MAT-ARMOUR
ConditioningByDre
Jiu JitsuIf you have been doing BJJ from any amount of time, you probably have got hurt. But the traditional approach of S&C for Jiu Jitsu made of bodyweight and circuit training, won't help you to overcome your opponents on the mats or staying injury free. That's the reason why MAT-ARMOUR focused on:
INJURY PREVENTION: Prehab exercises target common BJJ weaknesses, keeping you off the sidelines. Movement quality drills refine your technique, minimizing injury risk through proper form.
EXPLOSIVE STRENGTH AND POWER: Compound lifts build raw strength in muscles used for takedowns, throws, and subs. Olympic weightlifting variations for agility, coordination, and power output.
PLYOMETRICS: Plyo exercises develop explosive power for lightning-fast escapes and dominant takedowns. Jumps, bounds, and medicine ball throws sharpen your movement speed, turning every opportunity into an advantage.
This template is designed for ALL the BJJ enthusiasts. From the beginner to the seasoned competitor, it can be adapted to your skill level and goals. If you don't want to get hurt, gas out on a tournament or being crushed by heavier opponents, you have to prepare NOW.
A1
Half-Kneeling Anti Rotational MB Chop
2 x 10 @ 6
A2
Depth Drop
2 x 10 @ 6
B
DB Push Press
6 x 3 @ 6
C
Romanian Deadlift
3 x 6 @ 6
D
Front Squat
3 x 6 @ 6
E1
KB Gorilla Row
2 x 20 @ 6
E2
1-Arm KB Front Rack Carry
2 x 40 @ 6
F1
Stability Ball Hamstring Curl
1 x MAX @ 9
F2
Band Face Pull
1 x MAX @ 9
A1
Linear Rebounds to Box
2 x 40 @ 6
A2
Kneeling Plyo Push-Up
2 x 10 @ 6
B
2 DB Vertical Jump & Stick
6 x 3 @ 6
C
Floor Press
3 x 6 @ 6
D
Pendlay Row
3 x 6 @ 6
E1
DB Rear Foot Elevated Split Squat
2 x 10 @ 6
E2
Bear DB Drags
2 x 40 @ 6
F1
DB Shrug
1 x MAX @ 9
F2
Short Copenhagen Plank w/ ADD
1 x MAX @ 9
A1
Alternate Split Pogo Jumps
2 x 40 @ 6
A2
Kneeling Pop Up
2 x 10 @ 6
B1
DB Good Morning
2 x 10 @ 6
B2
Med Ball Slam
2 x 10 @ 6
C1
Incline DB Press
2 x 12 @ 6
C2
Heels Elevated 2 DB Squat
2 x 12 @ 6
D1
45 Degree Incline DB Row
2 x 12 @ 6
D2
DB Hip Thrust on Bench
2 x 12 @ 6
E1
Hanging Knee Raises to Chest
1 x MAX @ 9
E2
Archer ISO Hold
1 x MAX @ 9
Andrea Conti
I am an athlete, passionate and assiduous practitioner of combat sports and student of the S&C world in general. I hold a Master degree in Sport Science and my mission is to help as many practitioners as possible like me to take better care of themselves outside of their specific training.
Every time you ask yourself whether it's worth it or not, your opponents and teammates are getting stronger and more powerful to CRASH YOU. This is not about sculpting the body, but making it bulletproof for the tough rolls you have to deal with weekly.
Get MAT-ARMOUR
JP Landero
BJJ Athlete - Purple Belt NOGI Champ
Verified Athlete"Andrea changed the way I looked at strength training. For me it was important to train strength and power but not compromising or even take away the Jiu Jitsu sessions. His programs allowed me to train every day on the mat without feeling exhausted and giving my best."
Jinsoo Han
BJJ Purple Belt Competitor
Verified Athlete"Extraordinary unique program. Focused on grappling, not only Jiujitsu, this program is amazingly effective. Highly recommend to people who have no idea where to start from because professional and passionate feedbacks will satisfy you in various aspects also!"
Marta Pankiv
MMA Italian Amateur Champion
Verified Athlete"This program took my strength and power to a whole new level. I’m hitting harder, controlling the clinch, and dominating exchanges like never before. Moreover, it fits perfectly into my specific training routine. Andrea didn’t just improve my MMA game, he made me a force to be reckoned with."
