6 Essential Exercise Tips for Judo

6 Essential Exercise Tips for Judo

6 Essential Exercise Tips for Judo

There are a lot of fads and different strategies when it comes to training for Judo. I have decided to write briefly on 6 points that will greatly improve your strength, fitness and power for Judo. It is important when training for Judo that you have a Judo specific fitness and strength program. This way you will get the most out of not just your training sessions, but yourself.

1. Rope climbing is one of the best strength exercises you can do for Judo. Rope climbing requires you to use pretty much every muscle in your upper body including your grip strength, forearms, back, biceps and lats. Most world ranked Judoka climb the rope on a regular basis.

2. Functional strength is fantastic for Judo. Have you ever fought someone who is really weak in the gym but on the mat they were as strong as an ox. These people have functional strength. Functional strength training includes picking awkward objects up such as sand bags, aqua bags (Swiss balls full of water), Bulgarian bags and rocks.

3. It is crucial to remember that you are not a bodybuilder- but a Judoka. Therefore it is important to have a gym program catering for the art of Judo, not bodybuilding. Many fitness centres employ trainers that are heavily into one form of exercise and sometimes these trainers cannot think ‘outside the box.’ Try to get find a fitness trainer that has a sound knowledge of the grappling arts.judo3

4. Progressive overload is a basic strength and conditioning principle. It simply means you have to overload your muscles in one way or another. If not you won’t get stronger. Examples of what you might change are the weights you are lifting, shorter the rest periods or the intensity at which you are training.

5. Make sure you train not only the strong aspects of your body, but the weak as well. I highly recommend getting a full body screening done by a physiotherapist. This will help in identifying potential injuries as well as areas that need improvement

6. Like most things, in order to improve you must do it on a regular basis. Whether you want to put on lean muscles, lose fat or get stronger, a routine is the only way to get you there. Consistently hit the gym as well as attend Judo practice and your Judo will more often than not improve.

I wish you all the best, and remember that if you have any questions or comments you can post them in the comments section at the bottom of any blog post. It’s great to hear from you.

Kind regards,

Founder of Mixed Martial Arts


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10 thoughts on “6 Essential Exercise Tips for Judo

  1. R Pinson

    A Very well done site. Easy to navigate and lots of information on the topics.

  2. You are right about some gym instructors not being able to think outside the box, but this is also true of some gym users who go to the gym so they can perform better at a preferred sport. They will often organise a training routine that may improve strength and fitness in general or that builds muscle. These routines don’t necessarily have as great an impact on their sporting performance as they might hope for, as they are not designed for that sport. They’re best bet is to consult a coach for their sport and ask them to advise on a good training routine that will deliver for their chosen sport specifically.

    1. I fully agree with you.
      Thanks for your comment Eoinmc.

  3. Kyle

    Good article. While I don’t know judo, i’ve always had an interest in martial arts. Looks like you’ve given some great example of how to stay in shape and stay sharp for judo.

  4. Emily

    hi there!
    those are fantastic tips for judo but also generally speaking. I think that the concept of functional strength is a very important one. Many train in the gym and can lift weights there but cannot transfer their skills in every day life. The point of working out and training should be to have functional strength not just to be able to lift heavy weights within the gym. And climbing the rope? That’s one heck of a good exercise!

    1. Thanks a lot for your comment Emily.
      Have a great day.

  5. Mike

    These are great tips for any exercise. Thank you!

    1. Thanks Mike.
      I really appreciate your comment.

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