How Much Do Judo Pros in Japan REALLY Train? | Q&A with Ken Gunji
Q&A with Ken Gunji
What does it take to train like a professional judoka in Japan? In this special Q&A at Kokushi Institute, Ken Gunji—All Japan Pro Silver Medalist—pulls back the curtain on his intense training schedule, personal journey, and the mindset that helped him rise to the top.
Watch the full video here ↓
The Japanese Pro Training Routine: Twice a Day, Six Days a Week
When asked about his training schedule with the Asahikawa judo team, Gunji’s answer left the room in awe:
“I train judo six days a week… morning and night, twice a day… Morning training is five days a week. Saturday is just one training, but it’s longer—three hours from 9:00 a.m. to 12.”
Sessions are grueling, with weekday practices running two and a half hours and Saturdays stretching even longer. Morning sessions often include sprints, and randori (sparring) is a daily staple—ten rounds of six minutes each, pushing athletes to their limits.
Technique Specialization: When Do Pros Pick Their Signature Move?
Ken Gunji is known for his Uchimata, but his path to specialization was unique. Without elite coaches early on, he relied on self-study:
“When I was a kid, I joined a small place—no good teacher, no coach… I always thought about how I do, how I want. I looked up Uchimata on the internet and imitated it.”
He didn’t attend a powerhouse judo school, but instead honed his skills by studying his own movement in the mirror and focusing on what worked for him. Gunji’s advice on specialization is practical:
“Maybe when you can throw the opponent in the match… it’s your technique. In the match, you’re nervous, your movement is stiff. But if you can throw them, that’s your technique.”
Training Philosophy: Self-Study and Adaptation
Gunji’s journey is a testament to self-motivation and adaptability. He emphasizes the importance of studying your own judo, checking your position, and constantly refining your movement:
“I always focus on my judo… look at the mirror, check my position, my movement.”
He didn’t have access to high-level coaching until he joined the pro team, where he finally received expert guidance.
Strength Training: From 400lb Bench Press to Core Work
When it comes to strength, Gunji once benched an impressive 180 kilos (nearly 400 pounds):
“I could lift 180 kilo on the bench… after I hit 400lb, I got really strong, but my techniques stopped working as good, so I quit lifting.”
He warns against relying solely on brute strength and now focuses more on core strength, especially planks, to protect his back and support his judo.
“If you’re a kid at home watching this, do not lift… focus on core strength.”
Professional Japanese teams do incorporate weight training, but routines are tailored by a team coach. Gunji preferred whole-body movements like cleans, and only lifted for performance—not variety.
Recovery: The Importance of Rest
With such an intense schedule, recovery is essential. Gunji’s Sundays in Japan were dedicated to rest:
“I sleep all day because I have to recover… Saturday after training, I eat, take a nap, hang out with teammates, and then Sunday I just sleep all day.”
Now living in New York, he spends Sundays studying English or visiting museums—balancing training with cultural enrichment.
Flexibility: The Key to Uchimata
For those struggling with flexibility, especially for Uchimata, Gunji recommends middle splits and stretching routines. He stresses that it’s not just about the legs—bringing your head down and actively training the movement is crucial.
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Want to Train with Gunji?
Kensuke Gunji is now available for private lessons at Kokushi Budo Institute in New York City.
Follow him at @kenjudonyc
Book a session or come train with him in person to experience the technique firsthand.
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