BJJ S&C

Black Mountain PT

Jiu Jitsu
Coach
Rob Allardice

This program is guaranteed to get you stronger, faster, more powerful and conditioned. How do I know? Because I have tested it and I have had multiple BJJ athletes do it with great results. Whether you are a BJJ newcomer or a veteran of the mats, this program will get you feeling like you are finally reaching your full potential. It balances out the need for you BJJ training too. These sessions can be done before or after BJJ training or on your off days. All you need is a few Kettle Bells or Dumbbells to get started!

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Strength for BJJ positions
Keep getting your guard passed? Can't seem to use your hips to generate power? Getting flattened out in side control? Build strength in positions similar to BJJ positions so that you can win the position and get the submission.
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Don't worry about the clock
Do you ever look up at the clock gasping for air after rolling for what feels like 6 minutes only to find out it has been 2? Conditioning is a big part of BJJ and being conditioned enough to control your breathing and heart rate will allow you to maintain calm and smack on those submissions like in a EBI Overtime Round.
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Stiff, Sore and beat up?
With daily stretching sessions programmed, your joints and muscles will be thanking you for taking the time to look after them. Sure you can get after it on the mats daily but take a little time to look after the body that allows you to do that. BJJ is tough, there is no doubt about it, so make sure you are prepared from all angles with BJJ focused stretches! Feel good - Roll good!
Features
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Programming 7 days per week
Daily strength, conditioning, and stretch training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettle Bells // Dumbbells
Recommended
Bench or Plyometric Box
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Dynamic Warm Up

1 x 1

B

KB Lunge

3 x 20

C1

KB Floor Press

3 x 15

C2

Gorilla Row

3 x 20

C3

KB RDL

3 x 15

D

BJJ Stretches

1 x 1

Monday
BJJ Stretch Day

A

BJJ Stretches

1 x 2

Monday
Week 1 Day 2

Circuit

A

Set a timer for 8 minutes and complete the following movements for the entire 8 mins with minimum rest. Don't work frantically here - just move with purpose. 1. Sit outs x 5 2. Air Squat x 5 3. Body Weight Get ups x 6 (3 per side) 4. Bear Crawls x 20 Steps total

Tuesday
Week 1 Day 3

A

Dynamic Warm Up

1 x 1

B

KB suitcase Deadlift

3 x 10

C1

KB Chainsaw Row

3 x 10

C2

KB suitcase farmers carry

3 x 20

C3

Dead Bug

3 x 20

D

Daily Stretches

1 x 1

Wednesday
BJJ Stretch Day

A

BJJ Stretches

Thursday
Week 1 Day 5

A1

Wall Angels

3 x 10

A2

90/90 Rotations

3 x 10

A3

Cat Cow

3 x 10

A4

Couch Stretch (Hip Flexors)

4 x 0:30

A5

Chest Stretches

4 x 0:30

Friday
BJJ Stretch Day

A

Daily Stretches

1 x 2

Friday
Week 1 Day 6

Circuit

A

Set a timer for 8 minutes and complete the following movements for the entire 8 mins with minimum rest. Don't work frantically here - just move with purpose. 1. Cobra Lunges x 10 2. RFE Split Jumps x 5 per side (use a soft box or bench) 3. Hollow Flutter Kicks x 20 4. Feet Elevated Plank x 20 sec count (use the same soft box or bench)

Saturday
BJJ Stretch Day

A

Stretching Full Body

1 x 2

Circuit

B

20-60 mins Any low impact cardio is great to do for recovery and to improve our Aerobic system. Walking, Hiking, Bike riding, surfing, swimming - just make sure it is easy and low intensity. A good way to know is that if you can only breathe in and out through your nose then you are going at the right intensity for Zone 2. Zone 2 Low impact

Coach
coach-avatar Rob Allardice

With 9 years experience Rob thrives on coaching people to be the best they can be. He coaches a variety of athletes in their chosen sports and works with people from all walks of life to achieve their goals. He has qualifications in personal training, Olympic weightlifting and CrossFit. He loves training in the gym and outdoors. He has competed in BJJ, Olympic weightlifting and fought in Muay Thai

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Get BJJ S&C now

Why wait to feel strong, powerful and healthy! Get BJJ S&C now to improve on all these and feel great on the mats!

Get BJJ S&C
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FAQs
Is this program only for people who do BJJ?
No. If you want to be explosive, have a great level of conditioning and gain practical strength then this program is also for you.
Will this program interfere with my BJJ training?
The strength and conditioning training is meant to complement your BJJ training. They will not interfere with your BJJ training. It is important to focus on recovery to maximize results of all your training.
How long will I have access to the program?
1 Year from date of purchase
What if I miss a day?
Try to complete your Strength and Conditioning sessions on your harder martial arts training days. That way your easier/less intense days in the gym can be focused on recovery. If you miss a day then arrange it so that you are able to have at least a day between strength and conditioning sessions.
How much communication will I get with the coach.
This program allows you to just get on with your training. There are video demonstrations for all exercises and follow along videos too for warm ups and stretching. The coach's instructions are clear as to what each workout entails. This program does not offer coach support.
What should I expect on an average training day?
Warm up - Strength/Power - Conditioning - Core - Stretching
The Proof
verified-athlete-avatar Peter Bellas

BJJ Athlete

Verified Athlete

""Rob's approach is smart, measured and results oriented. My strength has increased, my BJJ has improved and my confidence is at an all time high to meet life's challenges""