Expectations around Training and Nutrition
In order to prepare your body for elite judo competition you must train consistently, and part of that training must be focused on developing the physical attributes that underpin successful performance in elite judo athletes.
JA, in conjunction with the AIS Combat Centre, has developed a set of fitness standards that cadet athletes should work towards. In this document are a series of tests you can use to check your progress with Gold, Silver, and Bronze targets that are based on the standards achieved by elite Australian and international cadet judo athletes. There is also a weight management chart in the document that will help athletes in setting their target weight for optimum performance.
To assist athletes develop their physical attributes, JA has designed a sample introductory strength and conditioning program for athletes who don’t have access to a strength & conditioning coach. This program is a general guide only (e.g., many exercise substitutions are possible) to be used as a starting point for an individualised approach.
Minimum Fitness Targets for Australian Cadet Judo Athletes
Sample Junior Introductory Strength and Conditioning Program
Building for Performance – the IPP
The Individual Performance Plan (IPP) is a vital tool to assist athletes to understand and manage their own progress towards high performance. By identifying shared goals and targets specific to our sport and the individual judoka, coaches and their athletes can work together more effectively.
Build your athlete’s IPP with the following tools:
- Judo Individual Performance Plan Template 2025 (download)
- Athlete Assessment Matrix (download)
- Athlete Fight Number Self Assessment (download)
Athlete Nutrition: e-learning modules
Having good nutrition is an essential part of performance sport, and learning and establishing good habits to fuel and hydrate your body will serve you well for life.
This e-learning module from the AIS has been designed by sports dietitians to help developing athletes to fuel their performance. These are targeted at Pathway athletes who may not have access to sport dietitians early in their judo career.
There are six Performance Nutrition HQ Modules that can be completed in order, or independently. Each module has a “check your knowledge” session at the end to ensure you understand the topic you have just studied.
- Module 1: Nutrition Fundamentals
- Module 2: Training & Competition Nutrition
- Module 3: Hydration
- Module 4: Building Your Nutrition Plan
- Module 5: Supplements
- Module 6: Understanding Food Labels
Each module takes about 20 minutes to complete and should be finished in one go as it doesn’t save your progress. Pathway athletes are expected to undertake these modules as part of their commitment to the Development Squads.
Weight Management & Energy Availability
The AIS has developed a toolkit to help athletes, coaches, and administrators of the sport to better understand weight management in weight category sports. The information provided in the High Performance Toolkit should be used as a general guide to better understand weight management, understand the need for energy availability, and assist nutrition professionals in creating a weight management program specific to individual needs.
AIS High Performance Toolkit:
Mental Health & Wellbeing
Sport and exercise is a key contributor to positive mental health for millions of people worldwide, and Judo can help build resilience, bring self-confidence through competence, and build community connection.
The path towards becoming a high performance athlete, however, brings with it mental battles that require the same level of attention as any physical challenge or goal. Ensuring you protect and maximise your mental health must be a priority for judo athletes of all ages.
The IJF has recently outlined mental health as a key concern for some of the world’s highest achieving judoka: Mental strength and wellbeing in Elite Judo (IJF Article)
The AIS has developed its Mental Health Referral Network to connect Categorised Athletes with free, confidential specialist mental health services. Download the MHRN Fact Sheet for High Performance Athletes.
The AIS website has an excellent overview of Concussion considerations for Athletes, Coaches, and Parents. They also underline an emerging link between Concussion and Mental Illness.
Download the Concussion in Sport Guidelines – AIS
