Designed specifically for Brazilian Jiu-Jitsu athletes to develop functional strength and explosive power for the mats.
Quick Tips: Click any exercise to see video tutorial. Use tabs to switch programs. Click to print.
Trap Bar Deadlift (4x5 @ 80-85%)
Watch tutorialBox Jumps (4x5, max height)
Watch tutorialBulgarian Split Squat (3x6/leg, weighted if needed)
Watch tutorialSingle-Arm Kettlebell Swing (3x10/side, 24kg)
Watch tutorialGrip/Core Circuit:
Plate Pinch (10kg, 30 sec)
Watch tutorialDead Bugs (12/side, slow control)
Watch tutorialFarmer's Carry (24kg KBs, 30 sec)
Watch tutorialWeighted Pull-Ups (4x4, add vest)
Watch tutorialPush Press (4x5 @ 70-75%)
Watch tutorialTowel Grip Rows (3x8/arm, 20kg DB)
Watch tutorialRotational Med Ball Slams (3x10/side, 6-8kg)
Watch tutorialPallof Press (3x10/side, anti-rotation)
Watch tutorialHang Power Cleans (4x3 @ 70%)
Watch tutorialJump Squats (4x6, max height)
Watch tutorialExplosive Towel Pull-Ups (3x4, fast concentric)
Watch tutorialBand Back Drag (heavy resistance band - Sled Alternative!)
Watch tutorialTowel Hangs (3x30 sec, grip endurance)
Watch tutorialBJJ-Specific Mobility Routine (Post-workout)
Watch tutorialSauna Session for Recovery (Post-workout)