1d • 🏋️ Today's Training
BJJ Strength Program — 3 of 3
Anterior Load + Posterior Chain + Neck & Grip Integrity
Session Duration: ~75–80 minutes
Focus: Positional strength from the floor, hip dominance, and grappler-specific resilience.
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🔹 Prep Phase (10–12 min)
Standing Mobility – 4–5 min
Hips, adductors, ankles, T-spine
Ground Mobility – 3–4 min
Scap control, thoracic rotation
Activation – 3 min
Glute bridge holds, banded lateral work, trunk brace
RPE: 4–5
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🔹 Primary Strength (20–25 min)
1️⃣ Zercher Squat from Pins
6 × 3
Load: ~80–85% 1RM
RPE: 8
Rest: 2–3 min
Dead-stop reps. Build force from the bottom.
Direct carryover to clinch and guard passing posture.
2️⃣ Trap Bar Deadlift
5 × 8
Load: ~70–75% 1RM
RPE: 7–8
Rest: 2 min
Posterior chain volume without excessive spinal fatigue.
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🔹 Secondary Strength & Stability (18–22 min)
3️⃣ Banded Clamshell
3 × 15/side
Load: Moderate band
RPE: 6
Rest: 60 sec
Glute med integrity. Knee tracking. Base control.
4️⃣ Half-Kneeling 1-Arm Landmine Shoulder Press
3 × 8/side
Load: Moderate
RPE: 7
Rest: 90 sec
Trunk stacked. No lumbar extension.
5️⃣ Short Lever Copenhagen Hold
3 × 15 sec/side
RPE: 7
Rest: 60 sec
Adductor durability for guard retention and passing pressure.
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🔹 Grappler Durability Block (15–20 min)
6️⃣ Pull-Up Isometrics
3 × Max hold at top or mid-range
RPE: 8
Rest: 90 sec
Scap depression strength for grips and collar ties.
7️⃣ Wrist Roller
3 × 30 sec
Load: Moderate
RPE: 7
Rest: 60 sec
Forearm endurance under tension.
8️⃣ Underhand Band Pull-Apart
3 × 20
RPE: 6
Rest: 60 sec
Posterior shoulder balance.
9️⃣ Team Neck (Manual or Band Resistance)
3 × 10–12 controlled reps each direction
RPE: 6–7
Rest: 60 sec
Neck integrity for scrambles and front headlock exchanges.
🔟 Stability Ball Hamstring Curl
3 × 10
RPE: 7
Rest: 75 sec
Eccentric control for hamstring resilience.
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🔹 Down-Regulation (3–5 min)
Heels elevated breathing
4s inhale / 1–2s hold / 4s exhale / 1–2s pause
Restore parasympathetic tone before leaving.
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Total Time: ~75–80 minutes
Program 3 of 3.
Built for grapplers who want strength that shows up on the mat. .
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BJJ Strength Program — 3 of 3
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