Jiu Jitsu Strength - Foundations

Physical Culture

Jiu Jitsu

Coach

Coach Ryan Bruggeman

JIU-JITSU STRENGTH (Foundations)

This program is 6 weeks in duration and includes the following:

3 Days (Mobility + Aerobic Capacity Development)

3 Days (Strength + Alactic Capacity)

The JJS Foundations program is an introduction to our training methodology which includes:

The Internal Strength Model (ISM), A new approach to mobility + Strength Development

External Strength Training, utilizing StrongFirst and Westside principles of strength (based on soviet sports science & periodization).

Jiu Jitsu Stength is the only program that blends the Functional Range Systems (Internal Strength Model) with StrongFirst & Westside Strength periodization models and exercise techniques, specifically designed for Jiu Jitsu athletes.

Program Goals:

Develop movement competencies & coordination
Increase Strength & Tissue load capacity
Enhance mobility & body control
Build your gas tank for Jiu Jitsu
Improve skill with kettlebell & Barbell techniques
Optimize recovery & adaptations

This Program is a prerequisite for understanding and building the movement competencies you'll need with our advanced programs. We highly suggest starting here so that you develop an understanding of the fundamental movements and nomenclature used inside JJS programming.

$50

Get Jiu Jitsu Strength - Foundations

Competition Tested

This program is created through real world experience, being put to the test in preparation for major competitions (ADCC, IBJJF). The JJS Foundations program will help optimize strength, mobility, and endurance adaptations, so you can Roll Harder. Training load has been carefully planned to help you mitigate injuries, fatigue and optimize recovery.

Avoid Struggling to make progress

Balancing Jiu Jitsu training with Strength & Conditioning is an art. Most days training leaves you feeling beat up, and unmotivated to do more work. This program carefully balances training load, waving high and low intensities to optimize recovery and adaptation to training. You'll quickly find this program gets you stronger, moving better, and lasting longer on the mat.

Move Better and Become More Resilient

Foundations will introduce you to Kinstretch and the Internal Strength Model. This approach was created by Functional Range Systems and promotes specific adaptations at the internal level, where we address the 4 tissue ecologies: Nervous, Skeletal, Connective, Muscular. This program Improves body control, flexibility, and tissue load capacity, so you are more resilient and get injured less.

Features

Programming 6 days per week

This is a 6 day program broken into 3 days strength and 3 days mobility.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Your coach breaks down every movement and provides detailed instruction on tech, sets, reps, recovery.

Delivered through TrainHeroic

Access this program through your phone any time. It's like having an expert coach right next to you every workout.

Equipment

Required

Barbell // Kettlebells // Dumbells

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

CARs

1 x 3 @ 3

Aerobic Capacity Development

1 x 45:00

Monday

Week 1 Day 2

CARs

1 x 3 @ 3

KB TGU ROLL

1 x 5

TGU 1 (turkish get up)

1 x 5

Resisted Dead Bug + Mini band

1 x 8

KB Goat Bag Hinge

1 x 10

Bench Press (Eccentric - Triphasic)

4 x 5

KB DEADLIFT

4 x 8

Goblet Squat

4 x 5

Assisted Chin- Up (3point) Iso

4 x 3

KB Rack position

4 x 0:30

KB Dead stop swing

@ 10

Tuesday

Week 1 Day 3

CARs

1 x 3 @ 3

Ankle dorsiflexion pails/rails

2 x 2

FRC Hip IR modified 90/90 PAILs RAILs

2 x 2

FRC Hip IR PRH

2 x 4

FRC side laying ER PAILS/RAILs

2 x 2

FRC Shoulder IR (sleeper stretch) PAILs/RAILs

2 x 2

FRC- Shoulder Flexion PAILs/RAILs

2 x 2

BEAR SIT PAILs/RAILs

2 x 2

FRC Hip ER pails/rails on wall

2 x 2

Aerobic Capacity Development

1 x 50:00

Wednesday

Week 1 Day 4

CARs

1 x 3 @ 3

KB Roll To ArmBar

1 x 5

TGU 1 (turkish get up)

1 x 5

TGU 4 (windmill)

