BJJ General Prep Period

Prepare to elevate your Brazilian Jiu-Jitsu game with this comprehensive 4-week General Prep Period program. Designed for 5 days a week, this plan focuses on building strength, endurance, and mobility through a mix of push and pull workouts, cardio sessions, and targeted mobility drills. Each workout utilizes a full gym setup, incorporating barbell and dumbbell exercises, supersets, and functional movements to enhance your overall performance on the mat. Commit to this structured regimen and watch your skills and conditioning soar!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Z-Sit Shoulder Press

Monday-Push

Cardio (Zone 2)

Cardio or Mobility-Tuesday 

Bent Over Row (Barbell)

Banded Shoulder Extensions 

Wednesday-Pull

Cardio or Mobility-Thursday  

Front Squat W/ Elevated Heels

Curtsy Lunge

Landmine Oblique Twist

Friday-Legs

2-4 RIR

INCREASE 5%

DELOAD WEEK DOWN 10%

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