Essential Gym Routine for Judo

[@SampsonJudo]

Thanks for watching! If you want to support the channel and my students👇🏻 🚀 Buy me a coffee: www.buymeacoffee.com/sampsonjudo 📀 Check out my online course: sampsonjudo.thinkific.com/ ✈ Proceeds go towards international trips for my students.

[@SampsonJudo]

Apologies for the grainy footage! We didn’t anticipate low lighting the gym however will be sure to fix this next time! Hope you enjoy regardless!

[@keithminnich4017]

Still a great vid. No need to apologize at all. I have become a huge fan of your KZbin channel and your stuff on the JFAUK channel. You are an Awesome instructor! Love your videos. Greetings from across the pond/the USA, lol.

[@shadowolverine]

The video looks great, thank you for these tips

[@wafflelordlasala9547]

I've been boxing for over 2 years and i spared with a judo blackbelt. Got my ass hended to me which really opened my eyes to the possibilities of grapple-based martial arts

[@SampsonJudo]

Waffle Lord la sala definitely. You need both in order to be a well rounded fighter. I would advise watching UFC 1 it’s a great example of how grappling was put on the map for the public. It features a BJJ fighter (which is basically Judo rebranded) beating everyone.

[@wafflelordlasala9547]

@@SampsonJudo couldn't agree more, it really made a name for the grappling community, i plan to join an mma school after i finish high school so keep an eye out for a romanian kid in the pro leagues

[@thobbes9994]

Where strength meets pragmatism. You guys have done a fantastic job explaining the range of motion and their purposes. Thank you.

[@444TripleH]

Face pulls? *ATHLEAN-X INTENSIFIES*

[@catedoge3206]

*follower intensifies

[@NoRockinMansLand]

This is such a smart Judo centred workout, especially the face pulls for shoulder rotation which I struggle with. Thanks a lot for this video, very insightful

[@mr1379]

Excellent video, thanks from a fellow Judoka!

[@jtperformance_]

Thank you for visiting! Footage looks excellent, great job editing.

[@SampsonJudo]

JT Performance it was a pleasure working with you guys!

[@publicenemy4102]

Thanks my daughter are going to do these exercises 🥋

[@ongboklichan]

Great video. This is extremely useful for us new players looking to tailor exercise towards performance on the mat. I get winded very easily in Newaza so hopefully you post some cardio tips in the future if you hadn’t already! Thanks for taking the time to make this video!

[@jacobcamilleri3157]

Y

[@bobk480]

Do more newaza don't quit till you drop on the mat and can't go one.

[@m5a1stuart83]

running 10kms and swimming is good to help in cardio

[@doriankiss1]

​@@bobk480going until one can't continue is not healthy to do frequently. Better to stay calm and focus on skillful practice, conserving oneself, and developing fitness gradually, including with supplementary cardio, which again should not be intense all the time.

[@Yupppi]

@@doriankiss1 there really isn't evidence that exhausting yourself in cardio isn't healthy, quite the contrary, it's a way to improve your capacity. Just like running until you're tired isn't unhealthy but something that trains your body. I don't think anybody (worth their education) tells you "don't run if you get out of breath" or "don't lift the weight until you fail to lift the weight", that is literally an effective way to train for that goal of improving in it. Even exercise scientists agree that the best conditioning for the sport is doing the sport itself (not jogging in the woods for combat sport). Sure, judo is about technique but nobody will state with a serious face that judo doesn't make you tired if you keep doing it. And becoming exhausted is literally your body's way of telling that you challenged it to stimulate future adaptations. Avoiding to challenge it is a way to tell your body that it doesn't need to adapt.

[@moefinesse9878]

Sampson judo is legit. These are functional based workouts, specific to judo. Thank you sensei for this video. ossss

[@SampsonJudo]

You are welcome! Be sure to check out Performance Hertfordshire and Jack Tyler for more information specific for contact athletes.

[@burntgod7165]

Brilliant. So many club players, if they do gym work at all, do utterly useless bodybuilding routines with their leg day, chest day, arm day type of split. And there's no telling them. Personally, I do one heavy day: bench, squat, pull up, push press, rack pull to a 5RM, plus grip and shoulder work, then a lighter day with explosive stuff like power clean and jump squats, plus higher volume benches and presses and pulling exercises.

[@jtperformance_]

Glad you feel like the session will be of use!

