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Strength for judo

by Gabriel E.
21 athletes joined

Program Description

Build strength and muscular endurance.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Aug 12, 2024 06:06
  • Last Edited
    Jun 18, 2025 08:23

Summary

Unlock your judo potential with this focused one-week strength program designed specifically for martial artists. Comprising three intense training days, you'll engage in compound movements like Snatch Deadlifts and Front Squats to build explosive power, while targeted exercises such as Chin-Ups and Hammer Curls enhance your grip and upper body strength. Each session is crafted to maximize your performance on the mat, ensuring you're not just lifting weights, but building the functional strength needed for judo. Get ready to elevate your game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
8 reps
RPE 8
2
Suitcase Deadlift
2
6 reps
RPE 8
3
Zercher Squat (Barbell)
2
10 reps
RPE 8
4
Chin-Up (Weighted)
1
AMRAP
RPE 10
5
Hammer Curl
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
6 reps
RPE 8
2
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
3
Dip (Bodyweight)
2
RPE 9
4
Bench Press (Barbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
4
Lu Raise
1
1
15 reps
15 reps
RPE 8
RPE 9
5
Skull Crusher
2
1
12 reps
12 reps
RPE 8
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Snatch Deadlift
2 Sets
8 Reps
@8
2
Suitcase Deadlift
2 Sets
6 Reps
@8
3
Zercher Squat (Barbell)
2 Sets
10 Reps
@8
4
Chin-Up (Weighted)
1 Set
AMRAP
@10
5
Hammer Curl
2 Sets
20 Reps
@10
Day 2
1
Front Squat (Paused)
2 Sets
6 Reps
@8
2
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
3
Dip (Bodyweight)
2 Sets
@9
4
Bench Press (Barbell)
2 Sets
8 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2
Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
4
Lu Raise
1 Set
1 Set
15 Reps
15 Reps
@8
@9
5
Skull Crusher
2 Sets
1 Set
12 Reps
12 Reps
@8
@9