Victory High Performance

Jiu Jitsu
Coach
Matt Guffey

Features
2 sessions per week
Must use App app to view and log training
Program Training

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Confidence in Your Technique
etc. etc. etc.
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Roll Longer Without Gassing Out
etc. etc. etc.
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Win More Matches & Get Injured Less
etc. etc.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

VHP Breath Work and Foam Rolling

- Lay with your back flat, feet up on the wall, knees and hips at 90 degrees. - Place a medicine ball, sandbag, your gym bag, anything with a little bit of weight to it on your belly. - Breathe down into your stomach, trying to push the implement up toward the ceiling and keeping your chest low - 10 deep breaths - Foam roll: Hip Rotators/Glutes Lower Back Upper back/Shoulders Lats/Sides Quads/Inner thighs Estimated time to complete: 5 minutes

Prep

B

VHP Pattern Practice

Toe Touch to Squat 1x5 Split Squat 1x5ea

Prep

C

VHP Dynamic Warmup

Linear Dynamic Warmup: - Knee to chest (1x10 yards) - Heel to butt (1x10 yards) - Linear crawl (1x10 yards) - Forward skips (1x20 yards) - High knee run (1x20 yards) - Straight leg high kicks (1x20 yards) - Straight leg skips (1x20 yards) - Backpedal (1x20 yards) - Backward run (1x20 yards) Estimated time to complete: 5 minutes

D

VHP 10 Yard Sprint

3 x 1

E1

VHP Tall Kneeling Chest Pass

3 x 10

E2

VHP Box Jump

3 x 5

F1

VHP Kettlebell Deadlift

F2

VHP Stability Ball Bear Position Front Plank

F3

VHP Pushup

G1

VHP Goblet Split Squat

G2

VHP Tall-Kneeling Anti-Rotation Press

2 x 20

G3

VHP Standing TRX/Ring Row

Wednesday
Week 1 Day 4

Prep

A

VHP Breath Work and Foam Rolling

- Lay with your back flat, feet up on the wall, knees and hips at 90 degrees. - Place a medicine ball, sandbag, your gym bag, anything with a little bit of weight to it on your belly. - Breathe down into your stomach, trying to push the implement up toward the ceiling and keeping your chest low - 10 deep breaths - Foam roll: Hip Rotators/Glutes Lower Back Upper back/Shoulders Lats/Sides Quads/Inner thighs Estimated time to complete: 5 minutes

Prep

B

VHP Pattern Practice

Lateral Squat 1x5ea Cross-reaching SLDL 1x5ea

Prep

C

VHP Dynamic Warmup

Lateral Dynamic Warmup: - Leg cradles (1x10 yards) - Heel to butt w/hip hinge (1x10 yards) - Lateral crawl (1x20 yards) - Lateral skips (2x20 yards) - Lateral shuffles (2x20 yards) - Carioca (2x20 yards) Estimated time to complete: 5 minutes

D

VHP Bike Sprint

3 x 0:10

E1

VHP Tall Kneeling Rotational Toss

3 x 10

E2

VHP Box Hop

3 x 10

F1

VHP Two Leg Stability Ball Hamstring Curl (Eccentric Only)

2 x 10

F2

VHP Side Plank

F3

VHP Chinup

G1

VHP Goblet Slider Reverse Lunge

G2

VHP Goblet Carry

2 x 20

G3

VHP Chest-Supported Two Arm Dumbbell Row

The Proof
verified-athlete-avatar Josh Beam

Blue Belt

Verified Athlete

"I joined looking to improve overall strength for grappling. On their program I’ve noticed big strength gains in areas I hadn’t considered before, specifically in single-leg lifts. My balance and movement quality have also improved, and I'm not sore all the time like I used to be training on my own."

verified-athlete-avatar Jess Strole

Purple Belt

Verified Athlete

"I joined VHP 7 months after major knee surgery (ACL reconstruction/meniscus repair). Since, I’ve regained physical capability far faster than I thought, without feeling like my knee is in danger of injury. I’m confidently able to train more in my sport. I could not recommend this program more!"

verified-athlete-avatar Vitor Paschoal

Black Belt

Verified Athlete

"I used to suffer from injuries constantly and needed help working around them to reach my full potential again. Since starting with VHP I've had ZERO INJURIES while training hard and I can clearly see the difference in strength, endurance, explosiveness, and overall mobility. 100% would recommend!"

Submission Strength System