BJJ Strong
Combat Sports, Jiu Jitsu, Wrestling
Coach
Kieren Lefevre
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
A relentless gas tank
High-intensity work raises your VO2 max and work capacity — the size of your engine — so you can push a pace that breaks the people across from you.
Raise your ceiling
Structured intervals push your top-end capacity higher week over week, so your hardest pace keeps climbing instead of stalling — and the last round feels like the first.
Pairs with any program
A few hard but short sessions a week that bolt onto any BJJ Strong program — or run on their own. Big conditioning return without burying your strength work or your mat time.
Programmed by a competing coach
Built by a coach who competes — hard conditioning structured for grapplers, not random cardio. Every interval has a point, and it's built to translate straight to the mats.
Features
Programming 3 days per week
High-intensity intervals that build VO2 max and work capacity — a few hard, short sessions a week, with a demo on every piece.
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 11-week program
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
Monday
Phase 1 | Week 1 | Session 2 | VO2 Max
A
Run
3 x 3:00
B
Couch Stretch.
1 x 3:00
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
Friday
Phase 1 | Week 2 | Session 1 | Zone 2
A
Jog
1 x 30:00
B1
Static Hamstring Stretch.
3 x 60
B2
Static Shin Stretch.
3 x 0:30
Never gas out again.
One payment, lifetime access, delivered to your phone through TrainHeroic. Build the VO2 max and work capacity to set a pace nobody can live with — and stay sharp into the last round. Runs alongside any program or on its own.
Get Max Gas Tank | Conditioning Addon
FAQs
Who is Max Gas Tank for?
How often do I train it?
Can I run this while training jiu-jitsu?
What equipment do I need?
Is it beginner friendly?
What happens after I buy?
Grapplers who already have a base and want a harder engine — competitors and anyone who still gasses in tough rounds. For a gentler start, begin with Basic Cardio.
A few hard but short sessions a week. It's a conditioning add-on, so it slots around your strength work and mat time rather than replacing them.
Yes — it's built to. Short, high-return intervals bolt onto any BJJ Strong program or run on their own, without burying your strength or mat sessions.
A way to work hard — an assault bike, rower or ski-erg, or open space to sprint. A heart-rate monitor and interval timer help.
It's the harder of the two conditioning add-ons — high-intensity by design. If you're newer to conditioning, start with Basic Cardio, then step up to Max Gas Tank.
You get instant access in the TrainHeroic app. Follow each session and watch a demo of every piece from your phone.
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