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.

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Strength
Improve strength where it counts. On the mats.
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Power
Improve power for takedowns
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Endurance
Outlast your opponents from 5 minutes to sub only rolls
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
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Sample Week
Week 1 of 4-week program
Sunday
Strength

Soft Tissue Circuit

A

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

B

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

C1

Max Effort Broad Jump

3 x 1

C2

Sprint

3 x 15

D1

Romanian Deadlift

4 x 5

D2

KB gorilla row

4 x 5

D3

Perp Split Stance MB Scoop

3 x 10

E1

DB Lateral Step up with Heel tap

3 x 5

E2

Close Grip Push-Up

3 x 5

E3

TK Anti-Rotation

3 x 10

Recovery

F

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 

A

Sumo Squat Series

3 x 3

B1

Ankle Flips

2 x 10

B2

Tuck Jumps

2 x 10

B3

Split Squat Jumps

2 x 10

C

Sprint

10 x 1 @ 15

D1

5 Cone-Tri Shuffle

3 x 2

D2

5 Cone - 360

3 x 2

E

300's

2 x 1

Tuesday
Strength

Soft Tissue Circuit

A

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

Active Prep

B

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

C1

Rollout w/Foam Roller

3 x 8

C2

Lateral Sled Drag

3 x 15

D1

Multi - Directional Hurdle Jumps

3 x 3

D2

Split Stance MB Slam

3 x 6

E1

Lateral Bear Crawl

3 x 10

E2

Cossack Squat - Kettlebell

3 x 10

F1

Glute Bridge

3 x 5

F2

HK SA Row - Band

3 x 20

Recovery

G

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

Wednesday
Conditioning Day 

A1

Sumo Squat Series

3 x 3

A2

90/90 Hip Switch

3 x 3

A3

Inchworm

3 x 3

Capacity

B

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

C1

Super Quad Stretch

2 x 1:00

C2

Foam Roll

1 x 5:00

Thursday
Strength

Soft Tissue Circuit

A

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

Active Prep

B

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

C1

Lateral Bound

3 x 10

C2

TK MB Shot Put

3 x 10

D1

Sumo Deadlift - Barbell

5, 5, 3, 3

D2

Split Stance SA Press - Landmine

3 x 10

E1

DB Reverse Lunge

4 x 10

E2

Plank - 3 Point

4 x 20

F

Athlete Choice

1 x 10:00

Recovery

G

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

Friday
Week 1 Day 6

A

Yoga for Recovery 2

Coach
coach-avatar 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.

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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
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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
Jiu Jitsu and Jacked