Accademia Strength & Conditioning
Coach
Francesco Bruyere
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Build Foundational Strength
Develop robust, sport-transferable strength through fundamental lifts and structured progressions.
Improve Pulling & Grip Capacity
Enhance vertical and horizontal pulling strength with targeted grip and isometric work essential for judo.
Reduce Asymmetries & Injury Risk
Unilateral training improves structural balance, joint stability, and resilience under repetitive combat loads.
Support Performance on the Tatami
Strength, control, and force transmission developed to complement technical execution and match demands.
Integrate with Judo Training
Workload and intensity designed to enhance physical qualities without interfering with skill practice or recovery.
Features
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A1
Plank to Push-Up
3 x 0:10
A2
Hollow Roll to V-Up
3 x 0:10
A3
Paloff Press with Rotation
3 x 10
B
Hang Squat Clean
3 x 3 @ 80 %
C
Deadlift
5, 5, MAX @ 65, 75, 85 %
D
Weighted Strict Pullup
5, 5, MAX @ 65, 75, 85 %
E1
DB Military Press
3 x 10
E2
Bulgarian Split Squat
3 x 8
E3
Barbell Roll Outs
3 x 12
Tuesday
Week 1 Day 3
A1
Plank
3 x 0:30
A2
Side Plank
3 x 0:30
A3
Hollow Hold
3 x 0:30
B
Power Clean
3 x 3 @ 80 %
C
Back Squat
5, 5, MAX @ 65, 75, 85 %
D
Bench Press
5, 5, MAX @ 65, 75, 85 %
E1
Bent Over DB Row
3 x 10
E2
DB Single Leg Deadlift
3 x 8
E3
Landmine Bar Twist
3 x 12
Thursday
Week 1 Day 5
A
Back Squat
3 x 0:20
B
Isometric Lunge Hold
