Essential Gym Routine for Judo

Recently we teamed up with Performance Herts, a first class strength and conditioning provider for elite athletes across Hertfordshire and the east of England, to put together an essential gym routine for anybody looking to develop their judo outside of the dojo.

This video will breakdown a full gym routine showing you how to develop strength, power and resistance through exercises directly related to everyday judo practice.

We would like to say a big thank you to the guys at Performance Herts for working with us, and we hope you enjoy the video!



– Warm up (RAMP) –

1) R / Skipping: 2 minutes
2a) AM / Frog Squats: 8-10 reps
2b) AM / Spider man lunge: 8-10 reps
2c) AM / Y,T,Is: 5 reps each
3) P / Drop Landings: 5 Reps

– Main programme –

1a) Back Squat: 5 sets x 5 reps

1b)) Seated Box Jumps: 5 sets x 4 reps

B1) Bench Press: 5 sets x 5 reps

B2) Neck Anti flexion/Anti Extension: 20-30 seconds each

C1) Gi Pull-Ups: 3 sets x 8 reps

C2) Face pulls: 3 sets x10-12 reps

D1) Zercher Carry: 4 sets x 10m

Note: Technique of movement should always be considered before increasing load. The amount of sets/reps/rest and intensity will vary depending on the phase of training the athlete is in.


Performance Herts provides a wide variety of services ranging from elite coaching, to personal training and CDP workshops. To find out more about Performance Herts, use the following links:







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