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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

GREAT NEWS!

We are now able to return to the dojo as the repairs have been completed.



We will have Open judo class for members who are fully vaccinated and can show proof with QR Code on December 8, 13 and 15. We will also open registration on these days for our next semester starting in January.


Here will be the following;

Wednesday, December 8 = Judo practice & Open Registration 7pm-8:30pm

Monday, December 13 = Judo practice & Open Registration 7pm-8:30pm

Wednesday, December 15 = Judo practice & Open Registration 7pm-8:30pm



Monday, January 10 = First Judo Classes & Registration – Junior (6pm-7:30pm) & Senior (7:45pm-9:15pm).

Saturday, January 15 = Competitive Technical Class (11am – 12:30pm)

Every Monday, Wednesday and Saturday moving forward.

Thank you for your continued support of the Airdrie Judo Club.