22 April 2020

WORKOUT OF THE WEEK 2: VITALY MAKAROV

WORKOUT OF THE WEEK 2: VITALY MAKAROV

The European Judo Union want to help you all at home with some training plans from coaches in the across the continent! 

World Champion and Olympic silver medallist, Vitaly Makarov of Russia is continuing in our second week to provide you with some great ‘at-home’ options. 

Make sure you warm up before starting! We want to make sure that you don’t pick up an injury before getting down to the real work… 

The first exercises are weighted, if you don’t have a dumbbell, find something around the home that can act as a replacement.


This workout is for beginners and advanced athletes. 

0:40 – Warm Up: 10-15 Minutes

3:40 – 1st Round: 3-5 Sets 
Exercise 1: 10-15 reps (Seated Dumbbell Presses)
Exercise 2: 10-15 reps (Lateral Raises)

1.30 – 2 Minutes Rest 

6:05 2nd Round: 4 Sets 
Exercise: 12-15 Reps (Front Raises)

1.30 – 2 Minutes Rest 

6:50 3rd Round: 4 Sets  
Exercise: 10 Reps Forward, 10 Reps Back (Shoulder Circles)

1.30 – 2 Minutes Rest 

7:50 4th Round: 3 Sets 
Exercise: 10 Reps Each Arm (Side Lying External Rotation)

1 Minute Rest

10:12 5th Round: 3-4 Sets
Exercise: 12-15 Reps (Lateral Raises) 

If you like, show us your training sessions by sharing on social media and tagging @EuropeanJudo.