BJJ - Strength and Conditioning v2

3-Day BJJ Strength & Conditioning Program

This program is designed specifically for Brazilian Jiu-Jitsu practitioners training 2-3x per week on the mats. The goal is to build a resilient, powerful body that enhances your grappling performance while minimizing injury risk and supporting long-term training sustainability.


Program Focus:
- Posterior Chain Dominance: Develop explosive hip power for 
takedowns, sweeps, and bridging movements that are decisive in BJJ
- Grip & Isometric Strength: Build crushing grip endurance to control opponents and maintain positions longer without forearm fatigue
- Core Stability: Strengthen your foundation for better base, guard retention, and transition control
- Functional Conditioning: Develop both anaerobic power (for scrambles) and aerobic capacity (for long rolls and tournaments)
- Injury Prevention: Fortify joints, connective tissue, and movement patterns to keep you training consistently for years


Structure:
The program is split into 3 distinct training days that complement your BJJ schedule:

Day 1 (Sunday): Full-body strength: heavy compound lifts
Day 2 (Thursday): Upper body pulling + conditioning: scheduled after NoGi recovery
Day 3 (Saturday): Lower body power + core: explosive movements


Each session includes:

Warm-up (5-7 mins): Mobility and activation
Main Work (40-50 mins): Strength and power development
Finisher (8-10 mins): Conditioning circuits or aerobic work


Training Philosophy:

Strength training supports BJJ, not the other way around: mat time always takes priority
Quality over quantity: 3 focused sessions beat 5 mediocre ones
Progressive overload: gradual strength increases translate to better grappling performance
Recovery is training: adequate rest ensures consistent progress without burnout


Additional Guidelines:
Nutrition:
Protein Intake: 1.6-2g per kg bodyweight (140-175g for optimal recovery).
Balanced Diet: Complex carbs for energy, healthy fats for hormone production, fruits/vegetables for micronutrients.
Hydration: 3-4L water daily, more on training days.
Timing: Eat within 2 hours post-workout for optimal recovery.

Rest & Recovery:
Sleep: 7-9 hours per night (prioritize this above all else).
Active Recovery: Light walking, swimming, or sauna on rest days.
Listen to Your Body: Persistent pain = deload or rest. Ego gets you injured.
Sauna Protocol: 15-20 mins post-workout at 80-90°C enhances recovery and cardiovascular conditioning.

Supplementary Activities:
Flexibility Training: Incorporate yoga 1-2x per week for mobility and injury prevention.
Mindfulness: Meditation aids recovery, reduces cortisol, improves focus during rolls.

Breathing: 
Follow Rickson Gracie's breathing protocol: https://www.youtube.com/watch?v=nrZYUWclgi8

Practice daily for 5-10 minutes
Improves gas tank, reduces anxiety during competition, enhances recovery

Long-term Success:
This program is designed for sustainability. You're not training to peak for one competition: you're building a body t

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Week 1

Week 2

Week 3

Week 4

Trap Bar Deadlift

Bench Press (Barbell)

Pull-Up (Bodyweight)

Zercher Squat (Barbell)

T-Bar Row

Face Pull

Bulgarian Split Squat (Dumbbell)

Thursday

Lat Pulldown

Seated Row (Cable)

Overhead Press (Barbell)

Reverse Bicep Curl (EZ Bar)

French Press

Hip Adductor (Machine)

Saturday

Romanian Deadlift (Barbell)

Decline Crunch (Weighted)

Hip Thrust (Barbell)

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