New Exercise Routine is Crazy
What I decided to do this week is frickin' epic fellow gym bros
On the road to Yellow Man mode, some sacrifices must be made… Namely late night gaming and other frivolities. NO FUN ALLOWED EXCEPT GYM AND JUDO AND BOULDERING.
What the go?
Changes to programming, also weird scheduling around cardio, strength, and sports. First major change: Adding in explosive movements on my leg days. I’m adding power cleans and jump squats at least 1x a week. Currently not replacing RDLs or normal Back Squats but they’re there. The justification in my mind is that explosive movement, and in particular the power cleans will help a lot with certain judo movements.
Here’s an example of kuzushi (balance breaking)
Here’s a demonstration of a power clean:
There’s a few differences here, but the general movement I think has a similar pattern: Bent knee position, pulling upwards, then an inward rotation of the elbow. Both are very explosive movements, which use the whole body and can end up straining the rotator cuffs.
A break down of my planned week:
Monday
AM 6:00 — Wake up, do basic mobility exercises
Child Pose
Seal Pose
Pigeon Pose
Gluteal Stretch
Windmills
AM 6:30 — Gym Cardio + Accesory work
15 mins on the treadmill, speed training
Calf Raises
Leg Raises
PM 1:30 — Bouldering
Just go along either by myself or with people
Do core workout after climbing
PM 6:30 — Gym Strength Training
Romanian Deadlifts 3x8
Back Squats 3x8
Tuesday
PM 2:30 — Gym Strength Training
Pendley Rows 3x8
Bench Press 3x8
PM 6:30 — Judo
General class with randori and stretching
Wednesday
AM 6:00 — Wake up, do basic mobility exercises
Child Pose
Seal Pose
Pigeon Pose
Gluteal Stretch
Windmills
AM 6:30 — Gym Cardio + Accesory work
15 mins on the treadmill, speed training
Lat Raises
Front Raises
Bent Press
PM 2:30 — Gym Strength Training
Pull Ups 6x4
Overhead Press 3x8
PM 6:30 — Judo Randori
A little technique, mostly sparring
Thursday
PM 1:30 — Bouldering
Just go along either by myself or with people
Core exercises after climbing
PM 6:30 — Gym Strength Training
Power Cleans 3x8
Jump Squats 5x5
Friday
AM 6:00 — Wake up, do basic mobility exercises
Child Pose
Seal Pose
Pigeon Pose
Gluteal Stretch
Windmills
AM 6:30 — Gym Cardio + Accesory work
15 mins on the treadmill, speed training
Face pulls
Curls
Ab rollouts
PM 2:30 — Gym Strength Training
Pendley Rows 3x8
Bench Press 3x8
PM 6:00 — Judo Kata
Kata Class
Saturday and Sunday
Rest/Walking/Swimming
Conclusion
I have high hopes that this will lead to some pretty good progress. Given that this is something if I am overtraining I will be able to correct by simply having a rest week or whatever while continuing judo. It should be easy to notice too.
The rep schemes resemble something like the Hepburn system except with more volume to start because they are at a lower % of RPE.
Still, progress will be made within months and it should be pretty good for building specific strength for Judo.