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Judo specific 28-day calisthenics program, focusing on strength, stability, and explosive movements


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


  1. 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

  1. 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

  1. 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

  1. 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


  1. Day 8: Full-body workout

  • Increase reps by 3 in each set from Foundation Week

  1. 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

  1. 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)

  1. 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


  1. Day 15: Full-body workout

  • Include explosive movements like Burpees: 3 sets of 10 reps

  • Increase reps and add an extra set

  1. 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

  1. 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

  1. 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


  1. Day 22: Full-body workout

  • Maximize reps and sets, incorporate advanced variations of bodyweight exercises

  1. 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

  1. 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

  1. 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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