BJJ - Strength and Conditioning v3

Program Description

This program is designed for Brazilian Jiu-Jitsu practitioners training 2-3x per week on the mats. The goal is to build a resilient, powerful body that enhances grappling performance while minimizing injury risk and supporting long-term training sustainability. Program Focus: Posterior Chain Dominance: Explosive hip power for takedowns, sweeps, and bridging Grip & Isometric Strength: Crushing grip endurance for control and position maintenance Core Stability: Better base, guard retention, and transition control Functional Conditioning: Anaerobic power (scrambles) + aerobic capacity (long rolls, tournaments) Injury Prevention: Fortify joints and connective tissue for consistent training Structure: Day 1 — Strength: Full-body compound lifts at ~70% 1RM, 3×6-10 reps + 25 min Zone 2 cardio Day 2 — Explosive Power + Regeneration: Explosive rounds (2-4 rds, 3-5 min rest) + 25 min Zone 1 cardio Day 3 — Accessories: Focus exercises for weak points, 3×6-15 reps Each session: Mobility & Warm-up (15 min) → Main Work (45-50 min) → Finisher (10 min) → Sauna (15-30 min) Philosophy: Strength training supports BJJ, not the other way around — mat time always takes priority. Quality over quantity. Progressive overload. Recovery is training. Nutrition: Protein 1.6-2g/kg BW. Balanced diet. Hydration 3-4L/day. Eat within 2h post-workout. Recovery: Sleep 7-9h/night. Sauna 15-20 min post-workout @ 80-90°C. Active recovery on rest days. Persistent pain = deload or rest. Supplementary: Yoga 1-2x/week. Meditation for focus and recovery. Rickson Gracie breathing protocol — 5-10 min daily.

Program Overview