Beginner BJJ strength and conditioning

This programme is aimed to strengthen and condition you for BJJ (Brazilian Jujutsu) whilst also maintaining a good degree of strength. The regime is a framework and you should adjust as nessercary. The workouts are designed to take roughly 1-1.5 hrs. They are high intensity and high strength. You should be working closely to failure and resting the minimal amount of time between sets. I aim for 1 to 2 minutes rest between sets. The mobility and core day is designed to balance out the week. I follow workout by Coach Vigue on YouTube, who does great yoga content focused on functional benefits. 

You should apply progressive overload to the workouts. Every 2 week cycle, aim to increase the weight in the core exercises (overhead press, bench press, squat, deadlift) by 2.5kg. Be sensible, dont injure yourself. Isolation exercises (e.g. leg extension) will increase more slowly.

default

Week 1

Week 2

Really push yourself. All these exercises should be pushing you to failure. 

Overhead Press (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Pec Deck (Machine)

Tricep Extension (Cable)

Shoulders day

Good Morning

Deadlift (Barbell)

Leg Extension

Hamstring Curl

Goblet Squat

Abs Crunch (Weighted)

Hip Abductor (Machine)

Hip Adductor (Machine)

Deadlifts

All weighted work done with light weight. Stretching and yoga to start and end.

Yoga

Plank

Step-Up (Weighted)

Mobility and core

Bench Press (Barbell)

Chest Press (Machine)

Chest Crush Press

Chest day

Squat (Barbell)

Box Squat (Barbell)

Sissy Squat (Weighted)

Leg Press (45 Degrees)

Back Extension (Weighted)

Squats

0 reviews for Beginner BJJ strength and conditioning