[@89Dustdevil]

You'd be way better off splitting your heavy day into 2 or 3 days and focusing on individual lifts more than doing them all in one session, the later lifts will absolutely be affected by fatigue unless your session is like 3 hours or your only doing a couple of sets each.

[@someonequiet3365]

Amazing video. Really glad you made this video. I would love to see more like this. All your videos have been great keep up the good work

[@SampsonJudo]

Thomas Santos thank you! We’re super glad you enjoyed it. We will certainly be doing more like this. The plan is to an intermediate one and then an advanced one; as well as some other variations (as long as there is demand for it!)

[@cesarsjogren]

Got somereally great ideas here. Thank you for making and sharing this!

[@combattractor]

great workout for judo, and the trainer explains well. thank you

[@redcat608]

Excellent video!thank you for your consideration and help!

[@davidmckeown652]

I think all your videos are really well presented and explained. Thanks a lot.

[@myriamacevedo8136]

Great video!, keep the good work, thanks for caring!

[@ΣΤΑΥΡΟΣΤΕΡΖΙΔΗΣ-λ7χ]

Very useful .Thank you.

[@adamraymond272]

Loving the videos guys keep up the good work and thanks for sharing your wisdom with us all.

[@bennyking572]

Very informative, thank you lads!

[@jacobberg4007]

The three P: s will do the trick for you: 1.) gi Pullups, 2.) Pistol squats and 3.) side Plank. Simple and sufficient.

[@rockhurstable]

Fantastic video, simple and to the point. Will definitely add this to my strength routine

[@erikratikainenlund1581]

Love the music

[@shafi8373]

Excellent production on this video

[@thnrrtr]

Thank you for this!!!

[@rosscounty211]

Great video 👊🏻

[@yvindKveine]

I'm glad you posted this. While good judo is first and foremost technique (in my opinion), a reasonable amount of strength is necessary as well in order to carry out the techniques. One question though, wouldn't 3 sets of, say, 8-10 reps be slightly more favorable than 5x5 since a long match takes a huge cardiovascular toll on the body?

[@SampsonJudo]

Øyvind Kveine the guys at Performance Herts recommended 5x5 for the reasons stated in the video. It would also vary depending on the phase of training the athlete is in, so sometimes a more cardio focused routine would make more sense. There are endless variations and combinations possible, this just provides a starting point for people to get an idea of how to use the gym for judo. Of course, this routine can also be coupled with cardio days if you feel like you need it.

[@jtperformance_]

With by 5x5 we're looking to maximise strength without gaining excessive muscle mass. In regards conditioning, we'd do that separately, for example a circuit with much higher repetitions. You won't get a cardiovascular response from 8-10 reps unless there's minimal rest.

[@rajdas6742]

Hi, how frequently should 16 - 18 year olds do strength training? Is it ok to do strength training in the morning and judo training in the evening?

[@Yupppi]

Probably very late with the answer but the answer really is how much can you recover from? A common way people train at the gym is like your example. But as long as you feel recovered before the next session in the gym it should be ok. For hypertrophy work you want to be just recovered, for strength work you don't need to challenge recovery as much because you're more focused on the adaptation. To learn more on how to program for example for yourself, you can look up channels like Renaissance Periodization.

[@alessandrozucchelli5905]

Superb

[@themyxa]

Really useful, thank you very much!

[@SampsonJudo]

Nico Mkhatvari great! Glad you liked it!

[@themyxa]

Is it possible to show some exercises with elastic bands? Looking forward for more videos on conditioning.

[@SampsonJudo]

Nico Mkhatvari that is certainly something we can look at. I will add it to the notebook!

[@danny24111961]

Great workouts any more routines available for judoka

[@DadsAnime]

Would be good to have a video on how to schedule Judo and gym sessions I.e Monday - gym Tuesday - Judo Wednesday- Rest Thursday - Judo Friday - rest Saturday - gym Sunday - rest But i guess the balance of over and under training depends on the individual trainee as well.

[@SampsonJudo]

Yes, I think a lot of it depends on the individual. I always advice trying out different structures and seeing how your body reacts to it. Sam, for example, will train Gym in the am, then Judo in the Pm and then will usually take the following day as a rest. Whereas other students I have will only train once per day, but split it across more days i.e. Gym Monday, Judo Tuesday etc.

[@devriestown]

Could the dead lift and farmers walk not be better for over all grappling strength?

