How can I include your kind of exercises in training of a sport like judo?


By: Gym Jones

When I was watching video journal #5 for movie 300, i clicked on the link for the movie site, where I came across video journal of Spartan training that actors had to participate in order to get into shape for the shooting of the battle scenes. Getting to Gym Jones site was just a click away.

I train judo since I was 8 years old (I'll be 32 on 11th actually), and no coach that I met in my career hasn't even mentioned training regime like what you guys are doing at Gym Jones. It was always either judo training with fights or classical machine workout or bench weightlifting where moves are very restricted and of course boring as hell. I always felt there was something wrong with strength training on various machines with same repetitive movements that don't replicate the dynamic moves and stress that body is required to undergo in fighting. You guys are, honestly, a revelation and a missing link.

I've read everything on your site except your daily training. The amount of information is overwhelming and as you can imagine that can be a bit confusing. So my question would be simple, answer however may be not, and yes, I do expect a possibly "clear, honest and perhaps abrupt answer." Question is: Where and how to begin. What would be your basic guideline for somebody who would like to include your kind of exercises in training of a sport like judo. That of course includes a lot of sub-questions like how many times per week for how long 20 min, 1.5 h, what should be emphasis on - strength, endurance, rest days, does one can begin just with CrossFit WOD ... If there is any way that I can extrapolate this information from your site please just note so and I'll look through your site again and more thoroughly. If there is a day in your schedule that was designed maybe for your fighting guys I would really appreciate it just to mention it and maybe I can work from there.

Any help with the beginning would be greatly appreciated. You've really inspired me with your philosophy and way of life that you promote and live. This is probably the only way someone from another continent can get in touch with you and benefit from your vast knowledge and experience so again any help would be of great importance.

Thank you.


This question dates to late-2006 I suspect. It's posted because there are some good ideas in it, though some of the details have changed since then.

Thank you for the note, which has one question but many questions.

The whole gym and website is a work-in-progress, there is quite a lot of information on it but one does have to search around manually to find it. The workout database goes back to December 2003. Pictures were first posted starting in June 2005.

Training frequency should be based on recovery. The fighters here are training 3-4 days per week in the gym and five days per week in the martial arts. We try to schedule gym training sessions in such a way that the athlete has time to recover neurologically from physical training before they go to the academy to do very technical practice. At age 32 you won't recover as quickly as one who is 20 but you will recover faster than one who is 40 so the schedule that our fighters use could be OK.

The length of the gym sessions is never obviously stated but even if the "working" part of the session is only seven minutes the omitted part is the warm-up, the technical practice and the cooling down. No session is ever shorter than 45 minutes and each usually lasts one hour, sometimes more. When we train different energy pathways in the workouts or we develop an accumulation of stress over a long period with many short workouts the overall session could last 90 minutes. Never more than that. I speak about the gym and not about what I do for myself or the other "endurance" athletes do, which is often quite long.

To begin requires some initial self-analysis. I would say now that if the athlete has a background of training and all of the imbalances and preferences imposed by such experience it takes about one year to build a new foundation, to change the habits and fix the preferences and imbalances. Johnny has been training here for about one year. Now he is truly ready to begin training specifically for his jiu-jitsu and MMA because his foundation and balance (of different energy pathways and movements) are impeccable. If it came quickly and easily it would be worth nothing. Soon ripe, soon rotten.

I think the goal for a fighter should be to achieve good power-endurance and explosive power while maintaining the minimum weight. The high intensity circuits build the power-endurance. Single lifts (sometimes heavy, sometimes fast, sometimes both), sprinting, throwing, and jumping all develop explosiveness and the ability to fire muscles in a rapid and coordinated manner all at once.

Perhaps these are many words without as much meat as you would like but I don't make specific recommendations without firsthand knowledge of the individual. I can only recommend to watch the site and to write down some things that look good, try them and record what happens. Now that most of our guys are prepared we will be training them more specifically so the workouts will reflect that.

I wish you the best of luck.

Your membership is about to expire

Renew your membership to avoid losing premium content

Your membership has expired

Here's what you need to do to get back in the gym

Hey Friend!

It looks like your credit card information has expired.
Let's get that taken care of!



Current plan will no longer be active.



View saved training plans or browse all training plans that are available.