No BS - No Gimmicks
Coach Ray Cossio MS, CSCS
Jiu JitsuNo gimmicks. No fluff. Just a proven 12-week program built for BJJ athletes who want to get stronger, faster, and more explosive—without burning out on the mats.
This program is designed to: -Build real, functional strength that translates directly to grappling. -Increase speed, power, and conditioning while keeping recovery in mind. -Fit seamlessly alongside your jiu jitsu training—so you can lift smarter, not harder.
I focus only on high-value exercises and training methods that deliver the most results in the least time. Whether you want to peak for competition in 12 weeks or run it year-round in cycles, this program adapts to your goals.
Simple and Effective. If you’re serious about taking your jiu jitsu performance to the next level, this is your edge.
A
Sumo Deadlift
4 x 3
B
Box Jump
1 x 10
C
DB Walking Lunges (Coach Ray)
3 x 12
D
Copenhagen Plank
3 x 1 @ 0:30
E
Superman Hold
1 x 3 @ 1:00
A
Cardio
6 x 1:00 @ 7
A1
Bench Press
4 x 3
A2
ankle pops
5 x 1 @ 0:30
B
1-Arm DB Row
3 x 5
C
Is, Ys, Ts
3 x 8
D
Suitcase Hold
3 x 0:30
A
Cardio
1 x 20:00
A
Speed Sumo Deadlift
5 x 5 @ 45 %
B
Speed Bench Press
5 x 5 @ 45 %
C
Prone Machine Hamstring Curl
3 x 12
D
Single Arm Cable Row
3 x 12
E
KB Russian Twist
3 x 0:30
Coach Ray
I bring over 10 years of experience in human performance, working across both the private and government sectors. The programs you’ll find here have been refined over the past 5 years with real clients and teams, tested and proven in the field.
Jeff Brown
BJJ Athlete
Verified Athlete"Ever since I started working with Ray and doing his BJJ strength and conditioning program, the results have been incredible. Combined with the skills I’m developing at Black Sheep (EPTX), my overall strength, endurance, and explosiveness have reached a new level."
