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Do high-level judo players do weight training regularly?

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 that they don’t need to do any kind of weights.

I always respond by saying, “Haven’t you seen the pictures 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 may have noticed that you don’t get muscle like that just from doing Judo.

High-level judo players clearly lift weights (and watch their diet), but you can tell they’re built like judo players, not bodybuilders.

All of these Judo players understand that strength alone is not going to win them Judo matches, and it’s not just technique either.

With both judo technique and a judo gym program, you will be on your way to becoming a stronger judo player.

You need a strength training regimen that suits you and your lifestyle. If you practice Judo 3 nights a week, then you should go through a strength training regimen two to three times a week, although if you practice Judo only once a week, you may want a split 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 so you can choose the routine you want. suits you and your schedule. .

For example, due to the fact that I have been doing a lot of college work, I am currently doing Judo only 3 days a week. Therefore, I have been following a basic whole 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 and also for developing lower body strength and stability (great for Seoi nage players), while the javelin press is a great exercise for the core that integrates the strength of the upper body at the same time.

Weighted dips are great for really hitting your upper body, while the deadlift is one of the best exercises you can do to develop your back and grip strength simultaneously.

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

I just do this workout two to three times a week for six weeks before resting for a week. After my week-long break, I will continue with another full-body strength routine that includes slightly different exercises that will benefit my Judo game.

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