When it comes to grappling, strength and conditioning play a crucial role in improving performance, preventing injuries, and maintaining longevity on the mat. While there are plenty of workout programs out there, the key is finding a regimen that works for your specific needs—whether you’re training for competition, recovering from injuries, or simply aiming to stay in top shape.

This article breaks down a well-balanced, full-body workout routine designed specifically for grapplers. The focus? Strength, mobility, and sports-specific movement patterns to help improve Judo and BJJ performance.

Watch the full video here ↓

A Balanced Approach to Strength Training

Each session follows a structured approach, hitting major muscle groups while keeping movements functional for grappling. Here’s a breakdown of my recent workout:

Upper Body Strength & Activation

Reverse Flies – Targets rear delts for better posture and shoulder stability.
Pec Deck Machine – Helps warm up and activate the chest before heavier pressing.
Incline Dumbbell Press – Works the upper chest, shoulders, and triceps.

Back & Core Training

One-Arm Dumbbell Rows – Focuses on back strength and pulling power. I use lifting straps to avoid over-fatiguing my grip, especially due to past injuries.
Rope Pulldowns – Helps strengthen the lats and upper back, essential for pulling movements in Judo and BJJ.
Pallof Press – A core stability exercise that enhances rotational strength and injury prevention.
Stability Ball Core Turns – Mimics twisting motions seen in throws and grappling transitions.

Sport-Specific Movements

Ura Nage Motion Drill – A movement that replicates back-arching throws in Judo.
Curls – Because, let’s be real, everyone loves some arm work!

Shintaro talks about his workout regimen

Training Goals & Nutrition

I’m currently on a caloric deficit—eating 2,000 calories per day on weekdays and 2,500 on weekends to manage weight loss while maintaining muscle. I aim for 150-200 grams of protein daily, making sure my diet supports my training goals.

This program allows me to train consistently without overloading my joints. Some days, I adjust my exercises depending on how my body feels—sometimes focusing more on triceps, other times tweaking my back work. Flexibility in training is key, especially for grapplers managing long-term wear and tear.

Final Thoughts

This is not a powerlifting routine or a bodybuilder split—it’s a functional workout plan tailored to grappling. If you're balancing Judo, BJJ, and strength training, finding the right balance between lifting and recovery is crucial.

Got questions? Drop them in the comments, and let me know if you want more content like this!

Shintaro performing judo specific workouts

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Best Workout Regimen for Grapplers