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 3×/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
- Full Body split — 3 dedicated strength days weekly (Medium Intensity Day, High Intensity Day and High Volume Day).
- Phase-specific conditioning integrated in Monday sessions
- Main lift rotation between blocks
- Full BJJ-specific accessory work
Parameters: 16 weeks · 3×/week · Session 90-120 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)
-You have less than 4 months until competition (choose the 12- or 8-week variant)
- You can realistically only train S&C 2× per week
1 sessions per week
Must use App app to view and log training
Program Training
A1
Pogo Jumps
2 x 15
A2
Side to Side Pogo Jumps
2 x 10
A3
Plate Front to Back Pogos
2 x 10
A4
Bench Sissy Squat
2 x 8
B1
Banded Pull Aparts
1 x 15
B2
Band Cross-Body Pull Aparts
1 x 10
B3
Scap Push-Up
1 x 10
B4
Hindu Push-Up
1 x 10
B5
Tall Kneeling Side Bend w/ Rotation
1 x 10
B6
Face Pull w/ External Rotation
1 x 15
B7
Wall Stretch
1 x 30
C1
Single Leg RDL to Overhead Press
1 x 10
C2
Table Top Glute Bridge w/ Reach
1 x 10
D1
Plyo Push-Up
3 x 6
D2
Kettlebell Swing
3 x 8
E
Staggered Zercher Squat
3 x 8 @ 65 %
F
Chest Supported Row
3 x 8 @ 65 %
G1
Romanian Deadlift (RDL)
3 x 10
G2
Half Kneeling Cable Rotations
3 x 10
H1
Back Extension
2 x 10
H2
Hanging Leg Raise
2 x 10
I1
4-Way Neck Isometric Hold
2 x 20
I2
Plate Pinch Isometric Hold
2 x 20
J
Airdyne
4 x 30
A1
Pogo Jumps
2 x 15
A2
Side to Side Pogo Jumps
2 x 10
A3
Plate Front to Back Pogos
2 x 10
A4
Bench Sissy Squat
2 x 8
B1
Banded Pull Aparts
1 x 15
B2
Band Cross-Body Pull Aparts
1 x 10
B3
Scap Push-Up
1 x 10
B4
Hindu Push-Up
1 x 10
B5
Tall Kneeling Side Bend w/ Rotation
1 x 10
B6
Face Pull w/ External Rotation
1 x 15
B7
Wall Stretch
1 x 30
C1
Single Leg RDL to Overhead Press
1 x 10
C2
Table Top Glute Bridge w/ Reach
1 x 10
D1
Seated Jump to Vertical
3 x 4
D2
Medball Chest Pass
3 x 5
E
Back Squat
3 x 5 @ 70 %
F
Incline Bench Press
3 x 5 @ 70 %
G1
Lying Leg Curl
3 x 8
G2
Gorilla Row
3 x 10
H1
Copenhagen Plank Short Lever
2 x 20
H2
Loaded Hip Airplane
2 x 8
I1
Single Leg Calf Raise
2 x 12
I2
Tib Raise
2 x 12
J1
Stationary Bike
1 x 5:00
J2
GHD Hang
1 x 2:00
A1
Pogo Jumps
2 x 15
A2
Side to Side Pogo Jumps
2 x 10
A3
Plate Front to Back Pogos
2 x 10
A4
Bench Sissy Squat
2 x 8
B1
Banded Pull Aparts
1 x 15
B2
Band Cross-Body Pull Aparts
1 x 10
B3
Scap Push-Up
1 x 10
B4
Hindu Push-Up
1 x 10
B5
Tall Kneeling Side Bend w/ Rotation
1 x 10
B6
Face Pull w/ External Rotation
1 x 15
B7
Wall Stretch
1 x 30
C1
Single Leg RDL to Overhead Press
1 x 10
C2
Table Top Glute Bridge w/ Reach
1 x 10
D1
Lying Overhead Medball Throw
3 x 5 @ 10 lb
D2
Kettlebell Swing
3 x 10
E
Trap Bar Deadlift
3 x 8 @ 60 %
F
Chin-Up
G1
Cossack Squat
3 x 10
G2
Single Arm Kettlebell Press
3 x 8
H1
Lateral Kettlebell Swing
2 x 12
H2
QL Hip Drop
2 x 12
I1
Zercher Carry
2 x 30
I2
Barbell Ab Rollout
2 x 8
J1
4-Way Neck Curl
2 x 12
J2
Plate Wrist Curl
2 x 12
A
Cardiac Output
1 x 30:00
B1
Scorpion
2 x 10
B2
Prone Swimmers
2 x 10
C
Foam Roll
1 x 10:00
