My Judo Workout

[cakebaker]

I'd like to see how other martial artists are training, and am posting my workout so that anyone can add to it or take from it.

I'm 6'0 178 and plan on entering some judo competitons during this semester. I don't plan on being in any specific division. I want to grow until I hear about a competetion, and bulk or cut weight accordingly. I modified a football workout, and showed it to crazycanuck7901 (author of the post "Want to get faster, Jump higher, or Get bigger? Ask me how!"). He looked over it, edited it a bit and gave me some really good tips.



Judo practice a 2 hour mildly aerobic workout, and strength only comes into play explosively--during actual throws and wrestling-only about 30 minutes per practice. When class gets going it will be more like a HIT workout.

Monday-Judo practice

Tuesday---
Hang clean 3x5
Deadlifts 4x6
One arm bent over rows 3x5 each
Upright dumbell rows 3x5
One arm push press 3x5 each
Side lateral 3x5
Rear delt flies 3x7
Pullups until failure 3 sets


Wednesday-Judo practice

Thursday-rest

Friday---
Bench 4x6
Incline bench 3x5
Close grip bench 3x5
skull crushers 3x5
tricep extentions 3x5
hammer curls 3x8
Internal rotation 3x12
External rotation 3x12
Alternating Dumbbell Lunge and Press 3x12

Saturday&Sunday-rest

I got the ideas for all the one arm exercises and the lunge and press from T-nation http://www.t-nation.com/readArticle.do?id=1515405&cr=

I'm thinking about fitting in ploymetrics in somehow, and today me and my friend did some ab exercises as a cooldown.

[davis_s]

This is mine:

http://www.sherdog.net/forums/showpost.php?p=17062914&postcount=1

To add to it, instead of Judo like I originally planned I am doing BJJ, Submission wrestling and Muay Thai along with boxing. Mine covers endurance muscles, HIIT to be fight specific cardio, strength increase, explosive lifts (all compound) along with time to work on punches laid out. Other training not included. That is just mine. I am just starting but the guys at sherdog helped me put that together with some good references. Not sure if I am allowed to endorse another site, but if you are interested in fighting workouts and functional stuff sherdog is your place. Just look around :P. You seem to put to much emphasis on just weights, and to many different exercises in those weights. Just my opinion and right now it might not count for much. Just my two cents.

[crazycanuck7901]

Well I did suggest that on Saturdays a specific HIIT workout with plyos to follow and some bodyweight stuff also.