Here's a Judo specific 28-day calisthenics program tailored for a home workout without equipment. Remember to include Judo-specific warm-ups that mimic the movements and demands of Judo. Also, incorporate grip strength training, as it is crucial in Judo. Adapt the program based on your personal Judo training and consult with your coach for additional guidance (if you are new or just returning to training make sure you are able to undertake a new training program, if in doubt you should consult with your Doctor first).
Day 1-7: Foundation Week
Day 1: Full-body workout
Seated Leg Lifts: 3 sets of 12 reps
Push-ups: 3 sets of 15 reps
Plank: 3 sets, hold for 30 seconds each
Day 3: Upper body focus
Push-ups (vary hand placement): 3 sets of 15 reps
Bodyweight Rows (use a sturdy table or low bar): 3 sets of 10 reps
Dynamic Arm Circles: 3 sets of 15 seconds
Day 5: Lower body focus
Jump Squats: 3 sets of 15 reps
Single-Leg Glute Bridges: 3 sets of 12 reps (each leg)
Side Plank: 3 sets, hold for 20 seconds each side
Day 6: Core and flexibility
Russian Twists: 3 sets of 20 reps
Mountain Climbers: 3 sets of 15 reps
Dynamic Stretching (focus on hips and shoulders)
Day 8-14: Intensification Week
Day 8: Full-body workout
Increase reps by 3 in each set from Foundation Week
Day 10: Upper body focus
Diamond Push-ups: 3 sets of 15 reps
Bodyweight Rows: 3 sets of 12 reps
Plyometric Arm Circles: 3 sets of 20 seconds
Day 12: Lower body focus
Jumping Lunges: 3 sets of 12 reps (each leg)
Single-Leg Romanian Deadlifts (balance exercises): 3 sets of 10 reps (each leg)
Side Plank with Leg Lift: 3 sets of 15 seconds (each side)
Day 13: Core and flexibility
Bicycle Crunches: 3 sets of 20 reps
Plank to Downward Dog: 3 sets of 12 reps
Increase the duration of Dynamic Stretching
Day 15-21: Variation and Challenge
Day 15: Full-body workout
Include explosive movements like Burpees: 3 sets of 10 reps
Increase reps and add an extra set
Day 17: Upper body focus
Triceps Dips (using a sturdy chair): 3 sets of 12 reps
Inverted Rows (using a table or low bar): 3 sets of 10 reps
Dynamic Handstand Hold (against a wall): 3 sets of 15 seconds
Day 19: Lower body focus
Explosive Squat Jumps: 3 sets of 10 reps
Bulgarian Split Squats: 3 sets of 12 reps (each leg)
Increase the intensity of Side Plank with Leg Lift
Day 20: Core and flexibility
Hollow Body Hold: 3 sets of 15 seconds
Reverse Crunches: 3 sets of 15 reps
Add more challenging dynamic stretches
Day 22-28: Peak Performance
Day 22: Full-body workout
Maximize reps and sets, incorporate advanced variations of bodyweight exercises
Day 24: Upper body focus
Explosive Push-ups: 3 sets of 12 reps
Towel Rows (using a door): 3 sets of 15 reps
Increase the duration of Dynamic Handstand Hold
Day 26: Lower body focus
Plyometric Squat Jumps: 3 sets of 12 reps
Single-Leg Explosive Glute Bridges: 3 sets of 10 reps (each leg)
Introduce Pistol Squat progressions
Day 27: Core and flexibility
L-sit progression: 3 sets of 10 seconds
Plank with Hip Dips: 3 sets of 15 reps
Advanced dynamic stretches for increased flexibilityRemember to maintain proper form, stay hydrated, and listen to your body. Good luck!
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