Japan Judo team's full training split (sets and reps included) 

kotaro's Instagram: instagram.com/kotaro.sasaki? Kotaro's calligraphy instagram: instagram.com/kotaro.kaligrafia? Kotaro's RU-vid channel: youtube.com/@kotarowski.

summary by ChatGpt: The training described in the subtitles involves a discussion about the key exercises and training routines for improving physique and strength in the context of Judo. Here's a summary of the training recommendations mentioned in the subtitles: Focus on Deadlifts, Squats, and Heavy Rows: These exercises are considered foundational for building strength and a good physique for Judo. Deadlifts and squats help develop strong legs and back, while heavy rows contribute to upper body strength. Repetition and Sets: For beginners, it's suggested to start with around 10 repetitions per set. The number of sets can vary, but it's important to push until near failure to exhaust the muscles effectively. The recommended range is between three to five sets per exercise. Frequency: Training frequency may vary, but a common approach is to have two days of weightlifting per week, two days of running or cardio, and six days of Judo training. This allows for adequate recovery and muscle development. Additional Exercises: While deadlifts, squats, and heavy rows are essential, exercises like bench pressing, snatching, and power cleans can also be beneficial for enhancing physical attributes and power generation in Judo techniques. Snatch and Power Clean: These exercises are seen as valuable for integrating weightlifting movements into Judo. They help improve explosiveness and power generation, especially in techniques like Uchi Mata. Momentum Training: Snatching and power cleans are considered as momentum training, focusing on increasing power in a moment rather than the specific direction of movement. Overall, the training regimen involves a combination of strength training with a focus on compound exercises like deadlifts, squats, and heavy rows, along with supplementary exercises such as snatching and power cleans. The frequency of training is designed to balance the development of strength and power with recovery needs.

The power snatch is a constant in my training, I think it's a very good lift for grappling and general explosiveness in any sport really.

Back Squat, Deadlift, (Standing) Press, Bench Press, Power Clean or Power Snatch and Chin ups and Weighted Chin ups are the foundation of a good strength program. After getting stronger on these exercises and becoming late intermediate level strength, you should do Heavy Barbell Rows too and could throw some isolation like Dips. The thing is there is no secret exercise, there is just getting strong on the basics like in judo. And one of most important things is that we should not try to mimic a top level athlete's program if we are beginners. There are beginners program, intermediate programs and advanced programs for your level of development. And for Gods sake dont train like a pro bodybuilder/ Mr olympia doing curls and a lot of isolation type movements if you're a fighter. We are not training for the look, we need every kg/lb of our weight to be as efficient as possible in moving big weights. A better look is just a byproduct of our training not the ultimate goal. The best rep range depends on the exercise type... whole body exercises like those I mentioned, 5's are the go to number of reps. Generally 3 sets of 5 reps of the heavy barbell lifts are better for beginners and 5 sets like Sasaki mentioned is for intermediate and advanced lifters as they need more work be done to get even stronger. Isolation type exercises like Chin-ups and Dips, are better on the range of 6-10 reps cause as they are more isolated work, and so you cant load it so much weight as on the others. So its better to do more reps to failure as opposed to the heavy compound movements that is not safe do to failure cause that would compromise the technique form. 3x week for beginners or every 48h and 4x week for intermediate and advanced athletes... but remember that should be well periodized for an athlete. That's were my knowledge fails me. I dont know yet how to conciliate the judo practice, the aerobic conditioning and the heavy barbell strength training. That demands more study and specialization. 2x week strength trainning as Sasaki said, could be just to maintaining strength already built. Another point is that people need to understand that general basic strength adaptation will transfer to the specialized sports movements... the way to get a powerful seoi nage, is not to throw progressively heavier opponents with seoi, its just getting stronger and more powerful with those basic barbell exercises and practicing your seoi nage with your new acquired strength and power. Refer to Starting Strength channel here on youtube if you are not that strong yet. A good template after Starting Strength for intermediates athletes easier on the body recover capacity to conciliate all the training and practice an athlete needs to do is the Heavy Light Medium types programs 3x week.

It seems as though the bodybuilders of the 1970s knew all along. Heavy compounds. This built physically powerful bodies that were functional. Not like todays b.bers.

Always good to get a peek of how high level athletes utilize strength training for their sport. It's different for everyone obviously and has to be adjusted on a case by case basis, but always awesome to see what others do.

Am a yellow belt in Judo am about to start Jujitsu soon this was very informative for the Judo or Athletic minded person who want to stay in shape I really needed this Thanks great interview btw

