BJJ Strong Online

Combat Sports
Coach
Kieren Lefevre

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

benefit-image-0
Equipment
Recommended
Full gym setup - Barbell // Bench // Weight Plates // Dumbbells // Kettlebells // Resistance BandsĀ 
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Phase 1 | Week 1 | Day 1

A

Z Press.

12, 12, 6, 6, 6, 6

B

Barbell Rows.

4 x 6

C

Barbell Deadlifts.

12, 12, 8, 8, 8, 8

D1

KB Sling Shot Swing.

3 x 10

D2

Box Jumps.

3 x 10

Sunday
Dynamic Warm-Up #17: Upper Focus 3

A

Resistance Band Lat Opener.

1 x 1:00

B

Banded Bully.

1 x 1:00

C

Shoulder Dislocates

1 x 10

D

Wrist Rotations.

1 x 10

E

Reverse Elbow Rotations.

1 x 10

F

Scorpion Stretch.

1 x 30

G

Controlled Sit Outs.

1 x 10

H

Burpees.

1 x 5

Monday
Optional Cardio

A

Run

1 x 20:00

Monday
Dynamic Warm-Up #13: Squat Focus 2

A

Long Lunge.

1 x 1:00

B

Hamstring Flossing.

1 x 20

C

Dynamic Frog Stretch.

1 x 10

D

Knee Drops.

1 x 10

E

90 90 Get Ups.

1 x 10

F

Cossack Squat.

1 x 5

G

Walking Lunges.

1 x 5

H

Broad Jump.

1 x 5

Tuesday
Phase 1 | Week 1 | Day 3

A

Zercher Box Squat.

12, 12, 6, 6, 6, 6

B

Bulgarian Split Squat.

4 x 3

C

Landmine Slow to Fast Jerk

4 x 6

D1

Explosive Push Ups.

3 x 10

D2

Kettlebell Cleans.

3 x 10

Tuesday
Dynamic Warm-Up #13: Squat Focus 2

A

Long Lunge.

1 x 1:00

B

Hamstring Flossing.

1 x 20

C

Dynamic Frog Stretch.

1 x 10

D

Knee Drops.

1 x 10

E

90 90 Get Ups.

1 x 10

F

Cossack Squat.

1 x 5

G

Walking Lunges.

1 x 5

H

Broad Jump.

1 x 5

Thursday
Phase 1 | Week 1 | Day 5

A1

Weighted Overhand Pull Ups.

3 x 8

A2

Supine Band Pull Apart.

3 x 10

B1

Incline Dumbbell Bench Press.

3 x 8

B2

Banded Bully.

3 x 1:00

C1

Standing Dumbbell Bicep Curls.

3 x 15

C2

Dumbbell Skull Crushers.

3 x 15

D1

Hanging Leg Raises.

3 x 10

D2

Copenhagen Plank.

3 x 60

Thursday
Dynamic Warm-Up #14: Upper Focus 2

A

Modified Downward Dog.

1 x 1:00

B

Cat Cow.

1 x 10

C

Cobra Pose.

1 x 60

D

Modified Superman.

1 x 10

E

Palm Walks.

1 x 60

F

Side Neck Stretch.

1 x 30

G

Hindu Push Up.

1 x 10

H

Burpees.

1 x 5

Friday
Phase 1 | Week 1 | Day 6

A

Run

4 x 4:00

B

Assault Bike

8 x 0:20

Friday
Dynamic Warm-Up #10: Squat Focus

A

Opening and Closing the Gate.

1 x 10

B

Active Standing Hamstring with Scoop.

1 x 10

C

Long Lunge.

1 x 1:00

D

Olympic Wall Squat.

1 x 1:00

E

Table Top Bridge.

1 x 10

F

Squat Pulls.

1 x 10

G

Jumping Squats.

1 x 10

H

Burpees.

1 x 5

Coach
coach-avatar Kieren Lefevre

BJJ Beast Mode | 4-Day Hybrid Athlete