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BJJ Power | 3-Day Full Body

BJJ Strong

Jiu Jitsu, Wrestling, Combat Sports

Coach

Kieren Lefevre

BJJ Power is a 12-week, full-body program that develops explosive force — the rate of force that turns position into a finish. Ballistic work, plyometrics and Olympic-lift derivatives on a bedrock of strength, for experienced lifters.

Available as separate 2-day and 3-day per week versions — pick the one that fits your week. Delivered through TrainHeroic with a demo video on every lift.

$99

Get BJJ Power | 3-Day Full Body

Force you can use fast

Power is strength expressed quickly. Ballistic lifts, jumps and throws train your body to deliver force in an instant — exactly when a scramble, sweep or pass is decided.

Strength, layered into speed

Three phases — Strength, Power, Peak — each layer explosive work onto a strength base, sharpening your rate of force so your hardest, fastest output peaks when you need it.

Choose your schedule

Choose the 2-day or 3-day version — sold separately — to match your week. Explosive primary work in supersets keeps each session to around 45–60 minutes, capped with a sprint finisher.

Programmed by a competing coach

Every movement earns its place by transferring to grappling, written by a coach who competes. Explosive power built on a real strength base — and built to fit around your mat week.

Features

Programming 3 days per week

Explosive force — ballistic lifts, plyometrics and Olympic-lift derivatives, in 2-day and 3-day versions, with a demo on every lift.

Exercise Video Guidance

Instructional videos 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.

Equipment

Required

Barbell // Weight Plates // Squat Rack // Flat Bench // Dumbbell

Recommended

Plyo / Jump Box // Bumper Plates // Medicine Ball

Sample Week

Week 1 of 13-week program

Sunday

Dynamic Warm-Up #1

Opening and Closing the Gate.

1 x 10

Heel to Toe Straight Leg Walks

1 x 10

Inch Worms.

1 x 5

Shoulder Dislocates

1 x 20

Kneeling T Spine Rotations.

1 x 5

Mountain Climbers.

1 x 20

Knees to Feet Vertical Jump

1 x 5

Burpees.

1 x 5

Sunday

Phase 1 | Week 1 | Day 1

Weighted Jumping Squats.

6 x 10

Low Row - Neutral Wide Grip

6 x 6

Barbell Push Press.

3 x 10

Sumo Deadlifts.

3 x 6

Underhand Chin Ups.

2 x 10

Neck Isometric Hold.

2 x 30

Assault Bike

4 x 0:30

Couch Stretch.

1 x 5:00

Tuesday

Dynamic Warm-Up #2

Long Lunge.

1 x 0:30

Supine Band Pull Apart.

1 x 10

Cat Cow.

1 x 10

Couch Stretch.

1 x 10

Small to Large Arm Circles.

1 x 10

Mountain Climbers.

1 x 20

Jumping Lunges.

1 x 5

Burpees.

1 x 5

Tuesday

Phase 1 | Week 1 | Day 3

KB Sling Shot Swing.

6 x 10

Barbell Forward Lunges.

6 x 3

Mid Thigh Pull

3 x 10

Dumbbell Bench Press.

3 x 6

Ballistic Landmine Rotations.

3 x 10

Tabletop KB Pass Throughs.

3 x 5

Single Arm Farmers Carry.

2 x 1:00

Scorpion Stretch.

1 x 5:00

Thursday

Dynamic Warm-Up #3

Olympic Wall Squat.

1 x 1:00

Palm Walks.

1 x 30

The Drill Bit.

1 x 10

Kneeling T Spine Rotations.

1 x 5

Table Top Bridge.

1 x 10

Squat Pulls.

1 x 10

Jumping Squats.

1 x 10

Burpees.

1 x 5

Thursday

Phase 1 | Week 1 | Day 5

Barbell Deadlifts.

6 x 10

Chest Supported DB Row Neutral Grip.

6 x 6

Landmine Slow to Fast Jerk

3 x 5

Zercher Box Squat.

3 x 6

Bottoms Up Press.

3 x 5

Half Kneeling Rotational Med Ball Throw.

3 x 5

Assault Bike

4 x 0:30

Neck Fix - Follow Along.

1 x 5:00

Coach

More from BJJ Strong

Kieren Lefevre

Kieren Lefevre is a certified fitness instructor, jiu-jitsu strength & conditioning coach and ISSN Sports Nutrition Specialist — and a competing grappler who trains the way he programs.

Win more scrambles.

One payment, lifetime access, delivered to your phone through TrainHeroic. Develop the explosive force that turns position into a finish — built on a real strength base. Pick the 2-day or 3-day version — each sold separately.

Get BJJ Power | 3-Day Full Body

FAQs

Who is BJJ Power for?

Experienced grapplers with a year-plus of training who want explosive force — intermediate to advanced lifters. If you're newer to lifting, start with Strength Foundation or Strong, then come back for speed.

How many days per week is it?

This page is one version — 2-day and 3-day are sold separately, so pick the one that fits your week. Around 45–60 minutes a session, across a 12-week block.

Can I run this while training jiu-jitsu?

Yes — it's built to. Explosive work sits on a strength base and is programmed to leave you fresh for class and sparring, fitting around your mat week.

What equipment do I need?

Standard gym kit — barbell, plates, a rack, a bench, dumbbells and bands. A plyo box and bumper plates help with the jumps and Olympic-lift derivatives. Most movements have substitutions.

Is it beginner friendly?

No — power needs a strength base, so this is for experienced lifters. New to lifting? Start with Strength Foundation or Strong, then come back to build explosive speed.

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