Essential Gym Routine for Judo

Recently we teamed up with Performance Herts, a first class strength and conditioning provider for elite athletes across Hertfordshire and the east of England, to put together an essential gym routine for anybody looking to develop their judo outside of the dojo.
This video will breakdown a full gym routine showing you how to develop strength, power and resistance through exercises directly related to everyday judo practice.
We would like to say a big thank you to the guys at Performance Herts for working with us, and we hope you enjoy the video!
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FULL ROUTINE:
- Warm up (RAMP) -
1) R / Skipping: 2 minutes
2a) AM / Frog Squats: 8-10 reps
2b) AM / Spider man lunge: 8-10 reps
2c) AM / Y,T,Is: 5 reps each
3) P / Drop Landings: 5 Reps
- Main programme -
A1) Back Squat: 5 sets x 5 reps
A2) Seated Box Jumps: 5 sets x 4 reps
B1) Bench Press: 5 sets x 5 reps
B2) Neck Anti flexion/Anti Extension: 20-30 seconds each
C1) Gi Pull-Ups: 3 sets x 8 reps
C2) Face pulls: 3 sets x10-12 reps
D1) Zercher Carry: 4 sets x 10m
Note: Technique of movement should always be considered before increasing load. The amount of sets/reps/rest and intensity will vary depending on the phase of training the athlete is in.
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Performance Herts provides a wide variety of services ranging from elite coaching, to personal training and CDP workshops. To find out more about Performance Herts, use the following links:
WEBSITE: www.hertssportsvillage.co.uk/...
FACEBOOK: / performancehertfordshire
INSTAGRAM: / performanceherts
KZbin: / performanceherts
TWITTER: / performherts
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[@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

[@cesarsjogren]

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

[@444TripleH]

Face pulls? *ATHLEAN-X INTENSIFIES*

[@catedoge3206]

*follower intensifies

[@adamraymond272]

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

[@davidmckeown652]

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

[@rockhurstable]

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

[@combattractor]

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

[@bennyking572]

Very informative, thank you lads!

[@thobbes9994]

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

[@redcat608]

Excellent video!thank you for your consideration and help!

[@thnrrtr]

Thank you for this!!!

[@myriamacevedo8136]

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

[@shafi8373]

Excellent production on this video

[@user-se4er8ud4s]

Very useful .Thank you.

[@jtperformance_]

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

[@SampsonJudo]

JT Performance it was a pleasure working with you guys!

[@rosscounty211]

Great video 👊🏻

[@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!)

[@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

[@publicenemy4102]

Thanks my daughter are going to do these exercises 🥋

[@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.

[@erikratikainenlund1581]

Love the music

[@danny24111961]

Great workouts any more routines available for judoka

[@joshrivas17]

Very informative, great video!

[@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!

[@alessandrozucchelli5905]

Superb

[@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.

[@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.

[@DoctorHistory454]

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

[@MrDietmint]

Good !!

[@sydtysken1785]

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

[@jacobberg4007]

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

[@bradstewart5204]

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

[@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.

[@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

[@alifarrokhfar6228]

good

[@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.

[@devriestown]

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

[@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.

[@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.

[@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.

[@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.

[@irfanroslan1317]

Is it daily?

[@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.

[@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 👌🏼

[@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!

[@krossF]

dude. FROG HOPS forwards and backwards.

[@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

[@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

[@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