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 Japanese people practice judo every day and don’t need to do weights.

I always reply 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’ve probably realized that you don’t get muscles like that just by doing judo.

High level judo players clearly lift weights (and watch their diet), but you realize they are built like judo players, not bodybuilders.

All of these Judo players understand that strength alone is not going to win them Judo matches, and neither is technique alone.

With BOTH Technical Judo AND a Judo gym program, you will be well 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, you should be doing a strength training regimen two or three times a week, although if you practice judo only once a week, you may want to split up the program and hit the gym twice. to four days a week. It’s 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, that way you can choose the right routine. that suits you and your schedule. .

For example, due to the fact that I have been doing a lot of college work, I currently practice Judo only 3 days a week. Therefore, I have been following a basic full body program that includes:

– Front squats

– Dead weight

– Weighted Pull-ups and Dips

-Javelin press

With this routine, front squats are great for the core, as well as building lower body strength and stability (great for Seoi nage players), while the javelin press is a great core exercise. that integrates the strength of the upper body at the same time.

Weighted dips are great for really working your upper body, while deadlifts are one of the best exercises you can do to build your back and grip strength at the same time.

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

I just do this workout two or three times a week for six weeks before taking a week off. After my one week break, I will continue with another full body strength routine that will include slightly different exercises that will benefit my judo game.