Unlock your potential with this dynamic 12-week program designed specifically for BJJ athletes. Train four days a week with a mix of bodyweight and dumbbell exercises that enhance strength, agility, and endurance. Each session focuses on functional movements like pull-ups, burpees, and pistol squats to build the power and stability needed on the mat. Get ready to elevate your performance and dominate your next match!

combines bodyweight and stability from calisthenics with functional powerlifting. 
meant to optimise athletisism in BJJ 


BJJ athletes 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bear Crawls 

Burpee

Lunge (Bodyweight)

100m Sprint

Pull-Up (Bodyweight)

Push Up

Dips

Pullover (Dumbbell)

Abs Crunch (Weighted)

Farmer's Walk (Weighted)

Single Arm Row (Dumbbell)

Handstand Shoulder Press

Pistol Squats 

Neck Extension

Neck Curls

One Leg Deadlifts 

Dead Hang

Hip Flexor

Single Leg Hip Thrust

Back Extension

Side Plank

Plate Rotation

Hanging Leg Raise

Dumbell Swings

Turkish Get Up

Bench Press (Barbell)

Deadlift (Barbell)

Hack Squat

Overhead Press (Barbell)

Standing Calf Raise

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