BJJ - Strength and Conditioning v3

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.

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Week 1

Week 2

Week 3

Week 4

Mobility & Warm Up

Front Squats

Overhead Press (Barbell)

Pull Ups

Bench Press (Barbell)

Hip Thrust

Abdominal Rotation

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

French Press

Hip Adductor (Machine)

Grip Training

Face Pull

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