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.
Features1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Standard gym equipment - Barbells // Dumbbells // bands.
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
Med Ball Chest Pass
2 x 10
A2
MB Side Throw
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
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