BJJ Strong

Jiu Jitsu, Wrestling, Combat Sports

Coach

Kieren Lefevre

BJJ Strong is a 12-week pure-strength block — heavy compound lifting, wave-loaded progression and high RPE — built to make you genuinely harder to move on the mats. Suitable for all levels.

Comes in 2-day and 3-day per week versions (sold separately). Delivered through TrainHeroic with a demo video on every lift.

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

$99

Get BJJ Strong | 3-Days Per Week

Real strength that transfers

Heavy compound lifting builds raw, full-body strength that shows up everywhere in grappling — controlling position, breaking grips, surviving bad spots. No one ever lost a roll for being too strong.

Wave-loaded to keep progressing

Three phases — Intro, Strength, Power — wave-load your training so strength climbs week over week instead of stalling, finishing with a power emphasis that makes your new strength fast.

2× or 3× version

Two full versions, so you pick the frequency that fits your mat week. Time-efficient supersets keep each session to around 45–60 minutes, leaving plenty in the tank for class.

Programmed by a competing coach

Every movement earns its place by transferring to grappling, written by a coach who competes. Full-body and superset-driven, each session fits around your mat week instead of stealing your recovery.

Features

Programming 3 days per week

Heavy compound strength with wave-loaded progression, in 2-day and 3-day versions, autoregulated by RPE and built for grapplers of any level.

Exercise Video Guidance

Instructional videos, filmed by your coach Kieren Lefevre, to guide your practice and make execution easy

Delivered through TrainHeroic

Run it from your phone — log sets, track loads and PRs, and hit built-in rest timers in the gym.

Sample Week

Week 1 of 12-week program

Sunday

Phase 1 | Week 1 | Day 1

T-Spine Mob.

1 x 3:00

Deep Squat and Reach.

3 x 1:00

Shoulder Dislocates

3 x 10

Single Knee Drop.

3 x 10

Trap Bar Deadlift.

4 x 6

Barbell Overhead Press.

4 x 6

Zercher Squat.

4 x 6

Hanging Leg Raises.

3 x 10

Isometric Med Ball Squeeze

3 x 10

Tuesday

Phase 1 | Week 1 | Day 3

General Hip Opener (All Purpose Hip Opener).

1 x 3:00

Olympic Wall Squat.

3 x 1:00

Modified Pigeon.

3 x 10

Squat Pulls.

3 x 10

Barbell Back Squat.

4 x 6

Overhand Pull Ups.

4 x 5

Straight Leg Deadlifts.

4 x 6

Hollow Body Progressions.

3 x 60

Farmers Carry.

3 x 25

Thursday

Phase 1 | Week 1 | Day 5

Small to Large Arm Circles.

3 x 10

Resistance Band Lat Opener.

3 x 1:00

Cossack Squat.

3 x 5

Trapped Fist.

3 x 10

Dumbbell Floor Press.

4 x 6

Barbell Forward Lunges.

4 x 6

Barbell Rows.

4 x 6

Med Ball Rotations with a Band.

3 x 10

Dead Hang.

3 x 1:00

Coach

More from BJJ Strong

Kieren Lefevre

Start getting strong for the mats.

One payment, lifetime access, delivered to your phone through TrainHeroic. Build real grappling strength, stay durable, and become genuinely harder to deal with.

Get BJJ Strong | 3-Days Per Week

FAQs

Who is BJJ Strong for?

Any grappler who wants serious, transferable strength — from day-one white belts to competitive black belts. If you're brand new to lifting, BJJ Strength Foundation is a gentler on-ramp into the same approach.

How many days per week is it?

Your choice — 2 or 3 days per week, each sold separately. Around 45–60 minutes a session, full-body and superset-driven, across a 12-week block.

Can I run this while training jiu-jitsu?

Yes — it's built to. Full-body, superset-driven and autoregulated by RPE, so it flexes with your mat week and leaves room for classes and sparring.

What equipment do I need?

Standard gym kit — barbell, plates, a rack, a bench, dumbbells, a kettlebell and bands. A trap bar is handy for the deadlifts. Most movements have substitutions.

Is it beginner friendly?

Yes — BJJ Strong suits all levels, from white belt to black belt. If you're brand new to lifting, start with BJJ Strength Foundation and progress into Strong.

What happens after I buy?

You get instant access in the TrainHeroic app. Log workouts, track loads, hit rest timers and watch a demo of every movement from your phone.

The Proof

Chris W.

BJJ Purple Belt

Verified Athlete

"Six months of BJJ Strong and my strength, conditioning and mobility are all up — and I've stayed resilient to injuries. You can't go wrong."

Marawan M

Competitor

Verified Athlete

"I won my Naga gold medal recently and competed successfully against bigger opponents — that takes more stamina, more power."

Andres R.