The Best Workout for Judo

Do you want to know the best workout for judo? Then, you have come to the right place! This article explains the best workouts and exercises to help you succeed in judo and maximize your performance.

Quick facts: Best Workout For Judo

  • ✅ According to the United States Judo Federation, a judo practitioner should strive to work out at least three times a week, with each session being at least one hour long (Source: United States Judo Federation).
  • ✅ Strength and conditioning exercises that involve flexibility, power, stability, and endurance are all important for judo practitioners (Source:
  • ✅ Plyometric exercises, such as box jumps and burpees, are beneficial for judo practitioners to improve their explosive power (Source: American Council on Exercise).
  • ✅ Core exercises, such as planks and Russian twists, help judo practitioners maintain balance and stability while on the mat (Source: The American College of Sports Medicine).
  • ✅ According to, circuit training is a great way to improve strength, power, and endurance while also providing an aerobic workout (Source:


Judo is a great full-body workout. It emphasizes power and speed, as well as proper technique and control. Proper training can help you reach new levels with your judo, while also improving your health and overall fitness level.

Traditional judo workouts involve the use of calisthenics (such as push-ups and sit-ups) in conjunction with judo exercises, such as throws, takedowns and hip throws. Although calisthenics can help improve strength and stamina, they do not directly work the muscles used in judo maneuvers. Therefore, it is important to incorporate resistance training into your workout plan in order to build up strength specific to the movements of judo. Additionally, a comprehensive workout should include cardiovascular exercise to increase endurance during competition or long workouts.


Before you begin any workout for Judo, it is important to warm-up your body. This will help reduce the risk of injury and get your body ready for the workout ahead. Warming up can include stretching, light jogging, jumping jacks, and other activities that get your body warm and ready to go.

Let’s take a look at some of the best warm-up exercises for Judo:


Stretching is an important part of a judo warm-up routine as it helps to prepare the body for a range of movements, reduces the risk of muscle strain, and increases flexibility. Before beginning any judo exercises, it is important to do a good stretching routine. This includes dynamic stretches, which involve moving the limbs through their full range of motion repeatedly, and static stretches for specific muscles used during the workout.

It is important to stretch all major muscle groups: hamstrings, quadriceps, abdominal muscles and lower back muscles. Regular stretching can help improve performance in judo by increasing strength and flexibility while allowing a relaxed breathing pattern during exercise.


Cardio is an important component of any workout program, especially in Judo where athletes often require high levels of endurance. Cardio exercises can help increase endurance and strength while enhancing muscular health. Examples of cardio exercises include running, cycling, swimming, and even jumping rope.

When performing these exercises during a warm-up routine for judo, focus on higher and lower intensity activities depending on the type of training session you are getting ready for. For example, during a technique-focused training session, it’s best to perform light jogs and some dynamic stretching in order to warm up the body sufficiently. On the other hand, during a sparring session that’s more focused on explosive movements like throws or take downs, it’s best to perform higher intensity activities such as sprint intervals or kettlebell swings to increase heart rate prior to sparring.

Lastly, all warm-up routines for judo should include basic bodyweight exercises such as pushups or squats to increase total body awareness prior to engaging in more taxing activities and techniques for Judo practice.

Strength Training

Strength training is key when it comes to Judo and other martial arts. Having strong muscles will give you the physical strength you need to execute moves effectively and powerfully. It can also help in avoiding injuries.

Let’s explore some of the best strength training exercises for Judo:

Core Exercises

Core exercises are integral in any strength training program, especially for Judo athletes. Building stronger core muscles helps create a strong foundation for more powerful movements when competing on the mat. Core exercises also help to increase stability and balance, which are essential for success in Judo.

When performing core exercises in a strength training program, it’s important to consider the best movements specific to judo. Planks, sit-ups, V-ups and mountain climbers are some of the most effective exercises for strengthening your core muscles while also improving your power during take downs or throws. Other high intensity drills such as squats and lunges help build explosive power while targeting large muscle groups in addition to your core.

As with any other workout routine, proper form is essential when performing these exercises which is why it’s important to have a qualified coach guide you through the movements so you can get the most out of each exercise.

Resistance Training

Resistance training, also known as strength training, is an integral part of judo. Resistance exercises help to strengthen the muscles and joints used for judo technique. Resistance training can be done in many different ways including lifting weights, bodyweight exercises, elastic bands or machines. By developing strength and control over these muscles and joints, you will be able to increase the power in your throws, blocks and counterattacks.

Resistance training can also help to prevent potential injuries by developing strong stabiliser muscles and muscular endurance. For Judoka who are more advanced in their fitness levels they may include plyometric drills like box jumps or medicine ball throws into their resistance routine which will help them become more explosive on the mats. Ultimately resistance training is great for increasing overall sports performance but it should always be done with correct technique and guidance from a qualified coach or personal trainer.


