Jiu Jitsu and Jacked

Pro Elite Strength and Conditioning

Jiu Jitsu

Coach

Ryan Leibreich

Jiu-Jitus and Jacked The program to get the most out of your Jiu-Jitsu game It is here to build capacity and power through your rolls. Become the bigger, stronger, faster version of you. With that being said it is also a program build on training smart. Better is better, more isnt better. Just like with your technique details matter. 1% better everyday. This program is not to replace your jiu jitsu training but to compliment it.

$25

Get Jiu Jitsu and Jacked

Strength

Improve strength where it counts. On the mats.

Power

Improve power for takedowns

Endurance

Outlast your opponents from 5 minutes to sub only rolls

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

barbell // plates // sled // pullup bar // dumbbells

Recommended

jump rope // kettlebells

Sample Week

Week 1 of 4-week program

Sunday

Strength

Soft Tissue Circuit

Choose 3 to complete: 1. Golf Ball on bottom of feet 2. Roller or Peanut on Calves / Shins 3. Roller or LAX ball on Glutes 4. Roller or ball on Low Back (QL) 5. Peanut on T-spine 6. LAX ball on Neck / Upper Traps 7. LAX Ball on Pecs / Lats 8. Roller or Ball on Hamstrings / IT Band 9. Roller or Ball on Quads / Adductors 10. Roller or Ball on Forearm / Triceps

Turf Dynamic Warmup

Reverse Lunge w/OH Reach 1 x 10 yards Lateral Lunge 1 x 10 yards Elbow to Ankle w/Rotation 1 x 10 yards Walking Sumo Squats 1 x 10 yards pvc dislocates x 10

Max Effort Broad Jump

3 x 1

Sprint

3 x 15

Romanian Deadlift

4 x 5

KB gorilla row

4 x 5

Perp Split Stance MB Scoop

3 x 10

DB Lateral Step up with Heel tap

3 x 5

Close Grip Push-Up

3 x 5

TK Anti-Rotation

3 x 10

Recovery

Recovery Circuit

Choose 3 to complete: 1. Tempering on bottom of feet 2. Tempering on Calves 3. Tempering on Glutes / Hamstrings 4. Tempering on Low Back / T spine 5. Tempering on Pecs / Bis / Tris 6. Tempering on Quads / Adductors 7. Tempering on Forearms

Monday

Speed & Agility Day

Sumo Squat Series

3 x 3

Ankle Flips

2 x 10

Tuck Jumps

2 x 10

Split Squat Jumps

2 x 10

Sprint

10 x 1 @ 15

5 Cone-Tri Shuffle

3 x 2

5 Cone - 360

3 x 2

300's

2 x 1

Tuesday

Strength

Soft Tissue Circuit

Active Prep

Dead Bug - Ipsilateral - 1 x 5 each side SL Glute Bridge - 1 x 5 each side Quadruped Thoracic Rotations - 1 x 8 each side Yoga Pushup - 1 x 5 Reverse Lunge - Lateral Lunge 1 x 3 each side Pillar Skips - Lateral - 1 x 10 yards each side

Rollout w/Foam Roller

3 x 8

Lateral Sled Drag

3 x 15

Multi - Directional Hurdle Jumps

3 x 3

Split Stance MB Slam

3 x 6

Lateral Bear Crawl

3 x 10

Cossack Squat - Kettlebell

3 x 10

Glute Bridge

3 x 5

HK SA Row - Band

3 x 20

Recovery

Recovery Circuit

Wednesday

Conditioning Day

Sumo Squat Series

3 x 3

90/90 Hip Switch

3 x 3

Inchworm

3 x 3

Capacity

Squat Jumps x 10 Spiderman plank x 10 each side push up to down dog 10 - 1 rep rest 30 seconds repeat decreaseing push up to down dog by 1 rep each set example round 2 = 9 round 3= 8 continue until you get to 1 squat jumps and planks stay the same

Super Quad Stretch

2 x 1:00

Foam Roll

1 x 5:00

Thursday

Strength

Soft Tissue Circuit

Active Prep

Dead Bug - Ipsilateral - 1 x 5 each side 90/90 Hip Switch- 1 x 5 each side Quadruped Thoracic Rotations - 1 x 8 each side Yoga Pushup - 1 x 5 Reverse Lunge - Lateral Lunge 1 x 3 each side Pillar Skips - 2 x 10 yards

Lateral Bound

3 x 10

TK MB Shot Put

3 x 10

Sumo Deadlift - Barbell

5, 5, 3, 3

Split Stance SA Press - Landmine

3 x 10

DB Reverse Lunge

4 x 10

Plank - 3 Point

4 x 20

Athlete Choice

1 x 10:00

Recovery

Recovery Circuit

Friday

Week 1 Day 6

Yoga for Recovery 2

Coach

More from Pro Elite Strength and Conditioning

Ryan Leibreich

Director of Strength and Conditioning/ Renzo Gracie Morgantown I have been fortunate to work with athletes of all levels from 8 to 80. From seasoned Pros to first time rec players. Everyone can train; Training and learning never stop. Consistency is key.

Train with the best to be the best!

Trust those who have skin in the game and train and compete everyday.

Get Jiu Jitsu and Jacked

FAQs

Who is this program for?

This Program is for Athletes who are committed and want to be the best.

What if I miss a day?

Its okay to miss a day. Just click back on the one you missed and follow the workouts in order.

How long are the workout for?

45-60 minutes for lifting days 20-30 minutes for conditioning days Remember training smart doesn't mean you need to be in the gym for ridiculous amounts of time

What if I still have a question?

Don't hesitate to reach out to us on messenger or email ryan@properformancerx.com