Program Description
This workout is designed to build raw strength, explosive power, and grip endurance—key attributes for dominating on the mats. 💪🔥 By focusing on compound movements like squats, deadlifts, rows, and pull-ups, this program enhances: ✅ Takedown power & base stability 🦵 ✅ Grip & pulling strength for submissions 🤼♂️ ✅ Core endurance for guard retention & sweeps 🔄 ✅ Upper body strength for control & pressure 💪 ⚪Calories & Macros Calculation⚪ Maintenance Calories: Your ideal daily calories = Weight (kg) × 31-33 kcal 🏋️♂️ ✅Fat Loss: Maintenance - 500 kcal 🔥 ✅Muscle Gain: Maintenance + 250-500 kcal 💪 ⚪Protein: 1.6-2.2g per kg of body weight 🍗 ⚪Fats: 20-30% of total daily calories 🥑 ⚪Carbs: Remaining calories after calculating protein & fats 🍚 ⚪Meal Timing Pre-Workout: Protein + Carbs (for energy and muscle preservation) 🏃♂️ ⚪Post-Workout: Fast Carbs + Protein (to quickly replenish glycogen and aid muscle recovery) 🥤 ⚪Before Bed: Protein & Healthy Fats (supports muscle repair during sleep) 🌙 ⚪Supplements ✅Creatine: 3-5g daily (for strength and performance boost) ⚡ ✅Whey Protein: Use if needed (for a quick protein source post-workout) 🥛 ✅Omega-3: 1-2g EPA/DHA (for joint, heart, and brain health) 🧠 ✅Electrolytes: For proper hydration, especially if you're sweating a lot 💧 Simple Rules for Success ✅Eat Whole Foods: Focus on nutrient-dense, minimally processed options 🥗 ✅Stay Hydrated: Water is your best friend 💦 ✅Adjust Calories Based on Progress: Track your results and tweak as needed 📊
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics
- EquipmentGarage Gym
- Program Length1 week
- Time Per Workout60 minutes
- CreatedMar 02, 2025 03:59
- Last EditedJun 18, 2025 11:04
Summary
Unleash your inner warrior with the BJJ Strength Circuit! This one-week program focuses on building explosive strength and endurance through a series of targeted exercises, including Goblet Squats, Deadlifts, and Weighted Pull-Ups. Designed for one intense session per week, you'll engage multiple muscle groups to enhance your grappling performance and overall athleticism. Perfect for those with a garage gym setup, this circuit will challenge your limits and elevate your training to new heights. Get ready to roll!
