New

White Belt Jiujitsu workout

Takingstock Health & Fitness

Jiu Jitsu, Wrestling, Combat Sports

Coach

Nick Stock

Build Strength. Boost Confidence. Start Your BJJ Journey Right.

Starting Brazilian Jiu-Jitsu can be tough—but with the right fitness foundation, you’ll move better, feel stronger, and gain confidence faster on the mats. This beginner-friendly program is built specifically for white belts who want to improve their strength, mobility, and fitness without feeling overwhelmed.

✅ Beginner Strength Training – Simple, safe exercises to help you build full-body strength for better control and balance.

✅ Easy-to-Follow Workouts – No gym experience needed. We guide you step by step.

✅ BJJ-Focused Movement – Improve mobility, conditioning, and core stability to make rolling and drilling easier.

✅ Support Your Progress – Build a strong base now to avoid injuries and level up faster in class.

Whether you're here to compete one day or just want to get in shape and enjoy the art, this program sets you up for success from day one.

$40

Get White Belt Jiujitsu workout

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so old. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Physio Ball // Medicine Ball // Bands

Recommended

Sled // Trap Bar

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Trap Bar Deadlift

4 x 8 @ 65 %

T3 Raise

4 x 12

Back Extension

4 x 10

Bat Wings

4 x 12 @ 2.2 kg

Physioball Leg Curl

Physio ball Plank

3 x 0:45

Tricep Floor Ext

Monday

Assault Bike

8 x 0:30

Tuesday

upper bjj

Single Arm DB Bench Press

6 x 3

Front Squat

6 x 3

Stiff Leg Deadlift

4 x 8

Incline Row

4 x 8

Cuban Press

4 x 8

Hip Thrust

@ 1:00

Wednesday

Assault Bike

8 x 0:30

Thursday

conditioning bjj

Med Ball Chest Pass

2 x 10

MB Side Throw

2 x 10

Sled Push

4 x 50

Walking Lunges

4 x 20

Sit Kick

4 x 50

DB Farmer's Carry

3 x 50

Bear Crawl

3 x 50

Coach

More from Takingstock Health & Fitness

Nick Stock

Personal Trainer | BJJ Purple Belt | 20+ Years Experience Over 20 years in the fitness industry, I’ve coached hundreds of clients toward real, lasting results—helping them move better, feel stronger, & train smarter. As a Brazilian Jiu-Jitsu purple belt and movement-focused coach, I specialise in correcting poor form, breaking bad habits, & reducing injury risk while building functional strength.