbbell Z-Press

Cable Crossover

Pendlay Row

Upper Body Power

Yoga Flow

Ruck

Active Recovery 

Clean and Jerk

Push Press (Barbell)

Romanian Deadlift (Dumbbell)

Dip (Weighted)

Face Pull

Olympic Day

Deadlift (Barbell)

Reverse Lunge (Barbell)

Sled Pull With Gi

Lat Pulldown

Bicep Curl (Dumbbell)

Deadlift Day

Bear Complex

Bear Crawl

Rotating Plank

Hanging Leg Raise

Pallof Press

WOD & Core

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