It is very important that the workouts you are completing as part of your fitness and conditioning are catered towards Judo. Judo fights are 5 minutes in length and you need to be fit enough to be able to fight hard for five minutes, have 5 minutes off and then fight again. Therefore your training should be something very similar to this. Here are 6 circuits designed specifically for Judo. These circuits will dramatically increase your cardiovascular fitness quickly.

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The fitter you are the better decision you will make on the mat.

Here a few workouts you can try:

Metabolic circuits

Metabolic circuits are designed to simply wreck you metabolically. This simply means we get a particular muscle group and one minute of work on it. When the muscle is on the verge of failure we change to a different part of the body and repeat. I chose to do 7-10 minute metabolic workouts.

Metabolic circuit 1:

1 minute bodyweight squats 1 minute push ups 1 minute skipping 1 minute chinups 1 minute shuttle runs 1 minute scooping push ups (Hindu push ups) 1 minute sprawling Have a five-minute rest and repeat another 2 rounds.

Metabolic circuit 2:

I minute chin ups 1 minute squat jumps 1 minute skipping 1 minute farmers walk (walking holding dumbbells) Have a five-minute rest and repeat another 2 rounds.

Metabolic circuit day 3:

15 deadlifts 15 push ups And then Repeat 14, 13, 12, etc., all the way down to 1 repetition.

Circuit 4: Tabata intervals

A Japanese sports scientist Izumi Tabata studied and came up with the Tabata interval training system. It is pretty simple training session:

5 minutes warm up

20 seconds of a particular exercise at 100% effort (as hard as you can)

10 seconds rest

Repeat 8 times

2-5 minutes cool down

You may do Tabata intervals with:

Burpees, Sprints, Sumo Deadlift high pulls or Skipping (if you are a good skipper).

Running circuits

There are times when you cannot get to the gym or only have a skipping rope and a pair of shoes. If this is the case these next two workouts are fantastic.

Running circuit 1

Skipping 200 times

Sprint 200 meters

Repeat for 20 minutes

Running circuit 2

This workout is great if you have nothing but a pair of running shoes and nothing else. Run 1500 meters (or if you don’t know how far you are running-run for 6 minutes) 5 mins Rest

Repeat for 2 more rounds

Run 1000 meters (4 mins 30)

Run 500 (2 minutes)

Repeat 2 more rounds

If you add these workouts as part if your cardiovascular training you will feel the benefits on the Judo mat!