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MAT-ARMOUR

Andrea Conti

Jiu Jitsu
Coach
Andrea Conti

This program isn't just about lifting weights, it's a strategic blend of movements engineered to maximize your BJJ performance. No more generic gym routines that leave you feeling disconnected from your grappling game. MAT-ARMOUR is focusing 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 & 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 reflexes and movement speed, turning every opportunity into an advantage.

P.S. This template is ALL the enthusiasts. Whether you're a beginner or a seasoned competitor, this program can be adapted to your skill level and goals. With progressive overload, personalized variations, and expert guidance, you'll see results on the mat and feel the difference in your grappling game. See you on board!

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Be shielded from injuries & explosive af
This program equips you with targeted prehab and movement drills, explosive strength, agility, and takedown dominance through a careful selection of multicompuound movement such as plyometrics and Olympic lifts variations.
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Reliable and expert guidance
This template is specifically designed to address the unique demands of BJJ, designed by a profound expert in the sport and first-hand experience in the field of strength and conditioning.
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Stop chasing numbers on the bar
If you do.. you're just finger-sticking rather than shooting for the moon. Work to become stronger and more explosive, this alone will make you unbreakable as well as enhance the quality of your sport specific routine on the mat, and life in general.
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Look good, feel good
if you lift according to science-based criterias, even aesthetic results will be immediately noticeable. And this will make you perform much better than not noticing changes when you look at the mirror.
Features
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Do you need support? I'm here
Your success is my success. If you need adjustments or answers, I will help you to stay on track through our exclusive Discord group members chat
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Programming 3 days per week
Direct access to three easy to follow sessions in which you will cover all the qualities and movements you need to maximize your longevity on the mat
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Exercise Video Guidance
Instructional Youtube videos to guide your practice and make execution easy
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Delivered through TrainHeroic
No more Excel sheets or PDF's. You just need your smartphone and a connection to track every progress
Equipment
Required
Barbells // Dumbells // Plates
Recommended
Kettlebells // Bands // Medballs
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Sample Week
Week 1 of 8-week program
Sunday
DYN. UPPER/ MAX LOWER

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

Tuesday
DYN. LOWER/MAX UPPER

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

Thursday
REPETITION EFFORT DAY

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

Coach
coach-avatar Andrea Conti

I am an athlete, passionate and assiduous practitioner of combat sports and student of the S&C world in general. Master graduated in Exercise Sciences back in Europe, my mission is to help as many practitioners as possible like me to take better care of themselves outside of their specific training.

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Don't waste no TIME.

Every time you ask yourself whether it's worth it or not, your opponents and teammates are getting stronger and more resilient to CRASH YOU. This is not about sculpting the body, but making it bulletproof for the tough rolls you're subjected to on a weekly

Get MAT-ARMOUR
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FAQs
Can I continue the program after 8 weeks?
Certainly. The template has been carefully periodized in such a way as to progressively overload the workload so as to be repeated at the end of the 8 weeks.
What can I do if I don't have all the tools in the program available?
Contact me for any changes and I will take care of it to customize it according to your specific needs.
What if I can only train 2 times a week?
There is no problem, even on 2 days a week the template is designed to cover all the features that will make you an animal on the mat. In any case, you can contact me and we will evaluate together which workouts will be essential for you.
I'm a beginner lifter, is this right for me?
If you've never trained in your life, better not. If you've already been training for at least a year or two, yes absolutely.
Can I train with this program if I am injured?
First understand the extent of the injury by contacting an expert in the field such as a sport physiotherapist. But generally speaking, this is not to be done if you are in an acute or injury rehab phase.
That's quite expensive, why should I pay 45$ for this?
Well, if you really want to become a stronger athlete, $45 is a joke. You can either buy this template written by a coach who practices, lives and has knowledge of the sport, get free and constant support, or go to Youtube, download something online and hope for the best. The choice is yours.
The Proof
verified-athlete-avatar 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."

MAT-ARMOUR