7h • 🏋️ Today's Training
BJJ Strength Program — 2 of 3
Posterior Chain Emphasis + Upper Volume
Session Duration: ~70–80 minutes
Focus: Posterior chain force production, upper-body hypertrophy, and grappler-specific durability.
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🔹 Prep Phase (10–12 min)
Standing Mobility – 4–5 min
Hips, ankles, T-spine
Ground Mobility – 3–4 min
Shoulder flow, thoracic rotation
Activation – 3 min
Glute bridge holds, scap engagement, trunk bracing
RPE: 4–5
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🔹 Primary Strength (20–25 min)
1️⃣ Elevated Straight Bar Deadlift
6 × 3
Load: ~80–85% 1RM
RPE: 8
Rest: 2 min
2️⃣ Bench Press
5 × 8
Load: ~70–75% 1RM
RPE: 7–8
Rest: 2 min
3️⃣ Banded Face Pull
4 × 10
Load: Moderate band
RPE: 6
Rest: 60 sec
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🔹 Secondary Strength & Stability (15–20 min)
4️⃣ Goblet Hold Reverse Lunges
3 × 8/side
Load: Moderate DB/KB
RPE: 7
Rest: 90 sec
5️⃣ Pallof Rotations
3 × 8/side
Load: Moderate band/cable
RPE: 6–7
Rest: 60 sec
6️⃣ Chest-Supported DB Row
3 × 12
Load: Moderate
RPE: 7
Rest: 90 sec
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🔹 Grappler Accessories (12–15 min)
7️⃣ Banded KB Curl (Time Under Tension)
3 × 30 sec
Load: Light–moderate
RPE: 7
Rest: 60 sec
8️⃣ Neck Flexion Iso Hold
3 × 30 sec
RPE: 6
Rest: 60 sec
9️⃣ DB Prone Flys
3 × 20
Load: Light
RPE: 6
Rest: 60 sec
🔟 DB Shrugs
3 × 20
Load: Moderate
RPE: 7
Rest: 60–75 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: ~70–80 minutes
Posterior chain strength.
Upper-body density.
Grip and neck durability for the grind.
Program 2 of 3.
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BJJ Strength Program — 2 of 3
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