[@csabika2208]

All judokas who are looking to get stronger, should do a simple linear progression as per starting strength, without the fluff. Simple...yes. Effective? Very

[@zf1670]

Please elaborate, i'd appreciate the explaination

[@jackstoutamore8541]

Yep, any linear progression program (StrongLifts 5x5, Starting Strength) will make a great strength foundation.

[@sybo59]

@@zf1670 Look up Mark Rippetoe and Starting Strength.

[@NoRockinMansLand]

Yes, I use sandbags because of the added hypertrophy gains and functional strength is out of this world. But this routine has some great exercises that everyone should try to implement

[@karlievbayram811]

You just simply cant progress in a linear manner. human body is not abstract linear math, it is much more complicated. What you are going to do if you reach plateau? You will reach it one beautiful day and linear progression will not work.

[@sydtysken1785]

Like ur channel ! Ur a judo fighter to the bone !

[@joshrivas17]

Very informative, great video!

[@BucketsOnHof]

surely with the bench press you'd want to incorporate the legs for effictant leg drive with the slight arch in the back keeping the glutes tight bracing the core as you would of squats or deadlifts to create that lower back tightness ? just a question

[@allenchong3823]

Any advice on how many days a week should this full routine be done, and whether these workouts need to be split into push/pull/legs (similar to other types or gym routines) ? Asking as im not too familiar with the full workout routine and schedule to improve strength/conditioning for judo using the gym.

[@SampsonJudo]

This is a full body workout so you could do it 2x per week so you hit the same muscle groups twice. You could also supplement it with an additional workout in the week if you want.

[@Dankehum]

I am 22 years old, I want to start judo. I have been dedicated since 19 on powerlifting. I am 6’5 relatively strong. Do i have a chance to succeed in judo?

[@SampsonJudo]

L S everyone has a chance. The first step is to get yourself into a dojo and begin learning the art. Good luck!

[@NoRockinMansLand]

How are you doing? Im now 22 and also starting Judo

[@krossF]

dude. FROG HOPS forwards and backwards.

[@DoctorHistory454]

Great video! Would you recommend hex bar deadlifts in place of squats? Or alternating them on different days?

[@jammydodger222Xxd]

So are you supposed to do the 'b' exercises between sets of the regular exercises?

[@SampsonJudo]

Yes, they are paired exercises. So you’d do the first set of A1 followed by the first set of A2, then the second set of A1 followed by the second set of A2 and so on.

[@jammydodger222Xxd]

@@SampsonJudo ok thanks 👌🏼

[@irfanroslan1317]

Is it daily?

[@jqn8361]

How often should this be done on a weekly basis? Thank you for the video

[@jtperformance_]

While it depends on the individual, twice a week would be great for most.

[@srali7609]

my issue is my stamina is really bad when i do newaza but when doing nagewaza am ok i can last long what can i do to improve stamina for newaza

[@NoRockinMansLand]

Practise wall sits, planks and yielding isometrics. Also do glute and hip strength for pushing

[@Mrnicegreenguy]

I’m trying to lose weight and get back into Judo shape. What do you recommend if you can’t do the gi pull ups and want to build up to them?

[@totallynotajay5443]

Towel Pull ups and grip training are what I would recommend. Basically if you can do normal pull ups and not gi the grip strength is most likely lacking. Also Gi pull up negatives and gi hangs are a must.

[@id.gaming5051]

for those who cant do pull ups is there any move insted?

[@SampsonJudo]

You can start with TRX rows on rings or a low barbell / bar. Alternatively you could try negative pull ups.

[@id.gaming5051]

@@SampsonJudo thank u but how about 'lat pull down' and the same reps and sets right?

[@magnus263]

Banded Pull-up

[@alifarrokhfar6228]

good

[@brun_rug2843]

would this ever stunt my growth? Im currently 15 and trying to get into Judo.

[@SampsonJudo]

The current evidence base suggests that weightlifting does not stunt growth. However, do you own research and perhaps consult your doctor before engaging in weight training at a young age. www.nike.com/a/can-weight-lifting-stunt-growth

[@brun_rug2843]

@@SampsonJudo thank you

[@MrDietmint]

Good !!

[@mountainlife2411]

Back squats are cool. Front squats are cooler. Overhead squats are coolest.

[@SampsonJudo]

Overhead squats are indeed the coolest. Single leg overhead squats are ice cold ❄️

[@Bruceworkouts3184]

2 hours later...

[@richardgomez1151]

Bro pump some iron for real it wont be bad or make you stiff