As an international judo player, I have spent a lot of time training in Japan and it always amazes me when people say that the Japanese practice judo every day and they don’t need to lift weights.

I always reply by saying, “Have you not seen the photos of Ishii and Nomura without their jerseys? What about multiple world champions Ilias Iliadis and Teddy Riner?”

I don’t want to sound like a stalker, but if you’ve seen photos of them shirtless, you’ll realize you don’t get muscles like that just by doing judo.

High level judo players clearly lift weights (and watch their diet), but you realize they are built like judo players, not bodybuilders.

All these Judo players understand that strength alone is not going to win Judo matches for them, and neither is technique alone.

With BOTH Technical Judo AND a Judo gym program, you’ll be on your way to becoming a stronger Judo player.

You need a strength training regimen that fits you and your lifestyle. If you do judo 3 nights a week, you should be doing a strength training regimen two to three times a week, although if you do judo only once a week, you may want to split the program and be in the gym for two to four days a week. It is important to find a strength training manual that includes a variety of gym programs including upper and lower body splits, full body programs, and even 30 minute express strength programs, that way you can choose the routine that suits you and your schedule. .

For example, due to the fact that I have been doing a lot of university work, I currently only practice Judo 3 days a week. Therefore, I have been following a basic full body program that includes:

– Front squats

– Dead weight

– Weighted Chin Ups and Dips

-Javelin press

With this routine, the front squats are great for the core, as well as building lower body strength and stability (great for Seoi nage players), while the javelin press is a great core exercise. that integrates upper body strength at the same time.

Dumbbell dips are great for really working your upper body, while deadlifts are one of the best exercises you can do to build your back and grip strength at the same time.

All of these physical aspects are important to judo players of all ages and skill levels.

I simply do this workout two to three times a week for six weeks before taking a week off. After my week long break, I will continue with another full body strength routine that will include slightly different exercises that will benefit my judo game.