Superfly Performance
Combat Sports, Jiu JitsuA 3-day-per-week strength program built specifically for serious Brazilian Jiu-Jitsu athletes. This system develops the qualities that actually transfer to the mats—max strength, explosive power, grip endurance, and full-body durability—without compromising your ability to train and recover. Minimal fluff, maximum carryover.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Front Squat
5 x 3
B
Pull Up
5 x 5
C
RDL
3 x 6
D
Single Arm Dumbbell Row (Supported)
3 x 8
E
Adductor Plank (Knees)
3 x 40
F
Farmer Hold (Single Arm)
3 x 20
A
Trap Bar Deadlift (Higher Handles)
6 x 2
B
Bench Press
4 x 4
C
Bulgarian Split Squat (Goblet)
3 x 6
D
T-Bar Row
3 x 8
E1
4-Way Neck
3 x 5
E2
Elbow on Knee External Rotation
3 x 8
F
Towel Hang
3 x MAX
A1
Box Jump
3 x 5
A2
Lateral Medball Slam
3 x 5
B
Back Squat
6 x 3
C
Standing Landmine Press
4 x 6
D
Prone Machine Hamstring Curl
3 x 8
E1
Anti-Rotation Hold
3 x 20
E2
Side Bend (Dumbbell)
3 x 15
Cauê Rodrigues
Verified Athlete
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