Judo is a sport that requires explosive weight movements and not just raw power. So, you need to train for explosive power with lighter weights by using explosive movements. Judo does not involve punches or kicks but instead the participants, called judoka, use throws, chokes and joint locks to overcome their opponents. Judo practice takes place in a training hall called a dojo and much of a judoka’s training involves body weight conditioning exercises.

  • Lie on your back with your legs straight and your feet held directly over your hips.
    Place your hands flat on the floor at shoulder height. Using your arms for balance, turn your lower body and try to touch one of your outstretched hands with your feet.
  • Do not leg your legs fall to the floor but, rather, maintain tension in your abdominal muscles.
  • Bring your legs back up to the center and then perform another repetition to the opposite side.
  • Continue alternating sides for the duration of your set.
  • Take your judo belt and fold it in half. Loop the middle of the folded belt over a pullup bar or similarly high, sturdy beam.
  • Hold an end in each hand and hang with your arms extended and feet off the floor.
  • Squeeze the belt hard, bend your arms and pull yourself up until your hands are level with your shoulders.
  • Slowly lower yourself back into the starting position and repeat.
  • Stand with your hands by your sides and your feet together.
  • Squat down and place your hands on the floor. Jump your feet back and adopt the pushup position.
  • Perform a single pushup.
  •  Jump your feet back in between your hands and then leap up into the air. Land on slightly bent knees to minimize impact and then immediately descend into another repetition.
  • Make burpees more challenging by performing two or three pushups instead of just one.
  • Perform burpees for timed intervals such as 60 seconds or for a set number of repetitions such as 30.

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