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.

Makoto Kai Judoka

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Front Squat (Barbell)

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Dip (Bodyweight)

Abs Crunch (Machine)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Lunge (Dumbbell)

Back Extension

Hanging Leg Raise

Bench Press (Close Grip)

Single Leg Romanian Deadlift

Single Arm Row (Dumbbell)

Face Pull

Landmine Twist

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