STRONG - 6 Week Strength Training Programme
IronGuardCoaching
Functional Fitness, Strength & Conditioning, Jiu Jitsu, Combat SportsI first created The Strong Training Program in order to help my BJJ teammates build a strong foundation of strength and muscle mass.
A lot of grapplers know they should be lifting weights but end up walking into the gym without a clear plan and can be overwhelmed. Too many complicated exercises, too many conflicting opinions, and no real structure.
This program aims to solve that.
The Strong Program is a 6 week strength program built around simple, effective training that anyone can follow, even if you have little or no experience in the weight room.
Each week includes 3 to 4 full body strength sessions built around the lifts that matter most. Squats, presses, pulls, and hinges. The goal is simple. Get stronger on the big movements that build solid strength and muscle.
Every session is structured to be efficient and straightforward:
- Introduction to simple plyometrics for warm-ups
- Compound lifts to build strength
- Simple supersets to add muscle and balance
- Isolation work to finish the session properly and get you looking good
No fluff. No unnecessary complexity.
While this program was originally designed with jiu jitsu athletes in mind, the reality is that anyone can benefit from it. Whether you train jiu jitsu, boxing, MMA, another sport, or you simply want to build a stronger, more capable body in the gym, this program will give you the structure and progression you need to start seeing results.
Over the next 6 weeks you'll build strength, add muscle, and develop a solid foundation that will carry over into both your training and everyday life.
I hope you enjoy it and please leave me some feedback.
A
Rowing
1 x 1000
B1
Med Ball Wall Throw
2 x 4 @ 19.84 kg
B2
Pogo Jump
2 x 10
C
Barbell Bench Press Flat
4 x 8 @ 6, 7, 8, 8
D
Barbell Bent Over Row
4 x 8 @ 6, 7, 8, 8
E
Leg Press 1
4 x 8 @ 6, 7, 8, 8
F1
Incline DB Bench Press
3 x 10
F2
Single Arm DB Row
3 x 10
G
Incline Cable Fly
3 x 12 @ 7
H
Incline bicep curl
3 x 12 @ 7
A
Airdyne
1 x 5:00 @ 6
B1
A-SKIPS!
2 x 50
B2
Incline Plyo Push-Ups
2 x 6
C
Barbell Back Squats
4 x 8 @ 6, 7, 8, 8
D
Close Grip Lat Pulldowns
4 x 8
E
DB Shoulder Press
4 x 8
F1
DB Walking Lunges
3 x 8
F2
Reverse Flys
3 x 10
G
DB Lateral Raise
3 x 12
H
Kneeling Woodchops
3 x 15
A1
SkiErg
2 x 250
A2
Rowing
2 x 250
B
Romanian Deadlift
4 x 8 @ 6, 7, 8, 8
C
30 Degree Incline DB Bench Press
3 x 8 @ 6, 7, 8
D
Seated Cable Row
3 x 8
E
Machine chest press
3 x 10
F1
Tricep Rope Pulldowns
3 x 12 @ 7
F2
Split Stance Overhead Tricep Extension
3 x 8 @ 8
G
Hanging leg raises
3 x 10
A
Close Grip Bench Press
3 x 8
B1
EZ Bar Curl
3 x 10
B2
Tricep Pushdown
3 x 12
C1
Seated Incline DB Curls
3 x 12
C2
DB Overhead Tricep Extension
3 x 12
D1
Hammer Curl
3 x 12
D2
Straight bar pushdown
3 x 12
D3
DB Lateral Raise
E1
DB Bicep Curls
2 x 15
E2
Bench Dips
3 x 15
A
Rest
Lewis Howe
I am a former semi-professional rugby player and regular MMA fighter and endurance competitor. I've been coaching for 6+ years, and have travelled the world learning from some of the most successful coaches & athletes and their training philosophies I'm just a bloke who wants to be an above average athlete with a passion to help others do the same. If you want to achieve something I'm here for it
Grab your programme for as little as 80p/per day
Get STRONG - 6 Week Strength Training Programme
Marcus
Casual rugby player | Busy worklife
Verified Athlete"" Mate I've never been this strong and fit in my life""
Frankie
Business Owner | No prior training exp
Verified Athlete""I'm happier and healthier with the physique to show""
Cameron
12 Hour work shifts | Amateur boxer
Verified Athlete""I would've stayed out of shape if it wasn't for the programme, you can only go off what you know""
Jacob
Nightshift Worker | Wanted a change
Verified Athlete""I love it, I see new changes every week""