Judo Power & Quickness from Home Workout

Author Jack Daniel RichFitness Level IntermediateType Sport Specific
Days in Plan 4 Days Rest Between Sets:
N/A Sports Specific
Duration40 Min per session
Each Workout should always be followed with protein intake. Days 1 & 3 are hard, while days 2 & 4 are soft. Technique is more important than Reps. Explode through exercises, working fast but safe.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Abdominal Dragon Flags Exercise Picture 1. Abdominal Dragon Flags
Sets: 3Reps: 10
Ball Knee Crunches Exercise Picture 2. Ball Knee Crunches
Sets: 3Reps: 10
Day 1 - Back
Back Dumbbell Row Exercise Picture 1. Back Dumbbell Row
Sets: 3Reps: 10
Good Mornings Exercise Picture 2. Good Mornings
Sets: 3Reps: 20
Snatch Exercise Picture 3. Snatch
Sets: 3Reps: 20
Day 1 - Cardio
Shuttle Run Exercise Picture 1. Shuttle Run
Duration: 15 Min Intensity: 80%
Notes:Change up the distance between the shuttles. Rest every 3 runs for 30 sec.
Day 1 - Legs
Wide Stance Squats (Duck Squats) Exercise Picture 1. Wide Stance Squats (Duck Squats)
Sets: 3Reps: 10
Notes:W/ Cables
Elastic Band Lunges Exercise Picture 2. Elastic Band Lunges
Sets: 3Reps: 10
Step Ups Exercise Picture 3. Step Ups
Sets: 3Reps: 10
Notes:Add Weight as needed
Two Foot Long Jump Exercise Picture 4. Two Foot Long Jump
Sets: 3Reps: 10
Dumbbell Calf Raises with Exercise Ball Exercise Picture 5. Dumbbell Calf Raises with Exercise Ball
Sets: 3Reps: 10
Day 2 - Abdominals
Ball Crunches Exercise Picture 1. Ball Crunches
Sets: 3Reps: 20
Medicine Ball Ab Wood Choppers Exercise Picture 2. Medicine Ball Ab Wood Choppers
Sets: 3Reps: 20
Pelvic Thrust Exercise Picture 3. Pelvic Thrust
Sets: 3Reps: 20
Day 2 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 30 Min Intensity: 65%
Notes:Various Intervals
Day 2 - Chest
Ball Incline Dumbbell Press Exercise Picture 1. Ball Incline Dumbbell Press
Sets: 3Reps: 10
Exercise Band Chest Flyes/Flies Exercise Picture 2. Exercise Band Chest Flyes/Flies
Sets: 3Reps: 10
Push Up Exercise Picture 3. Push Up
Sets: 3Reps: 10
Notes:Play around with difficulty level
Wall Push Up Exercise Picture 4. Wall Push Up
Sets: 3Reps: 10
Day 2 - Triceps
Ball Incline Dumbbell Press Exercise Picture 1. Ball Incline Dumbbell Press
Sets: 3Reps: 10
Lying Dumbbell Skullcrushers Exercise Picture 2. Lying Dumbbell Skullcrushers
Sets: 3Reps: 10
Overhead Tricep Extentions Exercise Picture 3. Overhead Tricep Extentions
Sets: 3Reps: 10
Cable Incline Pulldowns Exercise Picture 4. Cable Incline Pulldowns
Sets: 3Reps: 10
Day 3 - Abdominals
V-Up Exercise Picture 1. V-Up
Sets: 3Reps: 10
Dumbbell Side Bends Exercise Picture 2. Dumbbell Side Bends
Sets: 3Reps: 10
Ball Rollout Exercise Picture 3. Ball Rollout
Sets: 3Reps: 10
Day 3 - Back
Exercise Band Back Lat Pulldowns Exercise Picture 1. Exercise Band Back Lat Pulldowns
Sets: 3Reps: 10
Notes:Change p the grips (Close / Wide)
Exercise Band Standing Back Row Exercise Picture 2. Exercise Band Standing Back Row
Sets: 3Reps: 10
Ball Back Hyperextensions (Lower Back) Exercise Picture 3. Ball Back Hyperextensions (Lower Back)
Sets: 3Reps: 20
Reverse Grip Chinups Exercise Picture 4. Reverse Grip Chinups
Sets: 3Reps: 5
Notes:Only if you can! Make this a goal, might be the best exercise known.
Day 3 - Biceps
21s Exercise Picture 1. 21s
Sets: 3Reps: 10
Dumbbell Ball Preacher Bicep Isolation Curl Exercise Picture 2. Dumbbell Ball Preacher Bicep Isolation Curl
Sets: 3Reps: 10
Hammer Curls Exercise Picture 3. Hammer Curls
Sets: 3Reps: 10
Day 3 - Cardio
Stepper Exercise Picture 1. Stepper
Duration: 15 Min Intensity: 65%
Notes:Use the house steps
Day 4 - Abdominals
Day 4 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 30 Min Intensity: 65%
Day 4 - Forearm
Wrist Curls Exercise Picture 1. Wrist Curls
Sets: 4Reps: 10
Notes:2x palm out / 2x palm in
Day 4 - Neck
Dumbbell Upright Trapezius Row Exercise Picture 1. Dumbbell Upright Trapezius Row
Sets: 3Reps: 10
Day 4 - Shoulders
Elastic Band Front Raises Exercise Picture 1. Elastic Band Front Raises
Sets: 3Reps: 10
Elastic Band Rear Raises Exercise Picture 2. Elastic Band Rear Raises
Sets: 3Reps: 10
Reverse Flies with Exercise Band  Exercise Picture 3. Reverse Flies with Exercise Band
Sets: 3Reps: 10
Seated Shoulder Press (Elastic band) Exercise Picture 4. Seated Shoulder Press (Elastic band)
Sets: 3Reps: 10

With this log you will be able to print off as many sheets as required to track this workout.

Judo Power & Quickness from Home Basics

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