It is very important that the workouts you are completing as part of your fitness and conditioning are catered towards Judo. Judo fights are 5 minutes in length and you need to be fit enough to be able to fight hard for five minutes, have 5 minutes off and then fight again. Therefore your training should be something very similar to this.
Here are 6 circuits designed specifically for Judo. These circuits will dramatically increase your cardiovascular fitness quickly.
Metabolic circuits
Metabolic circuits are designed to simply wreck you metabolically. This simply means we get a particular muscle group and one minute of work on it. When the muscle is on the verge of failure we change to a different part of the body and repeat.
I chose to do 7-10 minute metabolic workouts.
Metabolic circuit 1:
1 minute bodyweight squats
1 minute push ups
1 minute skipping
1 minute chinups
1 minute shuttle runs
1 minute scooping push ups (Hindu push ups)
1 minute sprawling
Have a five-minute rest and repeat another 2 rounds.
Metabolic circuit 2:
I minute chin ups
1 minute squat jumps
1 minute skipping
1 minute farmers walk (walking holding dumbbells)
Have a five-minute rest and repeat another 2 rounds.
Metabolic circuit day 3:
15 deadlifts
15 push ups
And then Repeat 14, 13, 12, etc., all the way down to 1 repetition.
Circuit 4: Tabata intervals
A Japanese sports scientist Izumi Tabata studied and came up with the Tabata interval training system.
It is pretty simple training session:
5 minutes warm up
20 seconds of a particular exercise at 100% effort (as hard as you can)
10 seconds rest
Repeat 8 times
2-5 minutes cool down
You may do Tabata intervals with:
Burpees, Sprints, Sumo Deadlift high pulls or Skipping (if you are a good skipper).
Running circuits
There are times when you cannot get to the gym or only have a skipping rope and a pair of shoes. If this is the case these next two workouts are fantastic.
Running circuit 1
Skipping 200 times
Sprint 200 meters
Repeat for 20 minutes
Running circuit 2
This workout is great if you have nothing but a pair of running shoes and nothing else.
Run 1500 meters (or if you don’t know how far you are running-run for 6 minutes)
5 mins Rest
Repeat for 2 more rounds
Run 1000 meters (4 mins 30)
Run 500 (2 minutes)
Repeat 2 more rounds
If you add these workouts as part if your cardiovascular training you will feel the benefits on the Judo mat
