FORM

Jiu Jitsu, Combat Sports, Boxing, Multi-sport, Martial Arts, Functional Fitness, Functional Training, First Responders, Tactical / Military
Coach
Fred Ormerod

This is my FULL 12 week program for building power in BJJ athletes. First phase builds work capacity. Second phase builds absolute strength and the last phase MAXES OUT power training to make you the strongest athlete on the mats.

Features
5 sessions per week
Must use App app to view and log training
Program Training
$80
Get BJJ MAX Power
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Proven Results
Join Pros, national and international champions in training
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Build Power
Speed + Strength means wins on the mats
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Sport Specific coaching
Don't waste your time on training that detracts from you BJJ practice
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Nutrition guidelines
Fuel your training properly. Macros and supplement recommendations to help you on your way, make weight and dominate!
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Improve mobility
Regular mobility training built around strength programming to make sure you're capable in all positions on the mat.
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 5 days per week
Daily strength, conditioning, and mobility 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 coach will push you harder, and keep you going longer, all through an app.
Equipment
Recommended
You should be able to find everything in your gym. Suggested swaps are available if not.
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Sample Week
Week 1 of 12-week program
Sunday
#Strengthendurancephase ECC *priority session*

A

safety bar squat

6 x 5 @ 40, 50, 60, 70, 80, 80 %

B1

RDL

3 x 7

B2

Bent Over Row

3 x 7

C

Shoulder Press

4 x 5 @ 60, 70, 80, 80 %

D1

Straight Arm Pulldown

3 x 10

D2

Cable face pull

3 x 10

D3

Tricep Pushdown

3 x 10

E1

GHD Sit-Up

2 x 10

E2

Back Extension

2 x 10

Sunday
NUTRITION CHECKLIST BJJ

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Monday
#Strengthendurancephase HYPER

A

cable fly

3 x 10

B

stretched seated row

3 x 10

C1

DB Arnold Press

3 x 8

C2

Reverse Cable Fly

3 x 12

D1

reverse cable crossover

2 x 15

D2

leonardo's

2 x 15

E

EZ Bar Curl

3 x 20

Monday
NUTRITION CHECKLIST BJJ

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Tuesday
NUTRITION CHECKLIST BJJ

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Wednesday
#Strengthendurancephase ECC *priority session*

A

Trap Bar Deadlift

6 x 5 @ 40, 50, 60, 70, 80, 80 %

B

Reverse Hyperextension machine

2 x 15 @ 11.02 kg

C

Bench Press

4 x 5 @ 60, 70, 80, 80 %

D

1-Arm DB Row

4 x 6

E1

sprint stance kb twisted pallof press

3 x 10

E2

Hanging Knee Raise

3 x 10

Wednesday
NUTRITION CHECKLIST BJJ

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Thursday
#Strengthendurancephase ACCESS

A1

Copenhagen w/ Knee Drive

3 x 10

A2

DB Side Bend

3 x 10

B

Clean High Pull

4 x 3 @ 50, 70, 80, 80 %

C

Chin-Up

5 x 5

D

KB flow: row, clean, snatch, squat

3 x 6

Conditioning

E

Tabata core

20 secs work 20 secs rest 4 rounds spartan crunch plank to push up russian twist windmill push up

Thursday
NUTRITION CHECKLIST BJJ

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Friday
NUTRITION CHECKLIST BJJ

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Saturday
#RECOVERY

A

30 Minutes Full Body Deep Stretches Yoga

Saturday
NUTRITION CHECKLIST BJJ

A

step count

B

Protein

C

carbs

D

veggies

E

Calories

Coach
More from FORM
coach-avatar Fred Ormerod

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Ready to take your practice to the next level?

Get started today!

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FAQs
Who is this program for?
This is for BJJ athletes looking to take their Strength and conditioning training seriously. This programming is proven to translate to performance on in BJJ training and competition.
The Proof
verified-athlete-avatar Jason Easton

International and Celtic Champion

Verified Athlete

""Fred' is an amazing S&C coach""

verified-athlete-avatar Jack Chaney

Muay Thai and BJJ guy

Verified Athlete

""My record is 11-0 since training with Fred""

verified-athlete-avatar Norrie Lawson

Verified Athlete

""I've never been pushed so hard""

verified-athlete-avatar Zander Williamson

BJJ Pro and coach

Verified Athlete

""

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