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9 week workout schedule

Main Goal: Progressive strength endurance

Duration: 9 weeks
Weekly: 2 to 3 times a week
Equipment: Body Weight
Rest Between Sets: 45sec to 1min

Phase 1: Week 1 to Week 3

Week 1


Sets


Reps


Comments


Push-ups 3 25 to 30 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 3 20 use a table if you have no bar
Diamond Push-ups 3 10 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Full Squat (3 sec hold at bottom) 3 15
Rear-Foot Elevated Single Leg Squats 3 15 each leg
Single Leg Calves Raises 3 25 each leg
Stationary Reverse Lunges 3 15 each leg
Handstand 3 30 sec heels against wall
Leg Raises 3 35
Crunches 3 50

Week 2


Sets


Reps


Comments


Push-ups 4 30 to 35 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 4 20 use a table if you have no bar
Diamond Push-ups 4 12 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Full Squat (3 sec hold at bottom) 4 15
Rear-Foot Elevated Single Leg Squats 4 15 each leg
Single Leg Calves Raises 4 25 each leg
Stationary Reverse Lunges 4 15 each leg
Handstand 4 30 sec heels against wall
Leg Raises 4 35
Crunches 4 50

Week 3


Sets


Reps


Comments


AMRAP – AS MANY REPS AS POSSIBLE
Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 4 AMRAP use a table if you have no bar
Diamond Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Full Squat (3 sec hold at bottom) 4 20
Rear-Foot Elevated Single Leg Squats 4 20 each leg
Single Leg Calves Raises 4 AMRAP each leg
Stationary Reverse Lunges 4 AMRAP each leg
Handstand 4 1 minute heels against wall
Leg Raises 4 40
Crunches 4 55

Phase 2: Week 4 to Week 6

Week 4


Sets


Reps


Comments


Elevated Feet Push-ups 3 20 to 25 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 3 25 use a table if you have no bar
Elevated Feet Diamond Push-ups 3 10 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Jump Squat 3 15
Rear-Foot Elevated Single Leg Squats 3 20 each leg
Single Leg Calves Raises 3 35 each leg
Jumping Lunges 3 15 each leg
Handstand 3 1 minute heels against wall
V-Sit-up 3 20
Full Sit-up 3 35

Week 5


Sets


Reps


Comments


Elevated Feet Push-ups 4 25 to 30 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 4 25 use a table if you have no bar
Elevated Feet Diamond Push-ups 4 12 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Jump Squat 4 20
Rear-Foot Elevated Single Leg Squats 4 20 each leg
Single Leg Calves Raises 4 35 each leg
Jumping Lunges 4 15 each leg
Handstand Push-up 4 3 to 5 heels against wall
V-Sit-up 4 20
Full Sit-up 4 35

Week 6


Sets


Reps


Comments


AMRAP – AS MANY REPS AS POSSIBLE
Elevated Feet Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Inverted Rows 4 AMRAP use a table if you have no bar
Elevated Feet Diamond Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
Jump Squat 4 25
Rear-Foot Elevated Single Leg Squats 4 25 each leg
Single Leg Calves Raises 4 AMRAP each leg
Jumping Lunges 4 15 each leg
Handstand Push-up 4 3 to 5 heels against wall
V-Sit-up 4 25
Full Sit-up 4 40

Phase 3: Week 7 to Week 9 (Super Sets)

Week 7


Sets


Reps


Comments


1A) Elevated Feet Push-ups 3 25 to 30 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
1B) Inverted Rows 3 30 use a table if you have no bar
2A) Elevated Feet Diamond Push-ups 3 15 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
2B) Jump Squat 3 20
3A) Rear-Foot Elevated Single Leg Squats 3 25 each leg
3B) Deadbug 3 25
4A) Jumping Lunges 3 20 each leg
4B) Full Sit-up with a twist 3 35
Handstand Push-up 3 5 to 7 heels against wall

Week 8


Sets


Reps


Comments


1A) Elevated Feet Push-ups 4 30 to 35 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
1B) Inverted Rows 4 35 use a table if you have no bar
2A) Elevated Feet Diamond Push-ups 4 20 Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
2B) Jump Squat 4 25
3A) Rear-Foot Elevated Single Leg Squats 4 25 each leg
3B) Deadbug 4 25
4A) Jumping Lunges 4 20 each leg
4B) Full Sit-up with a twist 4 40
Handstand Push-up 4 7 to 10 heels against wall

Week 9


Sets


Reps


Comments


AMRAP – AS MANY REPS AS POSSIBLE
1A) Elevated Feet Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
1B) Inverted Rows 4 AMRAP use a table if you have no bar
2A) Elevated Feet Diamond Push-ups 4 AMRAP Follow the cadence (up/down) https://www.youtube.com/watch?v=bpfPe5OvSH4
2B) Jump Squat 4 AMRAP
3A) Rear-Foot Elevated Single Leg Squats 4 AMRAP each leg
3B) Deadbug 4 AMRAP
4A) Jumping Lunges 4 AMRAP each leg
4B) Full Sit-up with a twist 4 AMRAP
Handstand Push-up 4 10 to 12 heels against wall

Attention Airdrie Judo Club Members

First I would like to thank all of our members on being diligent in following all the safety protocols. Our practices have been safe and very well attended.

Unfortunately, we have been given direction from the Province of Alberta and Judo Alberta to shut down for two weeks. Email is below.

Good Evening Judo Alberta Members,

As you may already know, due to the recent spike in Covid-19 cases the Government of Alberta has implemented new Covid-19 restrictions effective November 13th-27th.

“Indoor group fitness classes and team sports will be prohibited for two weeks from Nov. 13-27, Premier Jason Kenney announced Thursday afternoon. This applies to the Calgary area, Edmonton area, Fort McMurray, Grande Prairie, Lethbridge and Red Deer.” https://globalnews.ca/news/7457835/stricter-covid-19-measures-alberta/

All Judo Alberta member clubs in these areas must halt all judo activities for this two week period. As indicated in our Return to Play Guidelines, we must follow the recommendations of the Government of Alberta as we continue to work through this.

Thank you again to all of our members, the dedication and thoughtfulness everyone has shown to each other and the club. Take care for yourself and your families.

Sensei Paul Hachey

Head Instructor / President

Airdrie Judo Club