Hybrid Gym LA

Jiu Jitsu, Strength & Conditioning, Martial Arts
Coach
Hybrid Coach

Strength and Conditioning Program for Brazilian Jiu-Jitsu Athletes

Unlock your potential on the mats with my specialized Strength and Conditioning Program designed specifically for Brazilian Jiu-Jitsu athletes, from beginners to intermediates. As a black belt with over 17 years of experience in jiu-jitsu, along with extensive backgrounds in MMA, boxing, and Muay Thai, I've crafted this program to combine cutting-edge strength training techniques with functional conditioning that will elevate your performance.

My goal is to help you improve athleticism, enhance your endurance, and increase your overall longevity in the sport. Each session focuses on building strength, agility, and resilience, ensuring that you can navigate every roll with confidence and power.

In addition to skill development, I emphasize injury prevention and recovery, giving you the tools necessary to sustain peak performance throughout your jiu-jitsu journey. Join me to transform your training regimen and discover how tailored strength and conditioning can take your grappling game to the next level. Whether you’re looking to compete or simply enjoy the art of jiu-jitsu, this program is your pathway to becoming a stronger, more agile athlete on the mats. Get ready to elevate your game and roll !

Features
3 sessions per week
Must use App app to view and log training
Program Training
$50
Get BJJ Strong
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Increased Strength and Power
Develop functional strength that directly translates to better control, improved submissions, and stronger escapes on the mats. You’ll notice the difference in every roll as you start to dominate opponents with ease.
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Enhanced Endurance and Stamina:
Boost your cardio and muscular endurance, so you can outlast opponents in longer matches and tough training sessions. No more gassing out—stay fresh, focused, and ready to go round after round.
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Improved Agility and Mobility:
Elevate your agility, flexibility, and balance, allowing for smoother transitions, quicker reactions, and more dynamic movement during matches. You’ll become faster, more fluid, and harder to pin down.
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Injury Prevention and Longevity:
With targeted strength and mobility work, you’ll not only become more resilient to common injuries but also extend your athletic longevity. Spend more time progressing in your BJJ journey without the setbacks of injuries.
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Mental Toughness and Confidence:
As you gain strength and athleticism, your confidence on and off the mats will soar. You’ll feel more mentally prepared to face challenges in both competition and life, knowing your body is conditioned to handle the grind.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Strength and conditioning training that’s accessible and designed specifically for Brazilian Jiu-Jitsu athletes, from beginners to intermediates.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction from Jon
A black belt with over 17 years of experience in jiu-jitsu, along with extensive backgrounds in MMA, boxing, and Muay Thai.
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Delivered through TrainHeroic
Push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
All can be exercises can be adapted for limited equipmentFree weightsMedicine BallsPlyo boxSled/Prowler //  Airdyne/Assault Bike or RowerKettlebells 
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Sample Week
Week 1 of 12-week program
Sunday
BJJ Strong Phase 1 Week 1 Day 1

A1

Isometric Lunge Hold

1 x 0:30

A2

Hollow Hold

1 x 0:30

A3

Single Leg RDL

1 x 10

A4

DB Lateral Lunge

1 x 10

A5

Scap Push-Up

1 x 10

A6

T Push-Up

1 x 10

B

Trap Bar Deadlift

3 x 6

C

Bulgarian Split Squat

3 x 8

D

Barbell Hip Thrust

3 x 8

E

Glute-Ham Raise

F

GHD Sit-Up

3 x 10

Tuesday
BJJ Strong Phase 1 Week 1 Day 3

A1

Isometric Lunge Hold

1 x 0:30

A2

Hollow Hold

1 x 0:30

A3

Single Leg RDL

1 x 10

A4

DB Lateral Lunge

1 x 10

A5

Scap Push-Up

1 x 10

A6

T Push-Up

1 x 10

B

Bench Press

3 x 6

C

DB Military Press

3 x 8

D

Dip

3 x 8

E

DB Tricep Extension

3 x 10

F

Standing Cable Wood Choppers

3 x 10

Thursday
BJJ Strong Phase 1 Week 1 Day 5

A1

Isometric Lunge Hold

1 x 0:30

A2

Hollow Hold

1 x 0:30

A3

Single Leg RDL

1 x 10

A4

DB Lateral Lunge

1 x 10

A5

Scap Push-Up

1 x 10

A6

T Push-Up

1 x 10

B

Weighted Strict Pullup

3 x 6

C

Single Arm DB Row

3 x 8

D

Pendlay Row

3 x 8

E

DB Shrug

3 x 10

F

DB Bicep Curls

3 x 10

Coach
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Strengthen, Condition, Dominate on the Mats

Unlock your full potential on the mats with my Strength & Conditioning Program tailored for Brazilian Jiu-Jitsu athletes. Improve strength, agility, endurance, and injury prevention so you can perform at your best. Elevate your game—join now and start domi

Get BJJ Strong
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