New

BJJ Strength Foundation | 3-Day Full Body

BJJ Strong

Jiu Jitsu, Combat Sports, Wrestling

Coach

Kieren Lefevre

BJJ Strength Foundation is a 12-week, beginner-friendly strength base for grapplers — high-value compound lifts taught with a demo on every movement. The ideal on-ramp before heavier blocks.

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

$99

Get BJJ Strength Foundation | 3-Day Full Body

Build your strength base

No one ever lost a roll for being too strong. Foundation builds a fresh, confident base of strength and power — the platform every other BJJ Strong program is built on.

Learn the lifts, then load

A patient, approachable progression — Learn, Build, Progress. Groove the movements with a demo on every lift, build a base, then add load as your technique and confidence grow.

Choose your schedule

Choose the 2-day or 3-day version — sold separately — to match your week. Short, superset-driven sessions keep each one doable — around 45–60 minutes, around a full mat schedule.

Programmed by a competing coach

Every movement earns its place by transferring to grappling, written by a coach who competes. Beginner-friendly, full-body and built to fit around your mat week, not steal your recovery.

Features

Programming 3 days per week

A beginner-friendly base of strength and power, in 2-day and 3-day versions, with a demo on every lift and autoregulated by RPE.

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.

Equipment

Required

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

Recommended

Medicine Ball // Pull-Up Bar // Foam Roller

Sample Week

Week 1 of 13-week program

Sunday

Dynamic Warm-Up #10: Squat Focus

Opening and Closing the Gate.

1 x 10

Active Standing Hamstring with Scoop.

1 x 10

Long Lunge.

1 x 1:00

Olympic Wall Squat.

1 x 1:00

Table Top Bridge.

1 x 10

Squat Pulls.

1 x 10

Jumping Squats.

1 x 10

Burpees.

1 x 5

Sunday

Phase 1 | Week 1 | Day 1: Squat Focus

Zercher Squat.

3 x 8

Banded Push Ups.

3 x 10

Dumbbell Bench Rows 90 Degree.

3 x 8

Jefferson Curl.

3 x 10

Kettlebell Shoulder Press.

3 x 8

Walking Lunges.

3 x 8

Band Look Aways.

2 x 10

Single Arm Farmers Carry

2 x 20

Couch Stretch.

2 x 1:00

Tuesday

Dynamic Warm-Up #11: Upper Focus

Small to Large Arm Circles.

1 x 40

Shoulder Dislocates

1 x 10

Wrist Rotations.

1 x 10

The Drill Bit.

1 x 10

Finger Tip Push Ups.

1 x 10

Dynamic Frog Stretch.

1 x 10

Controlled Sit Outs.

1 x 10

Hindu Push Up.

1 x 10

Tuesday

Phase 1 Week 1 | Day 3

Overhand Pull Ups.

3 x 5

Z Press.

3 x 8

Close Grip Bench Press.

3 x 8

Goblet Squat.

3 x 8

Barbell Rows.

3 x 8

Dumbbell Straight Leg Deadlifts.

3 x 8

Single Arm Rotational Cable Row.

2 x 10

Dead Hang.

2 x 1:00

Side Lying Rotations.

2 x 10

Trapped Fist.

2 x 10

Thursday

Dynamic Warm-Up #12: Hinge Focus

Opening and Closing the Gate.

1 x 10

Hamstring Flossing.

1 x 20

Couch Stretch.

1 x 10

Deep Squat and Reach.

1 x 1:00

Side Lying Rotations.

1 x 10

Jumping Lunges.

1 x 5

Knees to Feet Vertical Jump

1 x 5

Burpees.

1 x 5

Thursday

Phase 1 | Week 1 | Day 4: Hinge Focus

Trap Bar Deadlift.

3 x 8

Chest Supported DB Row Neutral Grip.

3 x 8

Unilateral Bodyweight Hip Thrusts.

3 x 10

Kettlebell Swings.

3 x 10

Arnold Press.

3 x 8

Bodyweight Row.

3 x 10

Dumbbell Shrugs.

2 x 8

Sled Push.

2 x 20

Groin Stretch.

2 x 60

Scorpion Stretch.

2 x 60

Coach

More from BJJ Strong

Kieren Lefevre

BJJ Strength Foundation is a 12-week, beginner-friendly strength base for grapplers — high-value compound lifts taught with a demo on every movement. The ideal on-ramp before heavier blocks. Available as separate 2-day and 3-day per week versions — pick the one that fits your week. Short, superset-driven sessions fit a busy week. Delivered through TrainHeroic with a demo video on every lift.

Build your strength base.

One payment, lifetime access, delivered to your phone through TrainHeroic. Build a confident, resilient base of strength and power — the foundation every other program stands on. Pick the 2-day or 3-day version — each sold separately.

Get BJJ Strength Foundation | 3-Day Full Body

FAQs

Who is BJJ Strength Foundation for?

Beginners and anyone newer to lifting — it's the ideal starting point, from day-one white belts up. If you already have solid lifting experience, BJJ Strong is the heavier next step.

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, full-body and superset-driven, across a 12-week block.

Can I run this while training jiu-jitsu?

Yes — it's built to. Approachable, full-body and superset-driven, so it flexes around your mat week and leaves room for class and sparring.

What equipment do I need?

Standard gym kit — barbell, plates, a rack, a bench, dumbbells, a kettlebell and bands. Every lift has a demo video, and most movements have substitutions.

Is it beginner friendly?

Yes — this is our most beginner-friendly program, designed for first-time lifters to build a confident strength base before heavier blocks.

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