BJJ Off Season

Victus CSC

Jiu Jitsu, Wrestling, Martial Arts
Coach
Lucas Brey, MS, CSCS

For grapplers looking to devote serious time and effort to improving their physical attributes either between competitions, or simply to improve their performance and longevity as non-competitors. A regimented, comprehensive plan that will undoubtedly take your strength and conditioning to the next level.

$80
Get BJJ Off Season
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Real strength training. Real results.
Set PR's week after week and accomplish feats you never thought possible in the weight room through structured training. You won't find anything in this program that doesn't move the needle.
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Overwhelm the opposition
Become that athlete that seemingly never gets tired, gets stronger as the round goes on, and works from bell to bell.
Features
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Programming 6 days per week
3 lift sessions and 3 conditioning sessions per week, designed to compliment your skill training on the mats.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Log, track, and set PR's all through the app.
Equipment
Required
Barbell, weights, dumbbells
Recommended
Air bike
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Seated Vertical Jump

3 x 3

A2

Main Squat

3, 5, 5, _ @ 85, 75, 75, 70 %

B

Pendlay Row

5, 5, _

C

Strict Press

5, 5, _

D1

Hamstring Gliders

3 x 5

D2

Chest Supported Reverse Fly

3 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

A1

Olympic Variation 1

4 x 3

A2

Broad Jump

3 x 3

B

Main Press

3, 5, 5, _ @ 85, 75, 75, 70 %

C

Barbell RDL

5, 5, _

D

Chin-Up

E1

Copenhagen Plank

3 x 0:30

E2

Weighted 4 Way Neck

2 x 10

Wednesday
Week 1 Day 4

Conditioning

A

Threshold Conditioning

- Use a modality that allows you to reach 80-85% HR Max. - 5 reps - 3 minutes per rep - 80-85% HR Max - 3 minutes rest between reps

Thursday
Week 1 Day 5

A1

Olympic Variation 2

4 x 3

A2

Single Leg Step Up Jump

3 x 3

B

Squat Variation

5, 5, _

C

Press Variation

5, 5, _

D

Single Arm DB Row

E

Dips

Friday
Week 1 Day 6

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.

Coach
More from Victus CSC
coach-avatar Lucas Brey, MS, CSCS

NCAA DI Strength and Conditioning Coach, Competitive Grappler, Marine Corps Veteran.

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Come back stronger than ever.

Whether you're between competitions, or you're looking to step up your performance in the training room, getting stronger is always worth the effort.

Get BJJ Off Season
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FAQs
How should I go about selecting my main exercises?
Out of the options given, choose the exercises you think you can execute with the most proficiency, and that you have the necessary equipment for.
What if I don't know any of the olympic lifts?
That's totally fine! For olympic variations, I've also included various jumps/power shrugs/high pulls, including with a trap bar. I do believe the full olympic lifts are an amazing tool, but they're not necessary for you to complete the program and get great results.
What if a certain percentage feels really easy?
Try your best to stick to the given percentages. Often times they're not meant to be the absolute max amount of weight that you can lift for the prescribed reps. Use the plus sets as a way to express extra strength that you have that day, and know that as the weeks progress, so will percentages.

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