Scramble Strong


Combat Sports, Tactical, Tactical / Military, Functional Training
Josh Bryant and Adam BenShea

The old Jiu-Jitsu adage is that technique conquers all

But let's be real, strength matters.

Strength will help you apply technique more effectively

Strength will help to keep you injury free and on the mat

Strength will take your Jiu-Jitsu to the next level.

Build strength through using the proven Jailhouse Strong methodology...

And tailored to the particular demands of Jiu-Jitsu.

Get strong and stay strong with Scramble Strong!

Training Tailored for Jiu-Jitsu
Scramble Strong was developed with Adam benShea, a BJJ blackbelt, instructor, and former world champion. This program will get you strong without losing sight of your real goal, to progress and develop in Jiu-Jitsu.
Simple and Easy to Follow
The days of you wandering the gym without a meaningful plan are over. If you come on this journey with me for the next 8 weeks, you'll come out the other side stronger and more resilient than you ever thought was possible + you'll have a Bench Press you're proud of.
Programming 3 days per week
Day 1-Lower Body Strength and Power ,Day 2-Upper Body Strength and Power Day 3-t (Full body) BJJ specific strength endurance circuits
Exercise Video Guidance
All exercises are shown via video demonstration.
Detailed, expert instruction
Beyond just sets and reps, I'll give you the coaching and instruction that you need to execute the program perfectly.
Delivered through TrainHeroic
I've partnered with the best tech in training to deliver your program thru an app on your smartphone so you can track your progress along the way.
Conventional Gym
Conventional Gym
sample week banner image
Sample Week
Week 1 of 7-week program
Day 1


Trap Bar Jumps

3 x 3 @ 20 %


Jumping Lunge

4 x 4


Front Squat

3 x 6


Farmers Walks

4 x 50


Speed Sumo Deadlifts

6 x 1 @ 55 %


One Leg Romanian Deadlifts

3 x 3


Band Neck Rotations

3 x 30


Side Neck

3 x 30

Week 1 Day 2
Day 2


Med Ball Chest Pass

3 x 5 @ 10 lb


Bench Press

4 x 8


Dumbbell Seal Row

4 x 12


One Arm Kneeling Landmine Press

3 x 6


Neutral Grip Pull Ups

3 x 3


Towel Kettlebell Curls

5 x 15


Decline DB Tricep Extension

5 x 12


Neck Extension

3 x 20


Neck Flexion

3 x 20

Day 3

Circuit 1


3 Sets of: Max Reps GI Pull ups (1 shy of failure) 30s Head Nods 30s Bodyweight Lunges 20s Hindu Push ups 20s Bulgarian Split Squats (left) 20s Bulgarian Split Squats (right) Move through this, exercise to exercise as quickly as possible (only rest is TRANSITION between exercises). No rest between sets.

Circuit 2


3 Sets of: 50s Hindu Push ups 30s Backwards Sled Drags (70% of Max weight for 50 feet (1 trip) 20s Sledgehammer (10-15 lbs) 30s Mountain Climbers 30s Crunches Rest 3 Minutes then move on to Circuit #3

Circuit 3


3 sets of: 30s Burpees (no push up or jump) 30s Medball Isometric Squeeze 9/way Band Resisted Taking Downs 9/way Twisting Med Ball Throw (6-10lbs) 5/way Sandbag To Shoulder (8 RPE)

coach-avatar Josh Bryant

Josh Bryant has held world records in powerlifting and won the Strongest Man in America title in 2005. Referred to as the “trainer of superstars," Josh works with some of the world’s strongest and most muscular athletes at Metroflex Gym in Arlington, Texas.

coach-avatar Adam BenShea

Adam in a black belt in Jiu-Jitsu. Some of his more notable accomplishments were winning the Brazilian Jiu-Jitsu California State, Pan American, and World Championships. Aside from BJJ he also has a background in wrestling and Judo. He graduated from UC Santa Barbara and recently completed his MA in Middle Eastern Studies from Indiana University.

Take Your BJJ To The Next Level

Get access to the best training in the world!

Get Scramble Strong
Key Points to Remember for the Program...
Percentages listed are of your current One Repetition Max if weights prescribed by percentage
Key Points to Remember for the Program...
Rest intervals are guidelines (not hard rules); stronger, more advanced athletes may need longer
Key Points to Remember for the Program...
If you are someone that recovers slowly, try extending the week to 9-10 days
Key Points to Remember for the Program...
If an accessory movement does not feel right, substitute for an exercise that works the same muscle groups; for example: pull-ups to lat pulldowns.
Key Points to Remember for the Program...
When a rep is missed, lower the load by 10 percent and continue.
Key Points to Remember for the Program...
Perform compound core movements and all corresponding variations in Compensatory Acceleration Technique (CAT) style, i.e. normal descent speed but the positive portion of the rep as explosively as possible without sacrificing technique.
Key Points to Remember for the Program...
Execute isolation exercises by specifically focusing on the muscle you are targeting and feeling, not just moving the weight.
Key Points to Remember for the Program...
A majority of exercises are prescribed in a Rate of Perceived Exertion format, do not worry about hitting a certain weight, stick to the RPE guidelines listed below. This format is used because of individual differences and helping YOU maximize your gains.
How can I use this program alongside Jiu-Jitsu training?
Focus on completing all of your strength training sessions with complete intentionality.
How can I use this program alongside Jiu-Jitsu training?
Aim to train Jiu-Jitsu three days a week. Depending on age, experience, personal commitments, and competition goals, you may require additional training. However, training Jiu-Jitsu three days a week is a good baseline goal.
More on using this program alongside Jiu-Jitsu training...
Listen to your body. Sometimes, you can train around injuries and sometimes you will need to take time off. It is a careful balance.
More on using this program alongside Jiu-Jitsu training...
If you are aiming to be an active competitor in Jiu-Jitsu, you will probably need to train Jiu-Jitsu more than three days a week.
More on using this program alongside Jiu-Jitsu training...
In some instances, this will mean that you will complete a strength training workout and train Jiu-Jitsu on the same day. On those days, complete your strength training first. You may notice that you lack energy during your Jiu-Jitsu training on those days. That is OK. Now, focus on technique.
More on using this program alongside Jiu-Jitsu training...
Remember your intention of improving your Jiu-Jitsu and do not put yourself in comparison with training partners or anyone else. In the long run, your Jiu-Jitsu will benefit and improve as a consequence of the days when you pushed yourself.
More on using this program alongside Jiu-Jitsu training...
It is important to take time off. Rest days allow you to return to training feeling refreshed, mentally and physically.
More on using this program alongside Jiu-Jitsu training...
We recommend active recovery. Sitting idle can cause your body to stiffen like drying cement.
More on using this program alongside Jiu-Jitsu training...
Take rest days as an opportunity to get outside. Go for walk or a light hike. Getting in the water and going surfing has been a complimentary activity for Jiu-Jitsu for a long time and for good reason. It trains many of the same muscles as Jiu-Jitsu and can be easy on the body.
Scramble Strong