Week Strength Program for Judokas (3x / Week) - Beginner Version + Advanced Version

Week Judo Strength Plan (3x/week) – Beginner & Advanced Included

For Judokas ready to level up.

This plan is for athletes who can commit to three strength sessions weekly — designed to develop maximum strength, speed, and durability while supporting your time on the mat.

✔ Beginner Plan

• Three manageable sessions focusing on safe, fundamental lifts
• Emphasis on mastering technique without overloading the body
• Balanced with Judo training to avoid fatigue

✔ Advanced Plan

• Higher volume and advanced methods for peak performance
• Sessions targeting max strength, explosive power, and functional conditioning
• Ideal for competitors or Judokas aiming for serious physical gains

What’s inside:

• A full weekly structure aligned with Judo practice
• Detailed session breakdowns with exercises, sets, reps, and high-quality video links
• Specific warm-ups, mobility work, and smart progression guidelines
• Practical advice on recovery, fatigue management, and integrating lifting with randori

Perfect for Judokas who:

• Want significant strength and power improvements
• Are training for competition or higher performance goals
• Need a plan that respects the demands of regular Judo sessions

Three sessions per week — systematically building the strength that transfers to the tatami.