Makoto Kai Judoka

Strength program that focus on lifts for athletic carryover to judo.  

Starts with heavy lift low reps for power and gradually increase reps for accessories to help hypertrophy/ endurance

Recommended cardio conditioning after workout:
Kettlebells swings, clean n press, snatches
Sled sprint push/pull
Box jumps
Uchikomi reps
Battle ropes or rope climb 
Etc etc.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Close Grip)

Hip Thrust (Machine)

Seated Row (Cable)

Face Pull

Landmine Twist

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

Back Extension

Hanging Leg Raise

Front Squat (Barbell)

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Dip (Bodyweight)

Abs Crunch (Machine)

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