Eric shared with me his home workout routine while we all are under lockdown orders. It’s mostly body weight but involves some rubber bands as well. Feel free to modify it to suit your needs.

Everything done for explosiveness
Monday:
Conditioning Block
– Tabata Decline Push-Ups – 5x
– Standing Band Crunch (figure out weight)
– Neck Harness – 5 x 25+
Judo Block
– Judo Class: 5pm
– Bands – Strength Workout
– Watch Videos
Wednesday:
Conditioning Block
– Tabata Burpees (no pushups) – 5x
– Band Chest Flyes (85 lbs – 5 x 25, last set AMRAP)
– Ab Wheel: 5 x F (ON YOUR FEET WITH AS BIG A Range Of Motion AS POSSIBLE)
– Neck Harness – 5 x 25+
Judo Block
– Judo Class: 5pm
– Bands – Speed Workout
– Watch Videos
Friday:
Conditioning Block
– Tabata Jump Squats- 5x
– Band Curl: – Banded Curls (5 x 21+) (55 lbs resistance, last set AMRAP)
– Face Pulls: (5 x 25) (25 lbs, last set AMRAP) – Deload
– Ab Wheel: 5 x F (ON YOUR FEET WITH AS BIG A Range Of Motion AS POSSIBLE)
– Neck Harness – 5 x 25+
Judo Block
– Bands – Technique Workout
– Watch Videos
– At-Home Workout (Stevens)
Do at least 2x active recovery
– Active Recovery Day(s)
  1. Muay Thai Stretches
  2. Yoga Stretches
  3. Foam Roller
  4. Ball
  5. Meditation
  6. At-Home Workout (Stevens)
Bands Workout
  1. Start off really slow and precise with all movements – practice makes permanent
Circuit x 5
(Switch Directions Each Time)
Strength Workout
– S. Jonah Trunk Rotations (20 each side)
– S. Jonah Bent-Over (From the Video) (20)
– Rows (all different kinds, just mix em up each time) (20)
– S. Jonah “Open the Chest’ Row Kuzushi (5x 20)
– Face Pulls (5 x 25)
– Hip Throw Entry (Square -Kuzushi – Backstep – BEND YOUR KNEES) (20 each side)
Technique Workout
– Seoinage Sequence NAB (five-step; 20 each side)
– O-Uchi-Gari NAB (Circle Step – Step Up with back foot, ‘rainbow arms’ sleeve and lapel grip – sweep circular with attack foot)
  1. heavier bands, opposite direction, bands under underarms
  2. Sweeping w one foot to attack other foot, and pulling down
  3. (20 each side)
– Ko-Uchi-Gari NAB (Circle Step – Step Up with back foot, ‘same-side steering wheel arms’, sleeve and lapel grip – sweep circular with attack foot)
  1. heavier bands, opposite direction, bands under underarms
  2. Sweeping w one foot to attack other foot, and pulling down
  3. (20 each side)
– O-Soto-Gari NAB (Step Up with back foot, ‘push lapel hand hard, pull hard down on sleeve hand, – reap hard with lapel-hand side foot)
  1. heavier bands, opposite direction, bands under underarms
  2. Sweeping w one foot to attack other foot, and pulling down
  3. (20 each side)
– Make Combos – chain together setups and techniques – even use the grip fighting stuff
  1. Ko-Uchi-Gari (Back Step – sweep – pull bands across body)
  2. O-Uchi-Gari (Circle Step – Step Up with back foot, ‘rainbow arms’ sweep circular with attack foot)
  3. Tai-Otoshi (Jacket Slams) – not quite so good for bands…
  4. Seoinage -> O-Uchi-Gari
Speed Workout
– Foot Sweeps (20 each side)
– Skip Foot Sweeps (20 each side)
– S. Jonah Seoinage (From the Video) (20)
– Hip Throw Entry (Square -Kuzushi – Backstep – BEND YOUR KNEES) (20 each side)
– Taiotoshi (Stagger Stance-Kuzushi – Backstep – THROW – BEND YOUR KNEES) (20 each side)
– Uchi-Mata NAB (Square -Kuzushi – Backstep – Step other leg out and bend heel up – THROW – ‘punch the floor’) (20 each side)
– “Fabios” – Speed Uchikomi (no leaning) (for speed; 30 seconds each side)