1d (edited) • 🏋️ Today's Training
BJJ Strength Program — 1 of 3
Session Duration: ~70–80 minutes
Focus: Positional strength, joint integrity, and force production that carries to the mats.
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🔹 Prep Phase (10–12 min)
Standing Mobility – 5 min
Dynamic hips, ankles, T-spine
Ground Mobility – 3–4 min
Shoulder flow, hip IR, spinal segmentation
Activation – 3 min
Glute bridge holds, scap control, trunk bracing
RPE: 4–5
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🔹 Primary Strength (25–30 min)
1️⃣ Floor Press
6 × 3
Load: ~80–85% 1RM
RPE: 8
Rest: 2 min
2️⃣ Front Squat
5 × 8
Load: ~70–75% 1RM
RPE: 7–8
Rest: 2 min
3️⃣ Terminal Knee Extensions (TKE)
4 × 10
Load: Moderate band
RPE: 6
Rest: 60 sec
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🔹 Secondary Strength & Stability (15–20 min)
4️⃣ 2-Arm Landmine Push Press
3 × 8
Load: Moderate
RPE: 7
Rest: 90 sec
5️⃣ Low Plank + Band Row
3 × 8/side
Load: Moderate band
RPE: 6–7
Rest: 60 sec
6️⃣ Pull-Ups
3 × Max (1 rep in reserve)
Load: BW or light assist
RPE: 8
Rest: 90 sec
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🔹 Grappler Accessories (10–12 min)
7️⃣ Plate Pinch Grip Hold
3 × 30 sec
RPE: 7
Rest: 60 sec
8️⃣ Neck Iso Extension Holds
3 × 30 sec
RPE: 6
Rest: 60 sec
9️⃣ Band Pull-Apart
3 × 20
RPE: 6
Rest: 45 sec
🔟 Barbell Glute Bridge
3 × 10
Load: ~65–70%
RPE: 7
Rest: 90 sec
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🔹 Down-Regulation (3–5 min)
Parasympathetic breathing
4s inhale / 1–2s hold / 4s exhale / 1–2s pause
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Total Time: ~70–75minutes
Strength that supports your Jiu-Jitsu.
Program 1 of 3.
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BJJ Strength Program — 1 of 3
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