Criteria for the BJJ Strength & Conditioning Program.  

1- Have a basic level of fitness, and understanding of how to perform movements such as goblet squats, battle ropes, deadlift etc. If you have never trained before I'd recommend using our beginner strength program to lay the foundation prior to this program. 

2 - Trainees who want to improve strength and conditioning for BJJ.

3 - Trainees who can set aside 4days a week to work on their strength and fitness.

Yes, the best jiu jitsu players in the world are all super technical. But they are all, without excpetion, very strong human beings. Being stronger than your opponant is never a disadvanatge. 

Schedule 

This is a 12 Week Strength and Conditioning Program 

1 - Training takes place 4times each week.

2 - Their are 3 Phases to this Program. Anatomical Adaptaion, Strength, Peaking

3 - Periodisation focuses  on utalisines to russian block method of sequentially sequencing blocks together in order to achieve a desiered outcome. Each phase paves the way for the following block and they take advanatge of being squenced in order to take advantge of the supercompensation effects of the block before to maximises performance. 

Phase 1

Monday - Conditioning 

Tuesday - Flexibility/Mobility 

Wednesday - Training 

Thursday - Conditioning 

Friday - Flexibility/Mobility 

Saturday - Rest 

Sunday - Rest. 

 

Phase 2

Monday - Strength - Bilateral 

Tuesday - Flexibility/Mobility 

Wednesday - Training 

Thursday - Strength - Unilateral 

Friday - Flexibility/Mobility 

Saturday - Rest 

Sunday - Rest. 

Phase 3

Monday - Strength/Power

Tuesday - Flexibility/Mobility 

Wednesday - Training 

Thursday - Conditioning

Friday - Flexibility/Mobility 

Saturday - Rest 

Sunday - Rest. 

Exercise Selection

You will need access to barbells, dumbbells and battle ropes etc. A standard commercial gym should be more than sufficient. With a well-outfitted garage gym being more than enough.