MAT-ARMOUR

Andrea Conti

Jiu Jitsu

Coach

Andrea Conti

If 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.

$45

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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.

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.

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.

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.

Remove confusion in training

This simple, effective and time efficient program, removes all the guesswork so you can focus 100% of your attention where it matters: the mats. Let the template handle the rest and if you need a tweak due to pain, schedule or some other unforseen circumstance, don't worry: we,ve got you covered.

Features

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

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

Exercise Video Guidance

Instructional Youtube videos to guide your practice and make execution easy

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

Sample Week

Week 1 of 8-week program

Sunday

DYN. UPPER/ MAX LOWER

Half-Kneeling Anti Rotational MB Chop

2 x 10 @ 6

Depth Drop

2 x 10 @ 6

DB Push Press

6 x 3 @ 6

Romanian Deadlift

3 x 6 @ 6

Front Squat

3 x 6 @ 6

KB Gorilla Row

2 x 20 @ 6

1-Arm KB Front Rack Carry

2 x 40 @ 6

Stability Ball Hamstring Curl

1 x MAX @ 9

Band Face Pull

1 x MAX @ 9

Tuesday

DYN. LOWER/MAX UPPER

Linear Rebounds to Box

2 x 40 @ 6

Kneeling Plyo Push-Up

2 x 10 @ 6

2 DB Vertical Jump & Stick

6 x 3 @ 6

Floor Press

3 x 6 @ 6

Pendlay Row

3 x 6 @ 6

DB Rear Foot Elevated Split Squat

2 x 10 @ 6

Bear DB Drags

2 x 40 @ 6

DB Shrug

1 x MAX @ 9

Short Copenhagen Plank w/ ADD

1 x MAX @ 9

Thursday

REPETITION EFFORT DAY

Alternate Split Pogo Jumps

2 x 40 @ 6

Kneeling Pop Up

2 x 10 @ 6

DB Good Morning

2 x 10 @ 6

Med Ball Slam

2 x 10 @ 6

Incline DB Press

2 x 12 @ 6

Heels Elevated 2 DB Squat

2 x 12 @ 6

45 Degree Incline DB Row

2 x 12 @ 6

DB Hip Thrust on Bench

2 x 12 @ 6

Hanging Knee Raises to Chest

1 x MAX @ 9

Archer ISO Hold

1 x MAX @ 9

Coach

More from Andrea Conti

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.

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 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.

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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

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."

Customer Reviews

Overall Rating

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