Bodyweight squats will build lower body strength and stability. Leg strength is something the Japanese pride themselves on. That is one of the reasons why they develop so much power when executing a technique. When you’re squatting, make sure to lower yourself low enough so that your thighs are parallel to the floor. Drive on your heels, don’t fall back and keep your balance. Website design By BotEap.comburping
One of the best and hardest bodyweight exercises on the planet. Burpees build leg power and upper body strength and, when performed as part of a circuit or Tabata interval, will dramatically increase your fitness levels. Simply squat down, extend your legs into a pushup position, perform a pushup, bring your legs back into a squat, and proceed to explode up by jumping as high as you can. Website design By BotEap.comLizards
Whether it’s traditional, close-grip, wide-grip, box, or paddle pushups, the fact remains that pushups will give your upper body a boost of strength. Having a strong upper body will allow you to create really good reactions when you fight, which can help you take down your opponent. Website design By BotEap.comchin up
One of the most difficult yet most beneficial exercises not only in the bodyweight exercise category, but also in strength training. The ability to pull your chin up over a bar will greatly improve your strength and overall success on mats. Whether it’s close-grip, wide-grip, or alternate-grip pull-ups, integrating them as part of your regular gym programs will not only give you a stronger back, but you’ll also have greater strength when it comes to throwing your opponent off balance. . Website design By BotEap.comrope climbs
Like pull-ups, rope climbing is one of the most beneficial exercises for judokas. Rope climbing is used by all top level judo players due to the fact that it not only builds arm, back and core strength but also increases the level of lactic acid in the forearms and upper arms. . This is a great attribute to have in the last few minutes of a judo match. If you are consistently climbing the rope week after week, you will see an increase in your ability to not only fight hard, but for longer as well. Website design By BotEap.comOpen closures with elastic band
Judokas are constantly gripping and flexing their forearm and wrist muscles, and as a result, most have a muscular imbalance in their forearms. This imbalance can lead to injuries such as RSI and tendonitis. Open elastic band closures will slowly strengthen the opposing muscles (wrist and forearm tensors) creating muscular balance in the wrists and forearms. Just wrap a rubber band around your fingers and open and close them for 50 repetitions a day for the first week and slowly increase week by week. Website design By BotEap.comcenter hold
Abdominal clamp, prone grip, plank or bridge. This exercise has so many names and most of the time it is done incorrectly. To perform a center grip correctly, assume a pushup position but rest on your elbows instead of your hands. Your hips should be parallel to the floor, don’t drop them or raise them too high. Focus on your abdominal and lower back muscles and slowly bring your shoulder blades together. Hold until the desired time limit. If this becomes too easy, slowly lift one arm and one leg off the ground. This will cause your core to adjust slightly to compensate for the tilt in your hips. Website design By BotEap.comhanging leg raises
This seems like a simple exercise, but it is actually very difficult. Hang from a pull-up bar and let your legs hang slightly off the ground. Contract your core muscles, slightly bend your knees, and lift your feet as high as you can toward the bar. Try to avoid any excessive rocking. If this is too difficult, bring your knees up toward your chest. Perform 4 sets of 15 repetitions. Website design By BotEap.comsquat jumps
Similar to a bodyweight squat, but once you reach the bottom of the squat, explode up and slightly jump off the ground. Make sure you land on your toes and repeat for the desired number of repetitions. Website design By BotEap.compush-ups claps
Another exercise that seems easy but after two or three repetitions it becomes quite difficult. Perform a pushup, and instead of pushing your body back to the starting position, explode upward, getting just enough time to clap your hands. Land and repeat for the desired number of repetitions.
I recommend doing 11 seconds and 9 seconds for as many rounds as you can manage. Website design By BotEap.comIf you add any of these exercises to your strength and conditioning programs, you will find that your Judo will improve. All of the above exercises are great for judo. Remember that judo players need to train like judo players, so it is vital that the exercises you do in the gym are specific to judo.