26d • Weekly Workouts
JIU-JITSU S&C SESSION
Objective: Build max-strength, rotational power, and grappling-specific endurance without draining your ability to train on the mats.
🔥 WARM-UP (8 MIN)
Movement Prep (4 min)
Cat–Cow × 10
Hip Airplanes × 5/side
Shoulder CARs × 5/side
Activation (4 min)
Banded Face Pulls × 15
Glute Bridge March × 30 sec
Dead Hang w/ Scap Pull-Downs × 30 sec
⚔️ PRIMARY STRENGTH (20 MIN)
1. Trap Bar Deadlift — 5×3 @ ~80%
Builds posterior-chain force for takedowns, scrambles, and base.
2. Weighted Pull-Ups — 4×4–6
Improves vertical pulling strength and dominant grip control.
3. Split-Stance DB RDL — 3×6/side
Enhances balance and hip hinge strength—mirrors single-leg control positions.
💥 GRAPPLER POWER BLOCK (10 MIN)
Perform for 3 rounds:
Med Ball Rotational Throw × 5/side
Explosive Push-Ups × 6
Band-Resisted Hip Turn (Sprawl Spin) × 8/side
Purpose: Build rotational torque, explosive transitions, and fight-ending power.
🔥 CONDITIONING (10–12 MIN)
Option A: AirBike Intervals
:20 hard
:40 controlled
× 8–10 rounds
Option B: Grappler Conditioning Circuit (3 rounds)
KB Swings × 15
Burpee to Sprawl × 10
Battle Rope Waves × 20 sec
Sled Push × 20m
No rest between exercises.
✊ GRIP FINISHER (5 MIN)
Gi Pull-Downs (towel) × 20
Heavy Farmer Carry × 45 sec
Finger Extensor Bands × 20
🧘 COOL DOWN (5 MIN)
PNF Hamstring Stretch
Thoracic Openers
4–6 Breathing Reset × 10 cycles
📌 WHY THIS WORKS
A. Deadlifts & RDLs build the base you need for guard retention and takedown defense.
B. Pull-ups directly transfer to grip fighting and back control.
C. Rotational throws mimic passing torque and scramble mechanics.
D. Repeat-effort conditioning mirrors the anaerobic–aerobic profile of live rolling.
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JIU-JITSU S&C SESSION
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