Week Strength Program for Judokas - Beginner Version

Beginner Strength Plans for Judokas

Want to get stronger for Judo—but don’t know where to start? This guide gives you three beginner-friendly weekly plans built for real Judokas.

What You’ll Get:

✅ 1x/week Plan

• One session to build basic strength and grip
• Ideal if you’re short on time

✅ 2x/week Plan

• Strength day + power day
• Balanced progress without fatigue

✅ 3x/week Plan

• Strength, speed, and conditioning split
• For Judokas ready for a full routine

All Plans Include:

• Clear exercises with explanations
• Warm-ups, cool-downs, and mobility
• Tips to combine S&C with your Judo training