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which might occur to me and/or to my family while utilizing the information in this manual and to the maximum extent allowed by law I agree to waive and release any and all claims. indemnify and Beyond Grappling Fitness & Conditioning from any liability whatsoever for future claims presented by my children for any injuries. costs or other damages to me. In consideration for being allowed to utilize the information within this manual. loss. death.Disclaimer The exercises and information contained within this book may be too difficult or dangerous for some people. or damages. TERMS AND CONDITIONS 1. I agree that I will assume the risk and full responsibility for determining the need for medical clearance from a physician and obtaining such clearance. losses. while utilizing all information or partaking in the exercises contained within this manual. and any and all injuries. 2. the safety and/or efficacy of any exercise program recommended to me. my family or assigns.workoutsforjudo. and the reader(s) should consult a physician before engaging in them.com . or affiliates for injury. WAIVER AND RELEASE OF LIABILITY: (Read carefully before performing any exercises in this manual) I understand and acknowledge that there are risks involved in participating in any exercise program and/or any exercises contained within this manual. The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual. I further agree to release. suits. is not a medical doctor and does not qualify to determine a participant’s physical capability to engage in strenuous exercise. Matthew D’Aquino or their employees. I am aware that Beyond Grappling Fitness & Conditioning and its member Matthew D’Aquino. www. losses or damages. or related causes of action against Beyond Grappling Fitness & Conditioning.

Email: Websites: Workoutsforgrapplers@hotmail.com www. mechanical or electronic.workoutsforjudo.com . including recording. without permission in writing from the publisher.Copyright Matt D’Aquino’s 10 Essential exercises for Judokas A Matt D’Aquino Book/Manual 2010 All rights reserved. photocopying.com www. or by any information storage and retrieval system.workoutsforjudo. Copyright © December 1st 2010 by Matthew D’Aquino No part of this book may be reproduced or transmitted in any form or by any means.

Table of Contents Elastic band open shuts Skipping Deadlifts Gi Chin ups Rowing machine Thrusters Russian twists Battle ropes Rope climb Squats References Coming soon... Notes Page 1 Page 2 Page 3 Page 5 Page 6 Page 7 Page 9 Page 10 Page 11 Page 12 Page 13 Page 14 Page 16 www.workoutsforjudo.com .

Elastic Band open/shuts 1 2 3 Exercise Description: Wrapping an elastic band around your fingers. www. Benefits: Judokas are constantly clenching the gi and therefore utilizing the flexor muscles in the forearm a great deal more than the ones used to open the fist. Elastic bands open/shuts will strengthen the opening muscles and tendons thus creating a balance between the two muscles. eg index finger and thumb only. begin to open and shut your fingers for desired number of repetitions.workoutsforjudo.com . Tips:  Start with 1 elastic band and build up  You can also perform this exercise by exercising each finger individually.

Skip from foot to foot rather than both feet at once.workoutsforjudo. Benefits:  Upper and lower body co-ordination  Ankle stability  Lower body speed Tips:  Make sure you get a rope that is the right size.  Always be on the balls of your feet.  Skip by only rotating your wrists. A rope too long or too small makes skipping quite difficult.  Skip on a soft surface to reduce the impact on knee joints.com . never on your heels. www. not using your whole arm to swing the rope.Skipping 1 Exercise Description: Begin skipping.

Grasp the bar with an overhand grip (slightly wider than shoulder width). Once the bar is clear of your knees. Drive with your legs and lift the bar from the floor. Lower the bar and repeat.com . Benefits:      Upper back strength Upper body strength Lower back strength Grip strength Co-ordination www.Deadlifts 1 2 3 1 2 3 Exercise description Squat down.workoutsforjudo. drive your hips forward and squeeze your shoulder blades together to finish the lift. keep your head up and back straight.

workoutsforjudo.Deadlifts cont..  If you have previously never performed deadlifts ask a qualified fitness trainer to assist you in your technique. if performed incorrectly.  Do not lift more weight than you can handle. Tips:  Deadlifts are an advanced exercise and can be harmful. Current studies suggest that “rounding your back in the deadlifts is likely the worst thing you can do in all of your lifting ” (Keogh 2005). Do not sacrifice technique in order to lift a heavier load.  It is important to keep your back flat and straight throughout the entire lift. www.com .. especially to your back.

