Patriot Strength

Coach
james gonzales

I designed this program to help jiu jitsu Athletes be able to supplement their jiu jitsu training with strength and conditioning training. This 3 day training program is great for athletes who would rather roll more than lift. great for athletes who train jiu jitsu 4 days or more a week. but remember to you improve you also need to rest. Jiu jitsu is strenuous on the body and joints and strength training helps strengths the tendons and bone density to help prevent injuries on the mat while also improving cardiovascular and muscular endurance. Ive lost matches because i have gassed out in the middle of the match when i was up ahead on a good number of points and believe me that is not a good feeling. being able to last through out the whole round and being able to recover between matches can make the difference between being a champion on the mats.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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GAINS
Stronger, less vulnerable to injury, faster, and CONFIDENCE
Features
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Programming 3 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
conventional gym // sleds // ssb bar // plyo boxes
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Box Squat

4 x 6 @ 70 %

B

Good Morning

4 x 10

C

Bulgarian Split Squat

4 x 25

D

Prone Machine Hamstring Curl

4 x 20

E

stationary/ Belt squat march

5 x 1:00

F

Dead Bug

4 x 25

Tuesday
Week 1 Day 3

A

Barbell Bench Press

4 x 6 @ 70 %

B

one arm incline DB press

4 x 10

C

Barbell Row

4 x 8

D

1-Arm DB Row

4 x 25

E

DB Hang Power Clean & Jerk

1 x 10 @ 10:00

F

Barbell russian

5 x 20

Thursday
Week 1 Day 5

A

Trap Bar Deadlift

4 x 6 @ 70 %

B

Barbell Hip Thrust

4 x 10

C

Farmers carry

4 x 40

D

Towel/ GI Lat pulldowns

4 x 10

E

KB squat jumps

1 x 10:00

F

banded/ cable anti rotation hold

5 x 60

Coach
coach-avatar james gonzales

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Solid

By the end of this program you will look, feel and BE bigger, Faster, Stronger and more prepared than your opponent on the mats!

Get Jiu Jitsu Strength & Conditioning
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FAQs
will this program work for MMA?
YES! This program is designed to help athletic strength in all aspects.
The Proof
verified-athlete-avatar @lopestatu

jiu jitsu black belt competitor

Verified Athlete

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verified-athlete-avatar @jimmygonzojj

Purple belt jiu jitsu competitor

Verified Athlete

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Jiu Jitsu Strength & Conditioning