By Matt Raso

Jiu Jitsu, Strength & Conditioning, Mobility
Coach
Matt Raso

Who is this for?

Jiujitsu athletes who are new to strength training or want structure without complexity. Perfect if you train BJJ, feel beaten up, short on time, or unsure what to do in the gym.

What this program does?

Jiujitero Foundations gives you a simple, repeatable strength plan designed to support Jiu Jitsu, not compete with it This program supplements your Jiujitsu training without interfering
You’ll build full-body strength, improve resilience, and reduce the risk of injury without unnecessary volume or burnout.
This is not bodybuilding or random workouts. Every session has a purpose.

What’s included?

2–3 structured strength sessions per week

Optional Conditioning and Mobility routines

Clear guidance on sets, reps, and intensity (RPE / RIR)

App-based delivery with video demos and explanations

Designed to fit around BJJ training and a busy life (mums,dads, everyday grapplers)

How long is it?

This is a 12 week foundation block, this then can funnel you into the “Jiujitero Team” which you will be invited to join to continue your Weekly Gym Training routine .

Results you can expect?

Stronger, more resilient body on the mats

Confidence walking into the gym knowing exactly what to do

More mobile and stronger version of yourself

A clear next step if you want ongoing coaching


How This Funnels Into Jiujitero Team?

This program is the on-ramp, not the destination.
After completing Jiujitero Foundations, you are invited to join a Monthly Subscription (optional)

Features
1 sessions per week
Must use App app to view and log training
Program Training
$60
Get JiuJiteiro Foundations - Strength for Jiujitsu
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Why do Strength Training for Jiujitsu?
Strength training for Jiu-Jitsu improves mat performance by increasing power, enhancing muscular endurance for longer rolls, and building structural integrity to prevent common injuries.
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Cut the Guesswork
I’m a Father of three, work full-time, and train Jiu Jitsu, so I get how limited time really is. Once we have a base schedule organised, we ask about your Jiu Jitsu training, work, and life . We then can build around your actual routine. You’ll receive 2–5 workouts per week through the app , including strength, mobility, and recovery work. We focus on 2 BASE Strength sessions per week
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How long does the program run for?
This is a 12 week Program, 3 Blocks of 4 weeks. This leads you into the Jiujitero Team. After completing Jiujitero Foundations, you are invited to join a Monthly Subscription (optional) In which programs change monthly. This builds the foundation first before you join the team.
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Tracking Eliminates Plateus
When people don’t track their training, they often walk into the gym, lift whatever feels right, and repeat the same weights week after week. It might feel productive, but the body has no reason to adapt therefore progress stalls.
Features
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Ask Questions
As your Coach I will hold you accountable and provide the feedback you need to grow. You have access to ask questions at any time.
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Programming 5 days per week
This Includes 3 Strength workouts, An optional Mobility and Conditioning Routine.
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Exercise Video Guidance
Each Video includes voiceover with highlights on Technique to ensure your doing each exercise correclty.
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Online Community
Use the community chat to ask questions. I’ll be active answering strength and nutrition questions, plus sharing technique breakdowns where helpful.
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Track Progression
The App tells you progression and tracks your training History to eliminate Plateaus in the gym!
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Sample Week
Week 1 of 12-week program
Sunday
Jiu Jitsu Training
Monday
JiuJiteiro Gym Program (Beginner) - Weeks 1 to 4 / ONE

A

Hack Squat

B

Dumbbell Static Lunge

C

Close Grip Seated Cable Row

D

Machine Seated Chest Press (plate loaded)

E

Reverse Grip Lat Pulldown

F

Standing Double Arm Curl

Tuesday
Jiu Jitsu Training
Wednesday
JiuJiteiro Gym Program (Beginner) - Weeks 1 to 4 / TWO

A

Leg Press (Squat Press)

B

Machine Glute Drive

C

Close Grip Row (Plate loaded)

D

Machine Seated Parallel Shoulder Press

E

Neutral Grip Cable Pulldown/Row

F

Cable Bar Tricep Pulldown

Thursday
Jiu Jitsu Training
Friday
JiuJiteiro Gym Program (Beginner) - Weeks 1 to 4 / THREE (OPTIONAL)

A

Dumbbell Reverse Lunge

B

Adduction

C

Incline Bench Dumbbell Row

D

Machine Seated Chest Press

E

Single Arm Dumbbell ROw

F

Dumbbell Alternating Hammer Curl

Friday
Conditioning - OPTIONAL
Saturday
Recovery - OPTIONAL
Coach
More from By Matt Raso
coach-avatar Matt Raso

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COMMIT

Stop stressing about what to do in the gym, we’ll handle the planning, so you can focus on getting stronger, more mobile, and dominating on the mats! Stop Winging it and make a change for a better, stronger and healthier you, in the gym and on the mat

Get JiuJiteiro Foundations - Strength for Jiujitsu
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FAQs
Can I adjust the training Schedule?
The program itself follows a set structure and isn’t customisable. That said, if you miss a session you can complete it later at a time that works best for you.
How often is the Program Updated?
The program is updated every 4 weeks. While frequent changes aren’t required to make progress, regular updates help keep training engaging and improve long-term consistency. Changes are subtle, such as small exercise variations, adjustments to reps or sets, or tempo, rather than major overhauls.
How do I continue using the App after this Program?
Once your 12 weeks is over I will be in touch via the messaging tool to Invite you to join the Jiujitero Team.
What is Superset?
You’ll complete the first exercise, rest for 30 seconds, then move straight into the second exercise. After that, rest for the prescribed time (usually 1–4 minutes) before repeating. Example: Squat – 3 × 5 Rest 30 sec Static Lunge – 3 × 10 Rest 2–3 min Repeat for 3 rounds
JiuJiteiro Foundations - Strength for Jiujitsu
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