1 x 5

Barbell Military Press

8, 8, 6, 6

Staggered stance KB Deadlift

4 x 6

Banded 3 Way Cuff Drill

3 x 6

KB Rack squat

4 x 5

2 Bench RDL Row

4 x 8

Reverse Curl Leg Reach

4 x 8

Russian KB Swing

10 x 10

Thursday

Week 1 Day 5

CARs

1 x 3 @ 3

FRC- Toe Extension PAILs/RAILs

1 x 2 @ 0:20

Ankle dorsiflexion pails/rails

1 x 2 @ 0:20

FRC - Toe Extension PRH

1 x 5 @ 0:10

FRC 90/90 Hip IR Pails/Rails

1 x 2

FRC 90/90 Hip External rotation Pails/Rails

1 x 2

FRC Hip IR PRH - modified 90/90

1 x 5 @ 0:10

FRC Hip ER PRL/PRH

1 x 5 @ 0:10

FRC Hip Extension RFE pails/rails

1 x 2 @ 0:20

FRC Hip ABduction (wall straddle) pails/Rails

1 x 2 @ 0:20

FRC side laying ER PAILS/RAILs

1 x 2 @ 0:20

FRC Shoulder IR (sleeper stretch) PAILs/RAILs

1 x 2 @ 0:20

FRC- Shoulder Flexion PAILs/RAILs

1 x 2 @ 0:20

FRC Shoulder Extension PAILs/RAILs

1 x 2 @ 0:20

Aerobic Capacity Development

1 x 35:00

Friday

Week 1 Day 6

CARs

1 x 3 @ 3

Turkish Get Up

4 x 2

Double KB Deadlift

4 x 6

1/2 kneeling KB press

4 x 6

KB Lawnmower Row

4 x 8

Front foot elevated split-squat

4 x 8

Band Wrist Roller

2 x 2

Steel Mace - Wrist Pronation/Supination

2 x 10

FRC Neck Pails/Rails

2 x 2

Neck - bench Hiplift

2 x 6

Russian KB Swing

10 x 10

Coach

More from Physical Culture

Coach Ryan Bruggeman

Coach Ryan is the creator of Jiu Jitsu Strength and Owner of Physical Culture Gym (Tampa Bay, Florida.) Over the past 20 years, he's served as a performance consultant and strength coach Pro athletes including: MLB, NHL, NFL, UFC, WWE, and Olympics. As a Jiu Jitsu athlete, Ryan has competed in ADCC Opens, IBJJF, and Wrestling. This includes placing 3rd at IBJJF No-Gi Worlds

USE YOUR STRENGTH

Jiu Jitsu Strength is the only program that applies the Internal Strength Model with Westside & StrongFirst Periodization principles and techniques. This is your chance to learn how to move better, get stronger, and become more resilient so you can train h

Get Jiu Jitsu Strength - Foundations

FAQs

Who is this program for?

JJS foundations is for any Jiu Jitsu athletes that wants to get stronger, more mobile, and build a better gas tank.

Its a 6 day program, do I have to train all 6 days?

No. This program is 3 days strength, 3 days mobility... each day compliments the other, so you don't accumulate too much fatigue... Do what fits your training schedule.

What if I have training experience, do I need build a foundation.

Foundations means you're learning a new style of training and nomenclature. Some exercises may be familiar, but revisiting them will help you dial in technique and prepare you for more advanced training methods.

Do I need a lot of equipment?

This is a minimalist program. All you'll need is a barbell, Kettlebells, Dumbells and bodyweight... Heavy Kettlebells are suggested if you're already a strong (large) male.

The Proof

Jose Bautista

MLB Pro Baseball Player

Verified Athlete

""Coach Ryan's approach to power, strength, speed, and mobility is next level. We spent 6 years training for the long MLB season, and I never felt better""

Dave "The Animal" Batista

WWE Pro Wrestler, Actor, MMA Fighter

Verified Athlete

""As a big guy, I was concerned about gassing out in my first Pro MMA fight. Ryan's methods helped me stay energized, get lean, and build an incredible gas tank.""

Ari Kouandjio

NFL player, 2x National Champ (Alabama)

Verified Athlete

""After years of hard training and competition, Injuries started to become an issue. Coach Ryan helped me rehab and get Game Ready for the NFL Season.""

Vinny Lecavalier

NHL player, Stanley Cup Champion

Verified Athlete

""Coach Ryan's program helped me heal old injuries and become more athletic over time. Even toward the end of my Playing career I was getting stronger and more explosive""

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