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Strength Training For Judo and Sambo
This is a 12-week program leading up to a tournament. The tournament takes
place on week 13. Although they are different sports, Judo and Sambo players
require the same physical attributes.
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Hypertrophy (4 weeks)
During this phase do 3 full body workouts per week on non-consecutive days. Use a slow-
controlled temp for all the lifts during this phase; 2 second concentric and 3-4 second eccentric
motion. Rest 45 seconds to 1 minute between sets.
Workout #1
Exercise Sets Reps Intensity
Lat Pulldowns 3 12, 10, 8 65-70% 1RM
DB Bent Rows 3 12, 10, 8 65-70% 1RM
Low Back 3 15-30 BB Biceps Curl 2 10-12 65-70% 1RM
Hyperextensions
DB Hammer Curl 2 10-12 65-70% 1RM
DB Shrugs 2 10-12 Ab Exercises 3 30-50 Neck Exercise 1 10 Rotator Cuff 1 10
Exercise
Strength Training For Judo and Sambo
Workout #2
Exercise Sets Reps Intensity
Leg Press 3 12, 10, 8 65-70% 1RM
DB Front 3 12, 10, 8 65-70% 1RM
Lunge
Lying Leg 3 10-12 60-65%1RM
Curl
Standing Calf 10-12 DB Wrist 2 10-12 Ab Exercises 3 30-50 Neck Exercise 1 10 Rotator Cuff 1 10 Sets Reps Intensity
2 Curls Exercise
Raise
Flat BB Bench 12, 10, 8 65-70% 1RM
3
Press
Incline DB 3 12, 10, 8 65-70% 1RM
Bench Press
Flat DB Flys 3 12, 10, 8 65-70% 1RM
Tricep 2 10-12 DB Tricep 2 10-12 DB Shrugs 2 10-12 Ab Exercises 3 30-50
Pressdown Kickback
Workout #3
Exercise
Neck Exercise 1 10
Rotator Cuff 10
Exercise
1
Strength Training For Judo and Sambo
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Specific Strength (7 Weeks)
Paired core exercises (there are 3 each in workouts 1 and 2) show complex training. This is
essentially supersetting a strength exercise with a plyometric exercise. After finishing a lifting set,
go to the plyometric exercise with very little rest (5-15 sec). When both exercises have been
completed take a 3-5 min rest before the next set.
The reps and loads shown should be done for the first three weeks. The second three weeks do 3
sets of 4 reps for the core lifts (increase load to 85-90% 1RM) and 3 sets of 15 for plyometrics (for
chest pass move up to 3 sets of 20). The final two weeks do 3 sets of 2 for core lifts and keep the
plyometrics the same. For the total body explosive exercises (push press and hang clean) do 3 sets
of 8 reps for the first four weeks then 3 sets of 6 reps for the last four weeks. Keep the load on the
explosive lifts relatively light. Weight should be increased slowly because the emphasis is on
moving the weight rapidly. Never do the explosive movements to failure or extreme fatigue.
Workout 2 is a stability training session. No complex training or plyometrics are done during this
workout. This workout could be done as a circuit.
Strength Training For Judo and Sambo
Workout #1
Exercise
Sets
Reps Intensity
BB Push Press 3 8 50-65% 1RM
BB Back Squat 3 6 80-85% 1RM
3 10 3 6 3 10 3 6 3 10 1 8-10
Jump Squats
Weighted Chin-up
80-85% 1RM
MB Front Throw
Incline BB Bench
Press
Plyometric Push-
up
Lying Leg
Curl
DB Side Raise 2 6-8
Ab Exercise 3 15-50
Rotator Cuff 1 10
Exercise
Neck Exercise 1 10
80-85% 1RM
Strength Training For Judo and Sambo
Workout #2
Exercise
Sets
Reps
Balance w/hands and 15-30 seconds
3
knees on ball
DB Overhead Squat 2 8-10
Push-ups w/hands on 8-10
2
ball
Roll Outs 2 8-10
Alt. DB Shoulder Press 8-10
2
on ball
Low Back 2 8-10
Hyperextensions on
ball
Russian Twist 2 15-30
Crunches on ball 2 Failure
Reverse Sit-ups w/ball 2 Failure
Strength Training For Judo and Sambo
Workout #3
Exercise Sets Reps Intensity
BB Hang 3 8 50-65% 1RM
Clean
BB Front Squat 3 6 80-85% 1RM
3 10 3 6 3 10 3 6 3 15 Lying Leg 1 8-10 DB Front 2 6-8 Ab Exercise 3 15-50 Rotator Cuff 1 10 Neck Exercise 1 10
Curl Raise Exercise
Cycle Lunge
T-Bar Row
80-85% 1RM
MB Twist Rear
Throw
Decline BB Bench
Press
MB Chest Pass
80-85% 1RM
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Testing or Active Rest (1 Week)
Use this week to test for new 1RM on major lifts. You can use either 1RM test or test a higher (2-
10RM) and calculate your 1RM a formula. If you don't want to test, then just take the week off to
rest your muscles and concentrate on conditioning/technique workouts. You won't loose any
strength in one week.


Ps.Brzydko sie wkleilo, wieczorem poprawie te workouty. Moglby jeszcze pozniej ktos przetlumaczyc cwiczenia na Polski.

Zmieniony przez - Kadlubek w dniu 2011-04-07 19:00:28