Strength training is an important part of any Jiu Jitsu athlete's training regimen. A well-designed strength program can help improve overall performance, increase power and explosiveness, and reduce the risk of injury.
This 8 weeks program has everything what you need.
Remember, strength training is just one piece of the puzzle. To be a successful Jiu Jitsu athlete, you also need to focus on technical skills, endurance, and recovery. Incorporating a well-designed strength program into your overall training regimen can help you improve in all these areas.
A1
90/90 drill
2 x 5
A2
Dynamic groiners
2 x 10
A3
Kneeling T spine rotations
2 x 5
A4
Broad Jump
2 x 3
B
Box Jump
5 x 3
C
DB Floor Press
3 x 6 @ 9
D1
Chest-Supported DB Row
3 x 8 @ 8
D2
YTW
2 x 15
E1
Seated DB Press
3 x 12
E2
Hammer Curl
3 x 12
E3
Skull Crushers
3 x 12
A1
Broad Jump
2 x 3
A2
Kneeling T spine rotations
2 x 5
A3
Dynamic groiners
2 x 10
A4
90/90 drill
2 x 5
B
Depth Plyo Push-Up
5 x 3
C
Box Squat
3 x 6 @ 9
D
Romanian Deadlift (RDL)
3 x 8 @ 8
E1
Med Ball Sit Up
3 x 12
E2
DB Reverse Lunge
3 x 12
E3
Copenhagen plank
3 x 0:15
F
DB Farmer's Walk
3 x 0:30 @ 10
G
A1
Chin-Up
3 x 10
A2
Dip
3 x 10
B1
Cossack Squat
3 x 10
B2
Single Leg Glute Bridge
3 x 10
C
Towel Biceps curl
2 x 20
D
Overhead Triceps Extension
2 x 20
E
Band Face Pull
2 x 20
F
DB Shrug
2 x 20
My name is Marek, 26 years old. With several years of experience in both strength training and combat sports, I bring a unique blend of knowledge and expertise to the table. Having personally trained in disciplines such as MMA, boxing, muay thai, and grappling, I understand the physical demands and technical nuances of these sports firsthand.
BJJ Athlete
Verified Athlete"The strength has gone up, you can definitely feel it, even the guys at sparring sessions, even heavier weights have a problem with me, so great, keep it up It definitely went up , everyone from the gym says that I'm growing a lot and that I'm a big machine they say."