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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

May 31, 2021

To all Airdrie Judo Club Members,

As you may have heard last week the provincial government released an “Open for Summer Plan” which has three stages that will ease Covid-19 restrictions. This means we are getting close to being back on the mats!  Stage 1 will go into effect starting June 1st, 2021.  Stage 2 is projected to begin in approximately 2 weeks pending the number of vaccinations and case numbers in the province. This stage permits indoor and outdoor sport to resume without restrictions. We are still waiting on some more details from Alberta Sport, Physical Activity & Recreation (SPAR) to provide guidance on this stage. More information to come.

The Airdrie Judo Club would like to open out door training starting July 6 until our fall registration in early September.   These would be 1 hour sessions open to all members and their families every Tuesday and Thursday night from 6pm – 7pm.  This will take place in the field beside the dojo.  No equipment will be needed except water and yoga mat if you do not like laying in grass.  Also, we would encourage everyone to join us every Sunday starting July 10,  for a Run/Walk/Bike/Rollerblade around Airdrie.   Starting point will be at the dojo at 10am. 

This September the Airdrie Judo Club will celebrate our 40th Anniversary. This is a great milestone, and will be celebrated throughout the entire judo community. By staying diligent, I am confident that when the club fully reopens, we will be stronger and have many more great years ahead of us.

Yours in Judo,
Paul Hachey
President, Airdrie Judo Club