T Nation

Judo Practice and 5/3/1


#1

I am planning to join Judo dojo in the next few weeks. What is the best way to organize training. I came across Jim’s suggestion for a boxer: Beyond 5/3/1 Joker + FSL

"Friday: Bench/squat
Saturday: Recovery/Movement
Sunday: Dead/Press
Monday:Recovery/Movement
Tuesday: Boxing
Wednesday: Recovery/Movement
Thursday: Boxing

No Jokers, Limited FSL (3x5), superset main work with assistance (bodyweight).

100% chance this will work."

It seems that there are only two possibilities to work around the class schedule. Which schedule would be the best for recovery? Thanks.

Version 1:
Judo
Recovery/Movement
Judo
Bench/squat
Recovery/Movement
Dead/Press
Recovery/Movement

Version 2:
Judo
Recovery/Movement
Bench/squat
Recovery/Movement
Judo
Recovery/Movement
Dead/Press


#2

I would probably choose the first - and then evaluate.


#3

Thanks, Jim! What would be a good way to add front squats to this program without completely messing it up?


#4

Just take out the squats and do front squats in it’s place.


#5

Thanks, I’ll try that for a few cycles and see how it goes.


#6

If I want to add an additional day of judo practice, is this a good way to do it:

Lift in the morning and have judo practice in the evening. No FSL on that day.

Wed: Judo
Th: Recovery/Movement
Fri: Judo
Sat: Bench + FSL 3x5 / Front Squat + FSL 3x5
Sun: Recovery/Movement
Mon: Dead/Press (MORNING) Judo (EVENING)
Tue: Recovery/Movement


#7

Always interesting to read how folks are making training work with 5/3/1.

Here’s what i’ve been doing this year (I train jiu-jitsu rather than judo):

Sunday: off
Monday: squat + bench
Tuesday: cardio (am) / BJJ (pm)
Wednesday: OHP + deadlift
Thursday: cardio (am) / BJJ (pm)
Friday: off
Saturday: cardio or BJJ (am)

Cardio sessions on Tue/Thu are moderate to light compared to a Saturday session.