BJJ Basic Strength

Victus CSC

Jiu Jitsu, Wrestling, Combat Sports, Martial Arts
Coach
Lucas Brey CSCS

The perfect introductory program to strength and conditioning for grapplers of all levels. Conditioning sessions use targeted work:rest ratios to improve specific qualities of the various energy systems, while lift sessions use a mix of plyometrics, heavy compound lifts, and thorough assistance and accessory work to improve mobility and hypertrophy in key areas.

$60
Get BJJ Basic Strength
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Simple, efficient training.
Training sessions should take no longer than an hour. Exercises and intensity are prescribed to give you a great stimulus without spending all day in the weight room or inducing extreme fatigue.
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Take out the guess work.
Perfect for those who have never followed a structured strength training program. Sets, reps, intensity and demo videos are all included in the program. Just show up and train hard.
Features
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Programming 5 days per week
3 lifts and 5 aerobic/anaerobic sessions per week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
All of your training data is seemlessly tracked through the TrainHeroic App!
Equipment
Required
Barbell, Weights, Dumbbells, Resistance Bands
Recommended
Air Bike, Leg Curl/Leg Extension.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Conditioning

A

Alactic Power Intervals

Increasing the power of our ATP-PC system. - 10 seconds per rep - 100% intensity on each rep - 5 reps - 3 minutes rest between reps - Use a modality that allows for 100% intensity like sprinting or air bike sprinting

Sunday
Week 1 Day 1

A1

Back Squat

5, 5, 5, _

A2

Band Assisted Jumps

3 x 5

B1

Seal Row

8, 8, _

B2

Seated Leg Curl

8, 8, _

C1

Standing Arnold Press

3 x 6

C2

Landmine Rotation

3 x 6

D

Weighted 4 Way Neck

2 x 10

Monday
Week 1 Day 2

Conditioning

A

Zone 2 Conditioning

30-60 Minutes of Zone 2/Low intensity cardio on any modality of your liking. Just make sure you're at 60-70% of your HR max (roughly 120-150 BPM). If you have a wearable of some kind then use that to monitor your HR. If not, you should be at a pace where you would be able to hold a conversation.

Tuesday
Week 1 Day 3

Conditioning

A

Lactic Power Intervals

-30 seconds @ 100% intensity - 3-5 minutes rest, full recovery between reps. - 5 reps

Tuesday
Week 1 Day 3

A1

Bench Press

5, 5, 5, _

A2

Single Leg Step Up Jump

3 x 3

B1

Barbell RDL

8, 8, _

B2

Pull-Up

5, 5, MAX

C1

DB Lateral Lunge

3 x 5

C2

Lu Raise

3 x 10

D

Heel Elevated ISO Split Squat

2 x 0:30

Wednesday
Week 1 Day 4

Conditioning

A

Zone 2 Conditioning

30-60 Minutes of Zone 2/Low intensity cardio on any modality of your liking. Just make sure you're at 60-70% of your HR max (roughly 120-150 BPM). If you have a wearable of some kind then use that to monitor your HR. If not, you should be at a pace where you would be able to hold a conversation.

Thursday
Week 1 Day 5

A

TrapBar Jump

4 x 5

B

RFE Split Squat

8, 8, _

C

Strict Press

8, 8, _

D1

Single Arm DB Row

8, 8, _

D2

Hand Supported Single Leg RDL

3 x 6

E1

Close Grip Push-Up

2 x MAX

E2

Alternating DB Hammer Curl

2 x MAX

Coach
More from Victus CSC
coach-avatar Lucas Brey CSCS

Collegiate Strength & Conditioning Coach and active competitor.

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Be able to stay on the mats.

Consistent, progressive strength training is the best way to ensure longevity on the mats. Wether you're a competitor with aspirations to be one of the best in the world, or someone who simply enjoys training a few times a week, a good strength training pr

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FAQs
How should I organize lift and conditioning sessions?
As a general rule of thumb: go into conditioning, especially anaerobic conditioning, relatively fresh. Ideally, you would separate conditioning and lift sessions throughout the day, but if you had to do both back to back, do your conditioning session first.
How long do training sessions generally take and how hard are they?
Training sessions should take no longer than one hour and consist of roughly 4-6 exercises. Give each exercise your best effort and you'll come out with a great stimulus, while still feeling fresh for your sport training and the rest of your day.
What does it mean if I see a plus set like 6+ or 5+ for example?
A plus set simply means you should be aiming for at least the stated number of reps, but can push past that until near technical failure if you have more reps left in the tank.

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