29 April 2020

WORKOUT OF THE WEEK 3: VITALY MAKAROV

WORKOUT OF THE WEEK 3: 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. 

1:38 – Warm Up: 10-15 Minutes

3:27 – Option A 1st Round: 4-5 Sets
Exercise: 12-15 reps for each arm (One Arm Dumbbell Rows)

2 minute rest between rounds

5:45 – Option B 1st Round: 4-5 Sets
Exercise 1: (heavy weight): 3 reps
Exercise 2: (light weight): 7-8 reps (fast)

1:30 – 2 min rest

7:06 – 2nd Round: 6 Sets
Exercise:10/12/15 reps depending on weight (Dumbbell Row)

1:30 minute rest

8:25 – 3th Round: 4 Sets
Exercise 1: 10 reps (Dumbbells Bent over Row)
Exercise 2: 10 reps (Dumbbells Bent over Row)

2 minutes rest

9:45 – 4th Round: 4 Sets 
Exercise: 10-15 reps (Upright rows)

2 minutes rest

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