Wired2Win Performance
Jiu JitsuThis beginner-focused strength program is designed to build a safe, durable foundation for Brazilian Jiu-Jitsu while jump-starting your overall fitness and health. The emphasis is on learning proper movement patterns, developing basic core stability, and strengthening the hips, knees, shoulders, and grip without excessive load or complexity. Sessions use simple, repeatable exercises, controlled tempos, and low-impact conditioning to improve coordination and joint integrity. If you are new to training or returning after time away, this program prepares your body to tolerate mat work, reduce injury risk, and progress confidently toward your BJJ goals.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
WORLD'S GREATEST STRETCH
2 x 10
A2
Inchworm Push-Up
2 x 10
A3
Bottom Up Squat
2 x 10
B1
1/2 Turkish Get Up
3 x 5
B2
Hip Escape/Shrimp Drill
3 x 10
C1
HANG High Pull
4 x 5
C2
BJJ Pushup to Base
4 x 5
D1
Zercher Squat
5, 8, 8, 8
D2
SB Adductor Squeeze
3 x 3 @ 3
E1
2DB RDL
3 x 8
E2
DB Bench Press
3 x 8
E3
DB Farmer's Walk
3 x 15
F1
3 Point DB Row
3 x 8
F2
Plate Hold
2 x 30
F3
1/2 Knl Adductor T-Sprine
3 x 10
G
Treadmill Work
8 x 30 @ 30
A1
Pigeon Stretch
2 x 60
A2
Lying Figure Four Stretch
2 x 00:60
A3
Couch Stretch (Hip Flexors)
2 x 60
A4
1/2 Knl Adductor T-Sprine
2 x 10
A5
Goalie Stretch
2 x 60
B1
Leg Windmills
2 x 10
B2
WORLD'S GREATEST STRETCH
2 x 10
B3
MB 9090 Lift
C
Lymphatic Warm Up 1min/ea Drill
1 x 5:00
A1
WORLD'S GREATEST STRETCH
2 x 10
A2
Inchworm Push-Up
2 x 10
A3
BW KANG SQUAT
2 x 10
B1
V-Ups
3 x 15
B2
Kimura Sit-Ups
3 x 15
C1
KB swings
3 x 8
C2
Broad Jump
4 x 5
D1
KB Rack Split Squat
3 x 8
D2
DB SEATED CALF RAISE
3 x 12
E1
2DB 1 LEG RDL
3 x 8
E2
Chin-Up
3 x 5
E3
Suitcase Carry
3 x 15
F1
1/2 KNL DB OH PRESS
3 x 8
F2
PLATE DEADBUG
2 x 10
F3
Couch Stretch (Hip Flexors)
3 x 30
G
Treadmill Work
10 x 20 @ 10
A1
Pigeon Stretch
2 x 60
A2
Lying Figure Four Stretch
2 x 00:60
A3
Couch Stretch (Hip Flexors)
2 x 60
A4
1/2 Knl Adductor T-Sprine
2 x 10
A5
Goalie Stretch
2 x 60
B1
Leg Windmills
2 x 10
B2
WORLD'S GREATEST STRETCH
2 x 10
B3
MB 9090 Lift
C
Lymphatic Warm Up 1min/ea Drill
1 x 5:00
A1
WORLD'S GREATEST STRETCH
2 x 10
A2
Inchworm Push-Up
2 x 10
A3
Toe Touch To Squat
2 x 10
B1
Weighted Lying Leg Lifts
3 x 15
B2
Spiderman Push-up
3 x 12
C1
Thruster
5, 8, 8, 8
C2
Front Plank
3 x 60
D1
Leg Press
5, 8, 8, 8
D2
Split Squat IsoMetric w/ Floating Heel
3 x 20
E1
PRONE LEG CURL
3 x 8
E2
6 Inch Hold
3 x 45
F1
DB INCLINE BENCH PRESS
3 x 8
F2
DB Incline Row
3 x 8
F3
GOBLET CARRY
3 x 30
G
Treadmill Work
8 x 60 @ 30
Zach Nutall
Professional Basketball Player
Verified Athlete"Coach V is the only guy I trust with my Performance Needs, he helped go above and beyond physically what I need to endure a professional season."
Efe Odigie
Professional Basketball Player
Verified Athlete"Coach V help me bounce back from injury and got my body strong and resilient so I can showcase my talents on the court."
