Intro Brazilian Jiu-Jitsu Strength Plan
The Performance Ranch
Combat Sports, Wrestling, Strength & Conditioning, Jiu Jitsu, Martial ArtsThis program is designed to serve as an introduction to strength and conditioning for any Jiu-Jitsu athlete. These methods have produced results with BJJ athletes starting at white belt all the way to high level black belts. During the next 12 weeks of training, you will develop the basic strength, power, and conditioning needed to succeed on the mats. The program will also include a final competition phase intended to help athletes peak their training for tournaments or competitions.
Our 12 week program will teach you:
- Dynamic Warm Up
- Power Development
- Strength Training
- Energy System Development
- Competiton Prep
Prep
A
Combat Sports Movement Prep
1. Soft Tissue -Foam Roll 2.Mobility -90/90 Series X 10 3. Activation -Quadruped Series X 6 Each -Hip Lift Series X 10 Each -Roll Out Series X 5 4. Dynamic Movements: -Worlds Greatest Stretch X 6 -Inchworm X 6 -Single Leg RDL X 6 each leg 5. Neural Activation -Base Pogos, Fast Feet, Rotations X 5 sec X 2
B1
Med Ball Tall Kneeling Slam
3 x 6
B2
Med Ball Tall Kneeling Hip Thruster Chest Pass
3 x 6
B3
High Plank
3 x 0:30
C1
Isometric Goblet Squat Hold
3 x 8
C2
TRX Row
3 x 12
C3
Low Plank
3 x 0:30
D1
Dumbbell Split Squat ISO Hold
3 x 0:20
D2
Dumbbell Bench Chest Press
3 x 8
D3
DB Farmer's Walk
3 x 0:30
E
Alactic Conditioning - Air bike
6 x 6
F
Feet Elevated Breathing
1 x 2:00
Prep
A
Combat Sports Movement Prep
1. Soft Tissue -Foam Roll 2.Mobility -90/90 Series X 10 3. Activation -Quadruped Series X 6 Each -Hip Lift Series X 10 Each -Roll Out Series X 5 4. Dynamic Movements: -Worlds Greatest Stretch X 6 -Inchworm X 6 -Single Leg RDL X 6 each leg 5. Neural Activation -Base Pogos, Fast Feet, Rotations X 5 sec X 2
B1
Medicine Ball 1/2 Kneeling Rotational Throw
3 x 6
B2
Half-Kneeling Med Ball Chop
3 x 6
B3
Dead Bug
3 x 10
C1
Side Plank
3 x 0:20
C2
Kettlebell Deadlift
3 x 8
C3
Pull-Up
3 x 5 @ 3
D1
Suitcase Carry
3 x 0:30
D2
Half-Kneeling DB Shoulder Press
3 x 8
D3
Slide Board Leg Curls
3 x 8 @ 3
E
VO2 Max Intervals
3 x 2:00
F
Feet Elevated Breathing
1 x 2:00
Prep
A
Combat Sports Movement Prep
1. Soft Tissue -Foam Roll 2.Mobility -90/90 Series X 10 3. Activation -Quadruped Series X 6 Each -Hip Lift Series X 10 Each -Roll Out Series X 5 4. Dynamic Movements: -Worlds Greatest Stretch X 6 -Inchworm X 6 -Single Leg RDL X 6 each leg 5. Neural Activation -Base Pogos, Fast Feet, Rotations X 5 sec X 2
B1
Sumo Side Shift Squat
4 x 0:45
B2
Sumo Kong Drop Push-Up
4 x 0:45
B3
Twist and Sit Leg
4 x 0:45
B4
Floor Scorpion
4 x 0:45
B5
Kneeling Mountain Climber
4 x 0:45
B6
Bear Squat to Down Dog
4 x 0:45
Recovery
C
Foam Roll Series
Roll each muscle group for 30+ seconds
Craig Ansbach
Craig was born and raised in Las Cruces, NM. He holds a master's degree in Sports Administration from the University of NM. He is a Certified Strength and Conditioning Specialist (CSCS). Craig is a lifetime student of Brazilian Jiu-Jitsu and is currently a black belt under the Gracie Barra System. Craig enjoys coaching athletes and people of all ages and help them achieve their individual goals.
The Performance Ranch team has worked with 1000's of athletes since 2003. Find out why some of the worlds best athletes have found success while working with the team.
Get Intro Brazilian Jiu-Jitsu Strength Plan
Dan Argueta
UFC Athlete/D2 Wrestler
Verified Athlete"The PR has had me on the BJJ Strength Training program for a few years, and I’d have to say it has kept me prepared for all of my training & competitions since. On top of keeping me efficient when I’m in the gym they also keep me at tip top shape when I’m on the go using the Train Heroic app."
Zaza Zarate
Brazilian Jiu Jitsu Balck Belt
Verified Athlete"PR has provided me with excellent S&C programming for my jiu jitsu. Their reliable guidance has equipped me with the kind of strength and cardio I need to grapple at my full potential. They always prioritize my primary sport by making sure my body is feeling good and staying in one piece"
