Jiu Jitsu Perform - Strength Series Vol 1
Jiu Jitsu Perform
This will be the first part of a series of strength programmes designed for the intermediate/advanced gym goer. The first volume looks to build high levels of general strength that can be cycled repeatedly throughout the year.
While the first volume of the series isn't specific, it's written with the grappler in mind. Primarily considering the demands the typical training schedule places on the body and the flexibility that may be required during the week.
For the programme strength is the primary goal and progress will be based on a selection of key lifts.
Strength Prep
A
2 Sets of Each: 90/90 Bridge x 20 seconds (focus on deep breaths) Bird Dog x 6 each side Lateral Lunge x 5 each side Heels Elevated Goblet Squat x 8
B
Paused DB Jump
3 x 4
C
Trap Bar Deadlift
3 x 5
D
Single Leg DB Hip Thrust
3 x 6
E
Barbell Bench Press
3 x 5
F
Chest-Supported DB Row
6, 8, 12
Strength Prep
A
2 Sets of Each: 90/90 Bridge x 20 seconds (focus on deep breaths) Bird Dog x 6 each side Lateral Lunge x 5 each side Heels Elevated Goblet Squat x 8
B
DB Push Press
3 x 4
C
Barbell RDL
3 x 5
D
Chin-Up
3 x 5
E
Goblet Split Squat
3 x 6
F
Incline DB Bench Press
6, 6, 10
G
Seated Cable Row
6, 8, 12
A
Copenhagen Adduction Hold (Medium Lever)
3 x 0:20
B
Double Leg Heels Elevated Hamstring Bridge Hold
4 x 0:20
C
Heel Elevated DB Split Squat Hold
3 x 0:15
D
Alternating Arm DB Bench Press
3 x 8
E
DB Side Bend
3 x 10
F
1/2 Kneeling Pallof Rotation
3 x 12
Edward Obakhavbaye Hanson
I began training Brazilian Jiu Jitsu in 2011 as a teenager, always trying to stay active competition scene eventually earning my black belt in June 2023. My professional background is in strength and conditioning, and I’ve been working in elite/professional sport for the last 7 years for a number of professional clubs.
Take your strength to the next level with a programme written with the grappler in mind to take your performance to the next level!
Get Jiu Jitsu Perform - Strength Series Vol 1