Phase 2 Improve Your BJJ Strength
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.
A1
WORLD'S GREATEST STRETCH
2 x 10
A2
Inchworm Push-Up
2 x 10
A3
Bottom Up Squat
2 x 10
B1
Turkish Get Up
3 x 5
B2
Crab Toe Touch
3 x 10
C1
HANG High Pull
5, 3, 3, 3, 3
C2
BW Squat Jumps
0, 5, 5, 5, 5
D1
Zercher Squat
5 x 5
D2
SB Adductor Squeeze
3 x 5 @ 3
E1
Romanian Deadlift
4 x 5
E2
DB Bench Press
4 x 5
E3
DB Farmer's Walk
3 x 15
F1
3 Point DB Row
4 x 5
F2
BB Catches
3 x 20
F3
1/2 Knl Adductor T-Sprine
3 x 10
G
Treadmill Work
10 x 20 @ 20
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
Triangle Leg Lifts
3 x 15
B2
Wtd V-Ups
3 x 15
C1
KB swings
0, 5, 5, 5, 5
C2
Banded Broad Jump
0, 5, 5, 5, 5
D1
KB Rack Split Squat
5 x 5
D2
DB SEATED CALF RAISE
3 x 8
E1
2DB 1 LEG RDL
4 x 5
E2
Chin-Up
0, 5, 5, 5, 5
E3
Suitcase Carry
3 x 15
F1
1/2 KNL DB OH PRESS
4 x 5
F2
PLATE DEADBUG
2 x 10
F3
Couch Stretch (Hip Flexors)
3 x 30
G
Treadmill Work
10 x 30 @ 15
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
Wtd Shoulder Hip Walk #2
3 x 10
B2
Inchworm Pushups
3 x 10
C1
Thruster
5 x 5
C2
Wtd Front Plank
3 x 45
D1
Leg Press
5 x 5
D2
DB Split Squat Hold
3 x 20
E1
PRONE LEG CURL
4 x 5
E2
6 Inch Hold
3 x 45
F1
DB INCLINE BENCH PRESS
4 x 5
F2
DB Incline Row
4 x 5
F3
KB Heartbeat Carry
3 x 30
G
Treadmill Work
10 x 60 @ 30
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.
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 2 Improve Your BJJ Strength
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."
