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BJJ Dominate | 3-Day Full Body

BJJ Strong

Jiu Jitsu, Combat Sports, Wrestling

Coach

Kieren Lefevre

BJJ Dominate is a 12-week, 3-day full-body block that builds the strength, power and conditioning that decide matches. It suits all levels — from day-one white belts to competitive black belts.

Every session is full-body, superset-driven and autoregulated by RPE, so it stays efficient and complements your mat week. Delivered through TrainHeroic with a demo video on every lift.

$149

Get BJJ Dominate | 3-Day Full Body

Win every phase of the match

Strength to control, power to finish, and the conditioning to still be sharp in the final exchange — Dominate trains the three qualities that actually decide matches, in one efficient full-body block.

Made to peak

Three wave-loaded phases — Strength, Power, Peak — build you up, convert that strength into explosive power, then sharpen you to a competition peak. You arrive on the day at your best, not your most fatigued.

Scales to any level

Loads are set by RPE, not fixed percentages, so the same program works for a day-one white belt and a competitive black belt. Every movement has a regression and a substitution, so you can run it at any level.

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 ~60-minute session fits around your mat week instead of stealing your recovery.

Features

Programming 3 days per week

Strength, power and conditioning in one efficient full-body block, autoregulated by RPE and built for grapplers of any level.

Exercise Video Guidance

Instructional videos, filmed by 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.

Equipment

Required

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

Recommended

Medicine Ball // Ski-Erg or Rower // Pull-Up Bar

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

Barbell Back Squat.

6 x 6

Chest Supported DB Row Neutral Grip.

4 x 8

Kettlebell Shoulder Press.

4 x 6

Jefferson Curl.

4 x 5

Banded Push Ups.

3 x 10

Band Look Aways.

3 x 5

SkiErg

6 x 0:10

Couch Stretch.

1 x 3:00

Scorpion Stretch.

1 x 2:00

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

Barbell Overhead Press.

6 x 6

Dumbbell Bench Press.

4 x 8

Walking Lunges.

4 x 6

Unilateral Bodyweight Hip Thrusts.

4 x 6

Underhand Chin Ups.

3 x 8

Supine Band Pull Apart.

3 x 10

Assault Bike

6 x 0:10

Static Hamstring Stretch.

1 x 2:00

Groin Stretch.

1 x 2:00

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

Split Stance Trap Bar Deadlift.

6 x 4

Hanging Scapular Retractions.

4 x 10

Bodyweight Row.

4 x 8

Dumbbell Shrugs.

4 x 8

Hindu Push Up.

3 x 5

Bear Crawls.

3 x 10

Single Arm Farmers Carry

Palm Stretch.

1 x 2:00

Long Lunge.

1 x 2:00

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.

Start dominating on the mats.

One payment, lifetime access, delivered to your phone through TrainHeroic. Get strong, explosive and hard to deal with — and show up to your next tournament ready to dominate your bracket. Suitable for every level.

Get BJJ Dominate | 3-Day Full Body

FAQs

Who is BJJ Dominate for?

All levels — from day-one white belts to competitive black belts. Dominate suits competitors and hobbyists who want to get stronger, more explosive and better conditioned for grappling, in just three sessions a week.

How many days per week is it?

Three days per week, around 60 minutes a session, across a 12-week block. Each full-body day is superset-driven and finishes with a short conditioning burst.

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, sparring and recovery.

What equipment do I need?

Standard gym kit — barbell, plates, a rack, a bench, dumbbells, a kettlebell and bands. A medicine ball and a ski-erg or rower help with the conditioning. Most movements have substitutions.

Is it beginner friendly?

Yes — Dominate suits all levels, from day-one white belts to competitive black belts. Every movement has a regression and a substitution. It can be challenging if you're brand new to lifting, but it scales to you.

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 — all from your phone.