Enhance Your Judo Performance with these Physical Preparation Tips from sportscotland
06/20/2024
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Physical preparation for…Judo | The physical preparation team at the sportscotland Institute of sport support athletes with their strength and performance conditioning to progress on the world stage.
We are joined by Greg from the Institute and @alex_short97 Â a Team Scotland Judo athlete to show you some exercises that would be great to help you to be physically ready for Judo.
Trap bar deadlift - find a weight that is hard to complete 3 sets x 5 reps. Progress from week to week until you reach 3 sets x 8 reps. Then increase weight and start cycle again
Stiff legged deadlift - find a weight that is hard to complete 3 sets x 5 reps. Progress from week to week until you reach 3 sets x 8 reps. Then increase weight and start cycle again
Behind neck push press - start with 3 sets x 3 reps with a medium weight. Progress from week to week until you reach 3 sets x 5 reps. Then increase the weight and start the cycle again
Gi Pull ups - If you are new to Gi pull ups, bodyweight will likely provide enough resistance. You should try to complete 15-20 total reps (within a session) in the lowest number of sets. When you are able to do double figure numbers in a single set you can add additional load with a belt
Farmer walks - For strength use a heavy weight, perform 3 sets of 20 metres without dropping the weights. Aim to increase the weight each week. For Endurance use a medium load and perform 3 sets of 40-50 metres. Aim to increase the carry distance from week to week and/or load
Medicine ball shot putt - You can perform 3 sets of 5 reps each side with a light ball (for speed emphasis) or a heavy ball (for strength emphasis).
Rest in between sets for all the exercises should be at least 2-3 minutes.
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