Workout Routine

Free

Tactical Barbell Fighter / JUDO

by SDCoffey

Download free Hardy app

Tactical Barbell Fighter Protocol

  • Do every Workout twice a week. (2x Week 1, 2x Week 2, etc...)
  • The "Overhead Press" is a push press for both upper body strength and explosiveness
  • The "Bent Over Row" is a hammer row machine, just cause I see a lot of wrestlers and Judoka use it. You can do explosive rows on either side or do them both at the same time.
  • Every 6 weeks 1RM is increased by 2.5kg (you might consider changing this to 5kg for leg exercises)

This Program is my rendition of Tactical Barbell Fighter, I typically do it with 15 minutes of (cardio) rowing followed by weight training, and then another 15 minutes of rowing after that. I do this after 2 Hours of Judo every Monday and Thursday.

Thank you to my sources:

K. Black's book "Tactical Barbell, Third Edition"

Peak Strength's YouTube Video "Full Body Strength Workout For Judo"

And

Berimbolo's "Tactical Barbell Fighter for BJJ" on this very app, which I copied to edit for my own use.

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Week 1

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

front squat

5×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

overhead press

5×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

bent over row

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

3×5

Week 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

front squat

4×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

overhead press

4×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

bent over row

4×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
180 sec
2
80% TM
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

2×5

Week 3

front squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
3
180 sec
2
90% TM
120 lbs
3
180 sec
3
90% TM
120 lbs
3
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

front squat

3×3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
180 sec
2
90% TM
120 lbs
5
180 sec
3
90% TM
120 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

3×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
120 sec
2
90% TM
120 lbs
5
120 sec
3
90% TM
120 lbs
5
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bent over row

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

1×5

Week 4

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

front squat

5×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

overhead press

5×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec
4
75% TM
100 lbs
5
180 sec
5
75% TM
100 lbs
5
180 sec

bent over row

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
180 sec
2
75% TM
100 lbs
5
180 sec
3
75% TM
100 lbs
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

3×5

Week 5

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

front squat

4×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

overhead press

4×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec
3
80% TM
110 lbs
5
180 sec
4
80% TM
110 lbs
5
180 sec

bent over row

4×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
5
180 sec
2
80% TM
110 lbs
5
180 sec

deadlift

2×5

Week 6

front squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
180 sec
2
90% TM
120 lbs
5
180 sec
3
90% TM
120 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

front squat

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
180 sec
2
90% TM
120 lbs
5
180 sec
3
90% TM
120 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

3×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
180 sec
2
90% TM
120 lbs
5
180 sec
3
90% TM
120 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bent over row

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

deadlift

1×5