Unstoppable Jiu-Jitisu Strength
Relentless Grappler Coaching
Jiu Jitsu, Strength & Conditioning, Combat Sports**If your a BJJ athlete or hobbyist. This is perfect program to supplement your jiu-jitsu. **
This program is designed to enhance all the physcial quailtes you need on the mats. Power, strength, endurance and durbailty.
This program is 3 full body strength session with 2 optional cardio days.
It designed to reduce fatigue and sorness, to enhance what you do on the mats.
Are ready to get started?
Hops
A
Toe hops Side to side jumps Split exchanges 20 reps each 1 time through
B
MB Rotational Slams
3 x 5
C
zercher box squat
2 x 5
D1
DB Press
2 x 8
D2
1 Arm DB Row
E1
BB RDL
2 x 6
E2
1.5 push ups
2 x MAX
F1
DB Bicep Curl
2 x 8
F2
Tricep push downs
2 x 10
F3
Lateral Raises
2 x 10
Aerobic Circuit
A
Sled Drag – 2 minutes Farmer Walk – 1 minute Air Bike or Rower – 2 minutes Repeat for 30–40 minutes, staying in that aerobic zone the entire time. Prefer to keep it simple? Just pick any cardio machine (air bike, rower, treadmill, etc.) and go steady for 30–40 minutes, keeping your heart rate in the right range.
A
MB Slam
3 x 10
B
Box Jumps
3 x 5
C
Trap Bar Deadlifts
2 x 5
D1
Incline DB Press
2 x 6
D2
Neutral Grip Pulldwon
2 x 10
E1
Step ups
2 x 6
E2
Bench Row
2 x 12
F1
Zottoman curls
2 x 8
F2
Rolling Tricep Ext.
2 x 10
F3
Single Arm Farmer Walk
2 x 30
Air Bike Sprints
A
Power Intervals – Air Bike or Rower 10 seconds all-out effort (aim for 10 calories in 10 seconds) 50 seconds slow recovery pace Repeat for 4 rounds, then rest for 3 full minutes. Do this for 3 rounds.
A
Skater Hops W/ Pause
3 x 5
B1
Reverse Lunge Off Step
2 x 6
B2
Dynamic Side plank
2 x 15
C1
Viking Press
2 x 6
C2
Seated Rows
2 x 10
D1
Hip Thrusters
2 x 10
D2
Chin Up
2 x MAX
E1
Hammer Curls
2 x 10
E2
Tricep push downs
2 x 10
E3
Alternating Lateral Raises
2 x 10
Bobby Collins
I have been a fitness/strength trainer and coach for the past 15 + years, combined with my knowledge of BJJ as black belt. This is perfect combo, to help guys and gals like you improve their BJJ performance and durbailty.