A more difficult version is to grasp the sleeves as well. Benefits:  Judo specific grip strength exercise Tips:  If you don’t have a gi use a towel www.com . grasp both lapels and begin performing chin-ups.workoutsforjudo.Gi Chin ups 1 2 Exercise Description: Using a gi looped over a chin up bar.

Tips:  Your back must be straight throughout the entire movement.  Don’t grip the handle too tight.com . bend forward at the waist. Keeping your abdominal muscles tight. back to the starting position. Start rowing by keeping your back straight. Grab onto the handle keeping your hands shoulder width apart.Rowing Machine 1 2 3 4 Exercise description Sit on the rower and place your feet into the foot straps.workoutsforjudo. begin bending the knees. begin extending your legs. When the handle has cleared the knees. sliding your seat towards your heels. begin to lean backwards (keeping back straight). extend your arms and slide the seat as close to your heels as possible. Make sure that the strap fits across the knuckles of your toes. Now do every step in reverse. Whilst letting the handle come away from your chest. and pull the handle to your lower chest.  If you are rowing on a Concept 2 put the fan between 6 . Your knees should finish in between your arms. When your legs are nearly fully extended.10 resistance. start leaning forward at the waist. www.

workoutsforjudo. MB. explode upwards performing a push press before returning the weight to the starting position.com . or KB) at chest height. Benefits:  Lower body power  Upper body power  Core strength  Balance www. Squat down to a full squat.Thrusters 1 2 3 4 5 6 Exercise description Hold a weight (barbell.

To do this.  Do not sacrifice technique in order to lift a heavier weight.com . www. have your knees pointing slightly outwards. Tips:  Keep your core muscles tight throughout the exercise.  When squatting. your elbows may jam into your knee resulting in a potential wrist injury. your elbows should go in between your knees.  Do not lose your balance backwards.Thrusters cont.  If you have previously never performed thrusters ask a qualified fitness trainer to assist you in your technique.workoutsforjudo. If not...

Benefits:  Rotational abdominal strength  Core strength Tips  Use a medicine ball. and slowly rotate the weight from one side of your body to the other.  Don’t let the medicine ball touch the ground.  Concentrate on using your abdominals.com . www.Russian twists 1 2 3 4 Exercise Description. when performing this exercise.  If having your feet off the floor is too hard start your feet on the floor. Holding a weight/medicine ball in your hands. not your arms.workoutsforjudo. but try to get as close as possible. kettle bell or weight plate. sit on the floor. Lift your feet approximately 20cms off the floor.

workoutsforjudo.Battle ropes Exercise Description: Using a 10-20 metre rope looped around a pole.com . Continue for desired time or repetition limit. You can perform this exercise sitting down or standing up. start making big or small waves. Benefits:  Judo specific shoulder and forearm exercise Tips:  I like doing Tabata intervals (eg 20 seconds on 10 seconds off for 8 sets) www.

use your legs to assist you in climbing the rope  For advanced climbers. perform the exercise without using your legs  Advanced climbers be sure to start and finish in the seated position  Use a weight vest for extra resistance  Stimulate your core more by climbing using the L-Sit  Make sure you don’t fall.com . www.Rope Climbs 1 2 3 Exercise Description: Climb the rope for desired number of time or repetitions.workoutsforjudo. Benefits:     Grip strength Core strength Back strength Judo specific Tips:  If you are just starting out.

Keep going until your knees are at a 90 degree angle.Squats 1 2 3 Exercise Description: Stand with feet hip distance apart with your toes.com .  If you have knee or ankle injuries then get a professional fitness trainer to supervise your technique www. push your legs back to the starting position. Benefits:  Core strength and stability  Leg strength  Great for Seoi Nage and techniques where you must squat Tips:  At the top of the movement don’t completely straighten your legs and lock them out. Repeat for desired number of repetitions. Always keep a slight bend in the knees.workoutsforjudo. knees and hips in a straight line. Contract your abdominal muscles and start lowering your body as if you are sitting down on a chair. Pushing through your heels.

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