Conditioning is an essential part of any martial art, and judo is no exception. The right conditioning strategies can help you build strength, endurance, speed, and agility while preparing your body for the physical demands of judo.

In this article, we’ll discuss the best exercises and drills for judo conditioning:


Plyometrics is a type of conditioning for Judo, which involves explosive, quick movements. It is an extremely effective way to improve power production, speed and agility. Plyometrics are based on a stretch-shortening cycle; this is where your muscles rapidly stretch then immediately contract in order to produce a maximum amount of force.

Such exercises include jumping lunges, box jumps and frog jumps. These exercises should be completed with extreme caution as improper form can lead to injury. Plyometrics is often combined with other forms of conditioning such as weight training and cardiovascular exercise in order to create balanced and complete workouts for Judo practitioners.

Plyometric drills allow one to increase muscle power, explosiveness and agility making them an invaluable component of any Judoka’s training program.

Interval Training

Interval training is a type of workout designed to help improve fitness and athletic performance. It involves alternating periods of intense physical activity with periods of recovery. This serves to increase the intensity and efficiency of the workout, as well as provide for a more efficient use of time, as it can be done in a much shorter timeframe than traditional endurance training.

Interval training is great for athletes involved in sports like Judo, where both strength and agility are essential for success. For Judo athletes, interval training should focus on whole-body movements rather than isolated exercises – such as burpees, squats, lunges and box jumps – to train their muscles in an integrated manner.

Additionally, incorporating exercises that require you to move quickly while also maintaining your balance can be helpful – for example, running while keeping your balance on one foot or practicing katas while rapidly changing direction.

Cool Down

Cooling down after a judo session is essential to recovery. It is important to help reduce the risk of injury and prepare the body for the next session. It also helps lower your heart rate as well as your body temperature. It’s also important to cool down in order to get the most out of your judo workout.

Let’s look at some of the best cool down exercises that can help you maximize your judo training:


Stretching is an important part of both judo training and cooling down after a workout. A judoka (judo practitioner) should actively work on stretching daily, as this can prevent injury when performing judo techniques.

When stretching after a workout, it is important to focus on slow, controlled stretches that target the muscles used during the workout. This can help reduce soreness and stiffness while increasing flexibility and range of motion. Moreover, stretching can help improve coordination, posture and balance as well as increase circulation for faster recovery.

It is important to note that static stretching should only be done once the muscles are warm. Stretching cold muscles can lead to tears in the muscle fibers so it is essential to warm up first before engaging in static stretching exercises like toe reaches, butterfly stretches or seated forward folds. Dynamic stretching (light movements such as walking lunges) before starting a judo workout can also increase blood flow by increasing heart rate and body temperature which will help prepare for more intense physical activity.


Yoga can be a great cool-down exercise for judo practitioners, helping them to recover from their practice and injury prevention. After hard physical training such as Judo, Yoga helps promote mobility and flexibility in the joints, reduces lactic acid build-up in the muscles, reduces muscle tension and increases circulation aiding recovery.

Yoga strengthens your inner core and stabilizes your body providing improved balance, coordination and physical alignment which are all essential during judo bouts. Additionally, it helps to reduce mental stress by connecting a judoka’s mind with their body awareness through stretching asanas (poses), pranayama (breathing) exercises, meditation and visualization techniques.

These practices help in injury prevention by improving joint mobility through regular practice of yoga postures while simultaneously increasing strength throughout the entire body.


In conclusion, if you’re serious about improving your Judo game, it’s important to build up a regular and specific training routine that will help improve your strength and agility, as well as your agility and flexibility.

Utilizing a combination of exercises including sprinting, olympic weightlifting, kettlebell swings and complex moves like medicine ball throws will help you achieve maximum results. By focusing on specific Judo exercises such as throws, sweeps and escapes paired with regular strength training, you can blast through techniques that once seemed impossible.

With the right motivation and dedication, you can be sure to see great improvements in your judo game no matter what level of experience or skill you start with.

FAQs about: Best Workout For Judo

Q: What is the best workout for judo?

A: The best workout for judo includes a combination of strength training, cardiovascular exercises, drills, and specific judo techniques. Strength training exercises should focus on core strength, such as planks, squats, and lunges. Cardiovascular exercises can include running, biking, and swimming. Specific judo drills and techniques should be practiced regularly to improve skill and accuracy.

Q: What specific exercises should I do to prepare for judo?

A: Specific exercises to prepare for judo can include planks, squats, lunges, burpees, pull-ups, push-ups, and sit-ups. It is also important to practice judo-specific drills, such as throws, takedowns, and groundwork. Finally, stretching exercises are important to improve flexibility and reduce the risk of injury.

Q: How often should I practice judo?

A: It is recommended that you practice judo at least three times a week. It is important to include strength training exercises, cardiovascular exercises, and judo-specific drills in your practice sessions. Additionally, it is important to practice stretching exercises regularly to improve flexibility.

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