Strength & Conditioning

Hi,

I know this has been done to death, but I can't find any specific plans for what to do on what days, basically a free gym plan that helps Judo. I plan to fight competitively, too old for Olympics, but definitely national level and masters in a few years. Getting my brown belt at the next grading hopefully.

I currently do judo 3 times week with 2 Randoris and 1 technical across 2 clubs. I workout 3 times a week with a Push Pull Legs but I'm hoping for something more. I worked the 5/3/1 plan but I found it hard to workout lightly around competitions.

Any help or resources is much appreciated!