Strong Jitsu BJJ Performance

The Strength Cave

Jiu Jitsu, Strength & Conditioning, General Fitness, Functional Fitness

Coach

Andres Vargas

Technique may be the most important factor in your BJJ game, but strength and conditioning make it possible to use that technique to the best of your ability!

The Strong Jitsu BJJ Performance program will allow you to fortify the base of your strength & conditioning routine so you can become completely unstoppable on the mats.

The training itself focuses on a mix of traditional strength training and conditioning work along with BJJ specific functional strength/stability/mobility sessions to strengthen your body in those awkward positions you find yourself in when you roll.

Your body will become stronger as a whole and your conditioning will soar to new levels to make "gassing out" on the mats a thing of the past.

Whether you're a white belt trying to build your base or a seasoned black belt trying to add another dimension to your game, this program will help you dominate in the gym and in the academy!.

Scroll down to see a sample of this program.

TRAINING STYLE: Traditional Strength & Conditioning + Functional Strength/Stability/Mobility

PROGRAM LENGTH: 8 weeks

TIME COMMITMENT: 4 Days Per Week, ~40-60 MInutes Per Session

$40

Get Strong Jitsu BJJ Performance

Build a Rock Solid Base

It doesn't matter if you're a white belt or a seasoned black belt, this program will serve as the perfect foundation for you to build the strength and conditioning you need to dominate your opponents!

The Perfect Training Dose

Each workout has just the right amount of intensity and volume to push your strength and conditioning to new heights without crushing your performance on the mats.

Science and Experience is on Your Side

This isn't your typical random "program" thrown together by an uneducated "influencer." I used real science and over 10 years of education and experience working with people just like you to build a program that delivers massive gains!

Expert Instruction and Guidance

I provide detailed instructions as well as my very own exercise demonstration videos to teach you proper lifting form and help you execute each training session to perfection.

Features

Programming 4 days per week

You'll train 4 days per week with a mix of traditional strength and conditioning as well as BJJ specific functional training sessions.

Exercise Video Guidance

I provide my very own instructional videos so you can nail your technique on every exercise.

Detailed, Expert instruction

Step by step directions are given throughout the training program so you always know how to attack and execute the program

Access on Any Device

Get 24/7 access to your program through the TH app so your training goes wherever you go.

Equipment

Required

Barbell // Weight Plates // Exercise Bench // Dumbbells // Kettlebells // TRX Straps or Rings // Cable Machine

Recommended

Rower // Air Bike // Resistance Bands // Medicine Balls

Sample Week

Week 1 of 8-week program

Sunday

Absolute Strength Building & Conditioning 1

Prep

Full Body Warm Up

Thread The Needle x 10 per side -- Do these with more of a continuous dynamic form with only a brief hold in the end ranges of the stretch. Worlds Greatest Stretch x 10 per side Knee Hug to Walking Lunge w/ Ham Stretch x 10 per side Plate Kang Squat x 10 Scapula Angels x 10

*Back Squats

3 x 8

*Bench Press

3 x 8

Split Stance Rotational RDL

3 x 10

Cardio of Choice

3 x 1:00

TRX Row

3 x 15

Iso Lateral Lunge Shoulder Press

3 x 15

*DB Farmer's Walk (Carry)

3 x 100

Tuesday

Strength, Stability, & Mobility + Steady State 1

Prep

Full Body Warm Up

90 Degree Rotational Press (Use DB or KB)

3 x 10

Gorilla Rows

3 x 10

Kneeling Adductor Heel Sits (Hip Mobility)

3 x 10

Single Leg Rope Diagonal High Pulls

3 x 15

Deep Squat Kettlebell Halo (Hip Mobility/Shoulder Mobility)

2 x 10

Cardio of Choice

1 x 20:00

Thursday

Absolute Strength Building & Conditioning 2

Prep

Full Body Warm Up

*Trap Bar Deadlift

3 x 8

*Overhead Press

3 x 8

Weighted 90/90 Supinated Grip Pull Ups

3 x 8

Goblet Staggered Stance Squats

3 x 12

Dumbbell GHD Back Extensions

3 x 12

Versa Climber

1:00, 0:45, 0:30, 0:15, 0:30, 0:45, 1:00

Friday

Strength, Stability, & Mobility + Steady State 2

Prep

Full Body Warm Up

Hollow Hold Landmine Twist

3 x 10

Bear Crawl KB Drag

3 x 50

Alternating Deep Side Lunges (Hip Mobility/Warm Up)

3 x 10

Seated KB Good Morning on Incline Bench

3 x 10

Cable Half Kneeling Overhead Side Bends

3 x 15

Cardio of Choice

1 x 20:00

Coach

More from The Strength Cave

Andres Vargas

Allow me to help you become an absolute BEAST on the mats and in the gym! With over 10 years of hands on experience training professional athletes, powerlifters, and bodybuilders along with a Master's Degree in Exercise Physiology, I build highly effective programs that will get you jacked and strong!

Reday to DOMINATE on the mats?

Build the strength and cardio you need to take your BJJ game to the highest level possible!

Get Strong Jitsu BJJ Performance

FAQs

Does this program include coaching?

Not directly. I do provide detailed instructions and notes for each exercise as well as demonstration videos but you will not have access to me for questions or coaching. If you want access to me along with a program, feel free to reach out to me for custom program design and coaching services!

Do the exercises change at all?

The exercises stay the same for 4 weeks and then some are progressed to similar but slightly more challenging variations for the remainder of the program. This consistency in practicing similar exercises for several weeks at a time is important for progressive overload and long term gains!

How much training experience do I need for this program?

This program is best for someone with at least some experience and familiarity with lifting weights. The workouts are challenging and require a basic understanding of how to move your body with good form. If you are a beginner, try my Foundational Strength program first before doing this program.

How long do I have access to the program?

Train Heroic gives you access to this program for 1 full year. During that year, you can repeat this program as many times as you'd like :)

What if I have to modify the program or swap out an exercise?

You can easily make changes to the program or swap out an exercise in the app! Upon purchase, I'll send you a program guide that shows you exactly how to do it. Plus, I try to suggest substitutions in the exercise notes for certain movements as well.