Judo Workouts: 6 Judo Circuits That Will Skyrocket Your Heart Rate
It is very important that the training you are completing as part of your fitness and conditioning is geared towards judo. Judo fights last 5 minutes and you have to be fit enough to be able to fight hard for 5 minutes, have 5 minutes to spare and then fight again. Therefore your training should be something very similar to this.
Here are 6 circuits designed specifically for Judo. These circuits will dramatically increase your cardiovascular fitness quickly.
metabolic circuits
Metabolic circuits are designed to screw you up metabolically. This simply means that we get a particular muscle group and a minute of work on it. When the muscle is about to fail, we switch to a different part of the body and repeat.
I prefer to do metabolic exercises for 7 to 10 minutes.
Metabolic Circuit 1:
1 minute bodyweight squats
1 minute push ups
1 minute jumping
1 minute pull ups
1 minute tours
1-minute paddle push-ups (Hindu push-ups)
1 minute splash
Rest five minutes and repeat another 2 rounds.
Metabolic Circuit 2:
I minute chin ups
1 minute squat jumps
1 minute jumping
1 minute peasant walk (walking holding dumbbells)
Rest five minutes and repeat another 2 rounds.
Metabolic circuit day 3:
15 deadlifts
15 push-ups
And then Repeat 14, 13, 12, etc., until you reach 1 repetition.
Circuit 4: Tabata Intervals
A Japanese sports scientist, Izumi Tabata, studied and devised the Tabata interval training system.
It’s a fairly simple training session:
5 minute warm up
20 seconds of a particular exercise at 100% effort (as hard as you can)
10 seconds left
repeat 8 times
2-5 minute cool down
You can do Tabata intervals with:
Burpees, Sprints, Sumo Deadlift high pulls or Skipping (if you’re a good skipper).
run circuits
There are times when you can’t go to the gym or you only have a jump rope and a pair of shoes. If this is the case, these next two workouts are fantastic.
run circuit 1
jumping 200 times
Sprint 200 meters
Repeat for 20 minutes
run circuit 2
This exercise is great if you have nothing but a pair of running shoes and nothing else.
Run 1500 meters (or if you don’t know how far you run run for 6 minutes)
5 minute break
Repeat for 2 more rounds
Run 1000 meters (4 min 30)
Run 500 (2 minutes)
Repeat 2 more rounds
If you add these workouts as part of your cardio training, you will feel the benefits on the judo mat.