MAT-START
ConditioningByDre
Jiu JitsuIf you're new to lifting but serious about improving your BJJ, MAT-START is your gateway to building real strength without burning out on the mats. This 4-week program is designed specifically for BJJ hobbyists who are novice lifters, helping you develop a solid foundation in strength, mobility and plyometrics while keeping you fresh for rolling.
What to Expect:
-2 sessions per week: Just enough to build strength without interfering with your BJJ schedule
-Beginner-friendly structure: Learn proper lifting technique and develop confidence in the gym
-Grappling-focused strength: Improve mobility, core stability, grip endurance, and total-body strength
-Injury prevention: Strengthen key muscles to reduce injury risk and keep you training longer
-Smart programming: A structured, no-BS approach that fits seamlessly into your BJJ routine
No fluff. No wasted energy. Just the essential strength work you need to move better, feel stronger, and perform at your best.
Features:
2 sessions per week
Must use TrainHeroic App to view and log training
24hrs support through App and email
Warm-up
A
3 Rounds Push up to Down Dog x 8 Dynamic Squat to stand x 8 Split Stance altrenating Pogo Hops x 15 each
B1
Tempo Goblet Squat
3 x 10
B2
Chest-Supported DB Row
3 x 12
C1
Bulgarian Split Squat
3 x 8
C2
Incline DB Bench Press
3 x 12
D1
Banded Deadbug
3 x 30
D2
Farmer's March in Place
3 x 30
Cardio
E
Choose your favorite cardio (like bike, run, row or ski-erg) 1' easy pace then: 6 x 30sec hard / 1min very, very easy For the "hard" portion of the intervals, these should be done at a speed that's 7-8 / 10 difficulty at the end of the first interval (they'll get harder from there!). Try to breathe through your nose only. You should be able to complete all intervals at the same speed. Record your speed to reference in the future.
Warm-up
A
3 Rounds Elbow to Plank Push-ups x 8 Lateral Lunge to OH reach x 8 Forward/Backward Pogo Jumps x 30
B1
Kettlebell Deadlift
3 x 10
B2
DB Bench Press
3 x 12
C1
Dumbell Romanian Deadlift (RDL)
3 x 12
C2
Pull Downs
3 x 12
D1
Shoulder Taps
3 x 30
D2
Straight Leg OH Sit Ups
3 x 10
Cardio
E
Choose your favorite cardio (like bike, run, row or ski-erg) 1' easy pace then: 5 x 1min hard / 1min very, very easy For the "hard" portion of the intervals, these should be done at a speed that's 6 / 10 difficulty at the end of the first interval (they'll get harder from there!). Try to breathe through your nose only. You should be able to complete all intervals at the same speed. Record your speed to reference in the future.
Warm-up
A
3 Rounds Short Copenhagen Plank - 30sec each 1/2 Kneeling Pallof Press - 30sec each Superman Hold - 30sec
B1
Half-Kneeling DB Shoulder Press
3 x 10
B2
DB Reverse Lunge
3 x 10
C1
DB Row
3 x 12
C2
Stability Ball Hamstring Curl
3 x 12
D1
Supine Plate Neck Flexion
3 x 20
D2
Close Grip Push-Up
3 x 10
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.
Get a clear and structured plan with simple, effective exercises designed for BJJ hobbyists. No guesswork, just the right guidance to help you build strength, improve mobility and while staying injury-free while keeping up with your training. Easy to follo
Get MAT-START
JP Landero
BJJ Brown Belt - NOGI Champion
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"Andrea's programs took my strength and power to a whole new level. I’m hitting harder, controlling the clinch, and dominating exchanges like never before and it fits perfectly into my specific training routine. He didn’t just improve my MMA game, he made me a force to be reckoned with."
Mimi Tian
BJJ Blue belt
Verified Athlete"Working with Andrea has been very satisfying. He goes above and beyond to ensure that you receive the best customized training suited for your needs and skill level. As someone who was looking to improve my overall cardio, strength, and power, I found that the results were incredibly beneficial!"
