BHAVA HEALTH

Coach
Theo Davis

Features
1 sessions per week
Must use App app to view and log training
Program Training
$20
Get 7 Week Camp REPEATABLE PERFORMANCE
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Get The Most Out Of Your Training Effort
You may already be training hard and have a clear goal. The problem is often that BJJ, strength and conditioning are being combined in a way that creates more fatigue than useful adaptation The programme organises those demands so that more of the effort you put in actually contributes to the important qualities that are needed for competitive performances
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Maintain Speed And Power During Rounds
Competition conditioning is not just about being able to survive a hard round The aim is to maintain the quality of your efforts as fatigue builds. with stronger exchanges, faster scrambles, better movement and the ability to reproduce those efforts again after you have already worked hard. That is much closer to what actually matters in a match.
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Protect The Quality Of Your BJJ Practice
Strength and conditioning should make you a better grappler, not leave you permanently tired for grappling. By managing the surrounding workload more carefully, the programme leaves enough recovery for higher-quality sport practice, giving you more opportunity to improve your timing, technical efficiency, decision-making and competition game plan
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Become Deliberate With Your Conditioning
Conditioning becomes the priority of the block, but strength, power and aerobic fitness are not abandoned. They are maintained at a dose that supports the main goal without taking recovery away from it. You arrive at competition better conditioned without spending seven weeks becoming weaker, slower or generally less capable.
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Stop Fatiguemaxxing
For the full-time hobbyist, recovery is limited. The programme gives you a clear hierarchy for what needs to improve, what needs maintaining and what can be reduced when work, sleep or sport load changes. That means fewer weeks spent simply accumulating fatigue and more weeks where the important sessions can actually be performed well.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
Week 1 of 7-week program
Sunday
BHAVA COMP PREP Upper Push Lower Pull

A1

Med Ball Overhead Taps To Wall

2 x 8 @ 6.61 kg

A2

MEDICINE BALL CHEST TOSS EXTENSIVE

2 x 8 @ 6.61 kg

A3

MED BALL SIDE TO SIDE OVERHEAD SLAM

2 x 4 @ 6.61 kg

B1

MED BALL ROTATIONAL SHOTPUT

2 x 3 @ 6.61 kg

B2

SEATED OVERHEAD MEDBALL OVERHEAD THROW

2 x 3 @ 6.61 kg

C1

BENCH PRESS PRACTICE

2 x 3-6

C2

1-ARM DB ROW 3 POINS OF CONTACT

2 x 6-8

C3

HAMSTRINGS AND CORE

2 x 4-8

D1

HIGH HIP HINGE (ROMANIAN DEADLIFT RDL)

2 x 4-6

D2

DB SKULL CRUSHER

2 x 8-12

D3

CABLE FACE PULL

2 x 12-15

E1

TRICEP PUSHDOWN (Pick Favourite Variation)

2 x 12-15

E2

KNEE HYGIENE

2 x 6-12

E3

CABLE SIDE LATERAL RAISE

2 x 12-20

Monday
BHAVA COMP PRIORITY BJJ Training

A

BJJ CLASS or MARTIAL ARTS PRACTICE

3 x 7:00 @ 6

Tuesday
BHAVA COMP PREP Conditioning or Active recovery

A1

Assault Bike

6 x 8 @ 2:00

A2

Assault Bike

5 x 4:00 @ 6

Wednesday
BHAVA COMP PRIORITY BJJ Training

A

BJJ CLASS or MARTIAL ARTS PRACTICE

Wednesday
BHAVA COMP PREP Upper Pull Lower Push

A1

ALTIS RUDIMENT JUMP SERIES

1 x 10

A2

Deep Tier Split Squat Plyo

2 x 4 @ 5

A3

Lateral BOUND W/ Deep Tier Reach

2 x 4 @ 5

B1

Seated Low Box Jump

2 x 2-3 @ 7

B2

BROAD JUMP FOR DISTANCE

2 x 2-3 @ 7

C1

CHIN UP PROGRESSION

8

C2

ESTABLISH YOUR PREFERRED SPLIT SQUAT VARIATION

C3

ARM BAR SHOULDER MOBILITY

2 x 3-6

D1

Lying Leg Curl

2 x 8-12

D2

1 ARM THORAX ROW

2 x 8-12

E1

BICEP CURL (PICK FAVOURITE EXERCISE)

2 x 8-12

E2

MJ CALF RAISE

2 x 4-8

E3

BOSCH HOLDS

2 x 4-8

Thursday
BHAVA COMP PREP Recover

A

RECOVERY METHODS

5 x 3:00 @ 2:00

B1

BACK MOBILITY PICK WHAT FEELS GOOD

B2

HIP MOBILITY OPTIONS PICK YOUR FAVOURITES

B3

SHOULDER MOBILITY OPTIONS PICK WHAT FEEL GOOD

Friday
BHAVA COMP PRIORITY BJJ Training

A

BJJ CLASS or MARTIAL ARTS PRACTICE

3 x 7:00 @ 6, 7, 8

Saturday
BHAVA COMP PREP Recovery

A

RECOVERY METHODS

5 x 3:00 @ 2:00

B1

BACK MOBILITY PICK WHAT FEELS GOOD

B2

HIP MOBILITY OPTIONS PICK YOUR FAVOURITES

B3

SHOULDER MOBILITY OPTIONS PICK WHAT FEEL GOOD

Coach
More from BHAVA HEALTH
coach-avatar Theo Davis

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EVERYDAY PERFORMANCE

The BHAVA philosophy is designed to leave you stronger, fitter and more capable, but also better equipped to manage your own training and health. The aim is not dependence on a programme, but more autonomy, better judgement and greater movement freedom

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FAQs
Any questions regarding the program, reach out to me directly
email: Bhavahealth@gmail.com

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