Takingstock Health & Fitness

Jiu Jitsu, Wrestling
Coach
Nick Stock

This program is designed to help develop strength and power in keys areas needed in BJJ.

This program could be used by a white or blue belt to develop strength in the hips and back to improve your ground game.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Standard gym equipment - Barbells // Dumbbells // bands.
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Trap Bar Deadlift

4 x 8 @ 65 %

A2

T3 Raise

4 x 12

B1

Back Extension

4 x 10

B2

Bat Wings

4 x 12 @ 2.2 kg

C1

Physioball Leg Curl

C2

Physio ball Plank

3 x 0:45

D

Tricep Floor Ext

Monday
Assault Bike

A

Assault Bike

8 x 0:30

Tuesday
upper bjj

A1

Single Arm DB Bench Press

6 x 3

A2

Front Squat

6 x 3

B1

Stiff Leg Deadlift

4 x 8

B2

Incline Row

4 x 8

B3

Cuban Press

4 x 8

C

Hip Thrust

@ 1:00

Wednesday
Assault Bike

A

Assault Bike

8 x 0:30

Thursday
conditioning bjj

A1

MB Side Throw

2 x 10

A2

Med Ball Chest Pass

2 x 10

B1

Sled Push

4 x 50

B2

Walking Lunges

4 x 20

C

Sit Kick

4 x 50

D

DB Farmer's Carry

3 x 50

E

Bear Crawl

3 x 50

White Belt Jujitsu workout