Iron Dojo
Wrestling, Jiu JitsuFull Triphasic Strength Program with a GPP buffer, for the experienced competitor with 4 months until competition and full training commitment.
Who it's for:
Experienced lifter (12+ months of consistent strength work) with a BJJ competition in 4 months. Full-time training commitment — BJJ 4-5×/week, S&C 4×/week, "double-days" model (S&C in the morning + BJJ in the evening of the same day). Knows their 3RM in Back Squat, Bench Press, Trap Bar Deadlift, and Weighted Pull-Up.
What you get:
Full 16-week cycle: GPP (3 weeks) → Eccentric Block (2 weeks) → Isometric Block (2 weeks) → Deload → Concentric Block (2 weeks) → Strength-Speed (2 weeks) → Peak Conversion Phase (3 weeks) → Taper (1 week)
- Complete progression through all reactive methods
- Upper/Lower Max × Upper/Lower Power split — 4 dedicated strength days weekly
- Phase-specific conditioning integrated in Monday sessions
- Main lift rotation between blocks
- Full BJJ-specific accessory work
Parameters: 16 weeks · 4×/week · Session 75-90 min · Max intensity: 90-95% · Expected BJJ: 4-5×/week
Don't pick this Program if:
- You have less than 12 months of strength training experience (choose Competitor Beginner)
-nYou have less than 4 months until competition (choose the 12- or 8-week variant)
- You can realistically only train S&C 2-3× per week
1 sessions per week
Must use App app to view and log training
Program Training
A1
Pogo Jumps
2 x 20
A2
A-Skips
2 x 20
B1
Goblet Squat + Halo
2 x 8
B2
Single Leg RDL to Overhead Press
2 x 8
B3
Band Pull-Apart
2 x 15
B4
Wall Ankle Rocker
2 x 8
C
Kettlebell Swing
4 x 6
D1
RDL (Romanian Deadlift)
3 x 8 @ 65 %
D2
DB Step Up
3 x 8
E1
Cossack Squat
3 x 8
E2
Cable Hip Abduction
3 x 8
F1
Hollow Hold
2 x 20
F2
Side Plank
2 x 30
G
Airdyne
4 x 30
A
Side to Side Pogo Jumps
2 x 20
B1
Scap Push-Up
2 x 10
B2
Half Kneeling T-Spine Rotations
2 x 8
B3
Tall Kneeling Side Bend
2 x 10
B4
Band Pull-Apart
2 x 15
B5
Face Pull w/ External Rotation
2 x 8
C
Medball Chest Pass
4 x 5 @ 10 lb
D1
Incline Bench Press
3 x 8 @ 65 %
D2
Bent-over Cable Rotations
3 x 12
E1
Pendlay Row
3 x 8
E2
Seated Landmine Press
3 x 6
F1
Tricep Dip
F2
Incline Bicep Curl
3 x 10
G1
4-Way Neck Isometric Hold
2 x 20
G2
Plate Pinch Isometric Hold
2 x 20
A
Cardiac Output
1 x 30:00
B1
Scorpion
2 x 10
B2
Prone Swimmers
2 x 8
C1
Spring Ankle Position 1
1 x 30
C2
Spring Ankle Position 3
1 x 30
A1
Plate Front to Back Pogos
2 x 20
A2
B-Skips
2 x 20
A3
Lateral Bound
2 x 8
B1
Single Leg RDL to Overhead Press
2 x 8
B2
Long Lunge w/ Overhead Reach
2 x 10
B3
Bench Sissy Squat
2 x 10
C
Broad Jump
3 x 4
D1
Back Squat
3 x 5 @ 75 %
D2
Hamstring Sit-up
3 x 8
E1
Back Extension
3 x 10
E2
Standing Hip Flexor Raise
3 x 8
F1
Backward Sled Drag
1 x 5:00
F2
GHD Hang
1 x 2:00
A
Side to Side Pogo Jumps
2 x 20
B1
Band Pull-Apart
2 x 15
B2
Cuban Press
2 x 8
B3
KB Halo
2 x 8
B4
Wall Slide w/ Lift-off
2 x 8
B5
Wall Stretch
2 x 30
C1
Medball Overhead Slam
3 x 4 @ 10 lb
C2
Medball Lateral Scoop Toss
3 x 4 @ 10 lb
D1
Chin-Up
D2
Double KB Press
3 x 8
E1
Zercher Carry
3 x 30
E2
Dead Hang
3 x 25
F1
4-Way Neck Curl
2 x 12
F2
Plate Wrist Curl
2 x 12
