Advanced Strength for Brazilian Jiu Jitsu
The Performance Ranch
Combat Sports, Strength & Conditioning, Jiu Jitsu, Wrestling, Martial ArtsThe Grappler's Strength Program is a 6 week program is designed to create strength that transfers to the mats for any and all grappler's.
Weather you are a wrestler, judo player, or a gi/nogi grappler you will need some level of strength to be competitive in the training room and in competition. While technique still wins matches on the mats, being a strong grappler allows you to express your technique more effectively and help reduce the risk of injuries. This program will focus on building strength in all the major movement patters such as squatting, hinging, pulling and pushing with the upper body and having a stable core.
Prep
A
Grappler Warm Up
1. Soft Tissue/Foam Roll -quads, adductors, performs, lats X 30 seconds 2. Activation -Quadruped Series X 5 3.Dynamic Stretching -Knee hug, leg cradles, toe touches, quad stretch, worlds greatest stretch, inchworms X 5 4.Neural Prep -Base Pogos X 5 seconds
B1
Medicine Ball Slam
3 x 10
B2
Counter-Movement Jump
3 x 6
C1
Isometric Mid-Thigh Pull
3 x 6 @ 3
C2
TRX Row
3 x 10 @ 3
C3
Low Plank
3 x 0:30
D1
Bench Single Leg Hip Bridge
3 x 6 @ 5
D2
KB 1/2 Kneeling Overhead Press
3 x 6
D3
Farmer Carry
3 x 0:30
Prep
A
Grappler Warm Up
1. Soft Tissue/Foam Roll -quads, adductors, performs, lats X 30 seconds 2. Activation -Quadruped Series X 5 3.Dynamic Stretching -Knee hug, leg cradles, toe touches, quad stretch, worlds greatest stretch, inchworms X 5 4.Neural Prep -Base Pogos X 5 seconds
B1
Lateral Counter-Movement Hurdle Jump
3 x 3
B2
Side Plank
3 x 0:20
C1
Isometric Goblet Squat Hold
3 x 6
C2
Isometric Pull Up Hold
3 x 6 @ 3
C3
Half-Kneeling Anti-Rotation Press Out
3 x 8
D1
Isometric Split Squat hold
3 x 6
D2
Dumbbell Bench Chest Press
3 x 6
D3
Dead Bug
3 x 10
Prep
A
Grappler Warm Up
1. Soft Tissue/Foam Roll -quads, adductors, performs, lats X 30 seconds 2. Activation -Quadruped Series X 5 3.Dynamic Stretching -Knee hug, leg cradles, toe touches, quad stretch, worlds greatest stretch, inchworms X 5 4.Neural Prep -Base Pogos X 5 seconds
B
Kettlebell Half Get Up
3 x 4
C1
Kettlebell Split Stance Deadlift
3 x 6
C2
Band Single Arm Row - Split Stance
3 x 6
C3
Kettlebell Suitcase Carry
3 x 0:30
D1
Lateral Lunge
3 x 6
D2
Dumbbell Floor Press with Hip Bridge
3 x 6
D3
Plank Shoulder Taps
3 x 10
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 Advanced Strength for Brazilian Jiu Jitsu
Dan Argueta
Pro MMA Athlete/D2 Wrestler
Verified Athlete"The Performance Ranch has had me on the Grappling Strength Training program for a few years now, and I’d have to say it has kept me prepared for all of my martial arts 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. At the touch of a button I can be put through an assisted training program to keep my performance in check!"
Robert "Zaza" Zarate
Brazilian Jiu Jitsu Balck Belt
Verified Athlete"Performance Ranch has provided me with excellent strength and conditioning programming for my jiu jitsu. Their reliable one-on-one guidance has equipped me with the kind of strength and cardio I need to grapple at my full potential. On top of that, they always prioritize my primary sport by making sure my body is feeling good and staying in one piece, while continuing to push it to its maximum capacity."
