This 7 week, 6 day/week training plan is sport-specifically designed to improve the specific fitness demands of Brazilian Jiu Jitsu:
- Total Body Relative Strength: For the BJJ athlete, a strength advantage is a huge benefit. It won’t make up for a large gap in technique and skill, but it will narrow it. This training plan deploys classic total body barbell exercises with significant level changes, as well as upper body pushing and pulling strength exercises. Loading is heavy, and volume (total reps) is low. The aim is to significantly increase the athlete’s “relative strength” – or strength per bodyweight – not significantly add muscle mass and weight.
- Grip Strength and Strength Endurance: Studies of BJJ athletes in competition showed a 20% loss of grip strength following a single match. The grip demand is a huge part of the sport, and stronger grip over the duration of a match will enable the athlete to put themselves in better positions for points. You will use your Gi top as a tool for developing grip strength and strength endurance and train your grip 4x/week.
- Work Capacity based on Level Change: BJJ can transition from standing to the knees to on the ground in a single match or sparring session. The work capacity development in this training focuses on movements which replicate a fast paced match by constantly changing levels at bodyweight or under load. The time duration will vary in length from a full match (5-7 minutes) to repeated short, intense bursts.
- Chassis Integrity: The chassis strength demand is huge in BJJ, from a variety of positions. You will train mid-section rotation, anti-rotation, and extension movements from the back, standing, and hanging. The goal is to increase your mid-section strength and strength endurance in a functional manner which transfers to the mat.
- Basic Aerobic Conditioning: BJJ matches are marked by a low to moderate aerobic/cardio efforts broken by intense, high efforts as competitors fight for advantage. This plan deploys long, unloaded, weekend runs at an easy pace to build aerobic base.
Here is the Weekly Schedule:
Monday: Strength, Grip Strength, Shuttle Sprints
Tuesday: Work Capacity with Squat Thrusts and Sand Bag Get Ups, Grip Strength, Chassis Integrity
Thursday: Work Capacity with Squat Thrusts and Sand Bag Get Ups, Grip Strength, Chassis Integrity
Friday: Strength, Grip Strength
Saturday: Aerobic Endurance… 5-7 Mile easy run
This plan can be conducted in the same day as BJJ practice, or between practice. Listen your body and if training twice a day is too much, use this plan on days you do not have practice… just follow the session order of the plan.
Weekly Training Example Which Alternates BJJ and Gym Training Sessions:
Mon: BJJ Practice
Tuesday: Training Plan Session #1
Wednesday: Training Plan Session #2
Thursday: BJJ Practice
Friday: Training Plan Session #3
Saturday: BJJ Open Mat Roll
Sunday: Total Rest
Weekly Training Example Which Deploys BJJ and Gym Training Sessions:
Mon: AM: Training Plan Session #1; PM: BJJ Practics
Tuesday: Training Plan Session #2
Wednesday: Training Plan Session #3
Thursday: AM: Training Plan Session #4, PM: BJJ Practice
Friday: Training Plan Session #5
Saturday: AM: BJJ Open Mat Roll; PM: Training Plan Session #6
Sunday: Total Rest
Who is this plan appropriate for?
BJJ competitors or recreational practitioners. This plan is sport-specifically designed to develop an athlete’s strength and conditioning for the sport of Brazilian Jui Jitsu.
How Long should the sessions take?
60 minutes. The Easy Saturday Runs may extend to 90 minutes.
What does “1RM” Stand For?
1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
– 4/8x Chin Ups = Women do 4x, Men do 8x
– 15/25# = Women us 15#, Men us 25#.
What does “Grind” mean?
Work briskly and steadily through the circuit, not frantically.
What Equipment is Required?
Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, sandbags. Your Gi top will be used on M, T, Th, and F.
No Gi top? Use a old towel instead.
Can I do this training plan in conjunction with BJJ training?
Yes – either alternate training days, or complete 2-a-days – depending upon your fitness level. In general, don’t let the gym-based fitness training in this plan negatively impact the sport-specific technical practice you receive at during BJJ training because of fatigue.
What if I miss a training day?
Do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
On our “Exercises” page HERE
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
What about nutrition?
See our Nutritional Guidelines HERE.