If you wouldn't mind, I would like to give my 2 cents in regards to weight training from the perspective of a bodybuilder (that is now undertaking Judo), as I have explored the resistance training scientific literature in more depth. First, it must be noted that it is well established that high volume training (high sets and high reps) is observed to be severely more taxing on the CNS, compared to low volume high intensity training (low sets, heavy weight for low to medium reps). It is observed that a trained athlete is able to maintain muscle size with just 4 to 5 sets to or near failure, per muscle group, per week, but is also simultaneously able to increase strength. I would assume that their weight training regimes are made by someone versed in the area. So, taking the above into consideration, you could understand why their weight training would be structured in this way. In my opinion: 5 sets of wider Squats (quads and adductors, glutes to a lesser extent) 5 sets of deadlift (spinal erectors, hamstrings, glutes, traps and lats to a lesser extent) 5 sets of chin ups/pull ups (biceps, forearms, medium and lower traps, lats, rear delts, rhomboids) 5 sets of standing press (front and medium delts, triceps, upper traps) All performed with the aim of reaching failure in the 8-10 reps range. Going higher reps than that to reach failure in the 15-20 range would be more taxing to the CNS and impede Judo training. Progressive overload is an objective, i.e. perform more reps, or lift more weight than last time. I think this is all one would need to develop an adequate, strong physique for Judo purposes. The exercises can be combined in 2 training sessions - Squats + Chin ups and Deadlift + Standing press. Or can be done in pretty much in any way, depending on recovery capabilities. From then on, it would obviously be the cardio and Judo training that will make you a better player.

Chadi my dude, you did it once again….. bad ass video

Awesome video, thanks a lot Chadi :D Great content as always ! God bless my man :)

A lot of posterior chain strength and endurance for the grip and upper body pull

Thanks for sharing!

Nice to see Kotaro :) Those legs on thumbnail are sick lol... Believe the key is kobe beef

Awesome video

Thank you very much for your job, Chadi ! Me and my jugo companions really appreciate your big work !

Love this

When I was a child I wondered about the strange "Japanese" kyu-belt system. I was German in Germany and we admired the Japanese. When was already old I began a traditional Japanese martial art in Brussels. No kyu until 1st Dan because the sensei was Belge and the exam was only possible to get from the Japanese Senseis. When I got 2. Dan our sensei offerd Kyus. I was not interested especially because he began with the 1st kyu, 2nd and so on. When I explained him the German "Japanese" count down - system from 6th to first kyu he "explained" our German gymnasium which I myself frequented from sexta (first) to prima (there is unterterzia, oberterzia .. - but that doesn't matter in karate etc. there are also intermediary degrees). And the Japanese have not only Honda and Kawasaki but participate also in Formula 1 with success. The first car was invented by Daimler, Benz (maybe Maybach) and the Tenno had the 2nd best Mercedes after emperor Wilhelm II. of the Germans.

Wow both speaking English fluently as another language

Interesting.

Question you are asking are off the point. What repetition or how many set.depend on each person"s condition at the point. Japanese judoka are countering with strengthening because non-japanese focus more on strength than Waza which suppose to be the true spirit of judo.

What are the most common injuries in judo? Also how can then be avoided when first starting?

not sure if english not good but he doesnt seem to know much. hes a great natural athlete and just does what his coaches tell him. ha d few guys like him at my gym, they are strong af and when you ask them what they do and ho they train they cant really tell you, they just say I train a bit of this and a bit that and its mostly random with not structure but they were the best guys

nice thanks Chadi i was actully looking for something like this will implement it in my own judo/bjj training

Awesome

Awesome content. Is their a way you can time stamp certain sections to the questions given?👍

3:23 Core-twisting exercises are probably as important for judoka as leg strengthening exercises?

좋은 정보 감사합니다

Ono shonei sentadilla con barra 6 rep X 180 kg y peso corporal 71 kg, le pregunte a mi profesor japones y me dijo que si es posible, pero ono, es una anomalia fisica que no es normal en el judo, eso lo convierte en unico.

I beliefe Dr. Mike Israetel would be a good choice to talk about the topic of sport specific strength training. Chad Wesley Smith would be a good choice, too.

Nice

Train Judo for Judo. Train strength for strength.

I feel like the questions got asked and answered by the same person lol

Dude, you’re kind of rude asking the guy about all the other players, including his brother! A bit of a d1ck move. It’s clear from his ‘gyoza ears’ that he’s probably quite an accomplished judo player himself. Perhaps it’s better to ask what he does, and not others. Otherwise, you’re not going to get many more of these interviews in the future.

The Japanese are hard men- so hard you can roller skate on them. (a tribute to Cat Ballou)

Love your channel but unfortunately it is a shame that you do not know enough about strength and conditioning to get the most out of your guests when trying to obtain information about their training program. It would be highly beneficial to do some research on strength and conditioning, understanding a bit about the different phases of training, energy systems, etc. some basic level of understanding could help to make your interviews more fruitful and enlightening for the guests. You really dropped the ball in your interview with DR Ferguson you had a really opportunity to mine gold but instead your scenario was too specific so unfortunately your audience may feel isolated. A more appropriate example may have been 30+ year old male who is a competitor in MMA or some for of grappling who wants to train for a fight in 3 months. You could also include examples of in season training and what Dr Ferguson might recommend trying to come away with as much as possible. No disrespect love this channel but I think to improve your video it would be beneficial to do a little research on s and c.

💯👌👊👍🙏

What about their PED doses?

Esteroides

28 years old breaking the body. Sorry but your mindset is wrong.

His answers were very vague

Huh, let's pretend that he's not lying."you guys spend all your energy on deadlifts, squats and dumbbell rows, while we wrestle even more and do those exercises that you will learn about in 80 years, and we'll keep sending to you even more videos with fake weights" i think that's sounds much closer to truth

in one month you became click bait