New

Phase 1 Improve your BJJ Strength

Wired2Win Performance

Jiu Jitsu

Coach

Vinnie Calautti

This 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.

$20

Get Phase 1 Improve your BJJ Strength

Complete Program for the Jiu Jitsu Goals

This program outlines an integrated approach to strength, mobility, and conditioning for Brazilian Jiu-Jitsu athletes. It targets foundational strength training, joint-specific mobility, and energy system development that work together to improve performance, durability, and longevity on the mat while reducing injury risk.

Increased Mobility

Mobility improves guard retention, hip movement, and positional control in BJJ. Greater joint range allows smoother transitions, better leverage, injury resistance, and more efficient movement during scrambles and submissions.

Increased Strength + Explosiveness

Build grappling-specific strength and explosiveness to dominate scrambles, finish takedowns, and control opponents. Develop powerful hips, grip strength, and core stability that transfer directly to BJJ performance. 💥💪

Increased Conditioning

Improve BJJ conditioning by building the endurance to sustain scrambles, maintain pressure, and recover quickly between exchanges. Develop repeat effort capacity to stay strong, sharp, and explosive every round. 💪🔥

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Full Gym

Sample Week

Week 1 of 4-week program

Sunday

BJJ P1D1W1

WORLD'S GREATEST STRETCH

2 x 10

Inchworm Push-Up

2 x 10

Bottom Up Squat

2 x 10

1/2 Turkish Get Up

3 x 5

Hip Escape/Shrimp Drill

3 x 10

HANG High Pull

4 x 5

BJJ Pushup to Base

4 x 5

Zercher Squat

5, 8, 8, 8

SB Adductor Squeeze

3 x 3 @ 3

2DB RDL

3 x 8

DB Bench Press

3 x 8

DB Farmer's Walk

3 x 15

3 Point DB Row

3 x 8

Plate Hold

2 x 30

1/2 Knl Adductor T-Sprine

3 x 10

Treadmill Work

8 x 30 @ 30

Monday

BJJ Mobility Day

Pigeon Stretch

2 x 60

Lying Figure Four Stretch

2 x 00:60

Couch Stretch (Hip Flexors)

2 x 60

1/2 Knl Adductor T-Sprine

2 x 10

Goalie Stretch

2 x 60

Leg Windmills

2 x 10

WORLD'S GREATEST STRETCH

2 x 10

MB 9090 Lift

Lymphatic Warm Up 1min/ea Drill

1 x 5:00

Tuesday

BJJ P1D2W1

WORLD'S GREATEST STRETCH

2 x 10

Inchworm Push-Up

2 x 10

BW KANG SQUAT

2 x 10

V-Ups

3 x 15

Kimura Sit-Ups

3 x 15

KB swings

3 x 8

Broad Jump

4 x 5

KB Rack Split Squat

3 x 8

DB SEATED CALF RAISE

3 x 12

2DB 1 LEG RDL

3 x 8

Chin-Up

3 x 5

Suitcase Carry

3 x 15

1/2 KNL DB OH PRESS

3 x 8

PLATE DEADBUG

2 x 10

Couch Stretch (Hip Flexors)

3 x 30

Treadmill Work

10 x 20 @ 10

Wednesday

BJJ Mobility Day

Pigeon Stretch

2 x 60

Lying Figure Four Stretch

2 x 00:60

Couch Stretch (Hip Flexors)

2 x 60

1/2 Knl Adductor T-Sprine

2 x 10

Goalie Stretch

2 x 60

Leg Windmills

2 x 10

WORLD'S GREATEST STRETCH

2 x 10

MB 9090 Lift

Lymphatic Warm Up 1min/ea Drill

1 x 5:00

Thursday

BJJ P1D3W1

WORLD'S GREATEST STRETCH

2 x 10

Inchworm Push-Up

2 x 10

Toe Touch To Squat

2 x 10

Weighted Lying Leg Lifts

3 x 15

Spiderman Push-up

3 x 12

Thruster

5, 8, 8, 8

Front Plank

3 x 60

Leg Press

5, 8, 8, 8

Split Squat IsoMetric w/ Floating Heel

3 x 20

PRONE LEG CURL

3 x 8

6 Inch Hold

3 x 45

DB INCLINE BENCH PRESS

3 x 8

DB Incline Row

3 x 8

GOBLET CARRY

3 x 30

Treadmill Work

8 x 60 @ 30

Coach

More from Wired2Win Performance

Vinnie Calautti

Coach Vinnie Calautti brings over 15 years of professional coaching experience across the collegiate and professional ranks. Throughout his career, he has worked with athletes competing in the NBA, WNBA, CBA, NBL, EuroLeague, and EuroCup, as well as at the NCAA Division I level. Wired2Win Training exists to help clients train with purpose, fuel with intention, and perform at their highest level.

#HowAreYouWired

At Wired2Win Performance, we train with purpose, build with discipline, and coach the person—not just the athlete. Every program is built around you, your goals, and your future. So I just have one thing to ask… #HowAreYouWired

Get Phase 1 Improve your BJJ Strength