Jacked Jitsu

Jacked Jitsu

Jiu Jitsu, Wrestling
Coach
Jacked Jitsu

There are two kinds of jiu jitsu enthusiast... One is injured. The other is soon to be injured.

When the average black belt takes a decade of training and thousands of hours on the mats to achieve, it doesn't take a scientist to figure out that this sport is a marathon not a sprint. It is a question of when not if you'll get hurt.

Prepare NOW. Train intelligently. Not only will you reduce your chances of getting hurt in the first place, you'll suffer less damage and speed up your recovery when you do, and you'll add intensity and endurance to every area of your game.

The traditional BJJ approach to strength and conditioning- training ONLY jiu jitsu or with BS callisthenic filler exercises- is dead. The sport has moved on.

The highest levels of competition have demonstrated that if you want to fulfill your physical potential, stay healthy, and feeling good on the mats, you need to train as hard and as deliberately in the weight room as you do in your rolls.

Not sure where to begin? Want something that will fit seamlessly around your mat time and actually transfer to grappling performance? This inexpensive paint by numbers template has got you covered.

$50
Get Jacked Jitsu
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Reduced risk of injury
Build robustness to training and competition by developing the physical qualities that directly contribute to effective grappling. There is no replacement for time on the mats, and time on the mats comes from staying healthy. Structure your training in the weight room accordingly.
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Increased strength and power
The gentle art is a lie. Weight classes exist because strength and power MATTER. The methods and progressions contained within this template will help you to build real world strength and explosiveness that you'll feel on the mats in every area of your game- standing, top game, bottom game, submissions and escapes.
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Dramatically increase conditioning
Conditioning is perhaps the most useful physical quality a grappler can possess. It is a weapon in its own right and can be used to take opponents into deep water. You'll maintain a higher level of technique and skill late into long training sessions. And you'll recover faster between sessions, allowing you to accumulate more mat time.
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Train WITH the sport not against it
With this template Jacked Jitsu has given you the answers to the test. All sessions work backwards from the mats, training the key physical qualities that underpin healthy and effective grappling, and structuring the training week in a way works with rather than against your schedule like so many cookie cutter programs stolen from the internet.
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Easy to follow programming
This paint by numbers template takes all the guesswork out of your strength and conditioning so that you can focus 100% on the mats. Simply follow the sessions as outlined and watch your numbers go up. Not sure about any aspect of the program or need advice on a modification? Just get in touch via the app and we'll get right back to you with a fix.
Features
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Access to program FAQs and troubleshooting
We're on hand for whatever training problem or question you may have about the template.
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Programming 3 days per week
Access three, schedule friendly, whole body sessions per week that train the full spectrum of physical qualities every time you step in the gym.
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Exercise Video Guidance
View easy to follow video demonstrations for all exercises contained within this template.
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Delivered through TrainHeroic
No more digging through email or printing off PDFs. Use TrainHeroic to follow the program and conveniently log all your training data.
Equipment
Required
Barbells
Recommended
Dumbbells // Basic resistance and cardio machines // Rings or TRX
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Sample Week
Week 1 of 8-week program
Sunday
Session A1

A1

Ankle jumps

2 x 10 @ 6

A2

Lateral ankle jumps

2 x 10

A3

Rotational ankle jumps

2 x 10

B

Power Jerk

6 x 3 @ 6

C

Pendlay Row

3 x 6 @ 7

D

Bulgarian Split Squat

3 x 12 @ 6

E

Bodyweight hip thrust

1 x 100

F1

Bodyweight towel hold

1 x 1:00

F2

Rubber band finger extension

1 x 100

Monday
Optional conditioning Airdyne

A

Airdyne

5 x 0:10 @ MAX

Tuesday
Session B1

A1

Extensive med ball chest toss

2 x 10 @ 6

A2

Extensive med ball side toss

2 x 10

A3

Extensive hurricane slam

2 x 10

B

Explosive dumbbell row

6 x 3 @ 6

C

Front Squat

3 x 6 @ 7

D

Lying Leg Curl

3 x 12 @ 6

E

Bench Dips

1 x 100

F1

Rower short adductor

1 x 10

F2

Hip abduction machine

1 x 10

Wednesday
Optional conditioning Deadmill

A

Sled Sprints

5 x 20 @ MAX

Thursday
Session C1

A1

Squat jump continuous

2 x 6 @ 6

A2

Lateral leap

2 x 6

A3

Scissor Jump

2 x 6

B

Dumbbell power step up

6 x 3 @ 6

C

Romanian Deadlift

3 x 6 @ 7

D

Ring Push-up

3 x 12 @ 6

E

Plate halo

1 x 100

F1

Wrestler bridge

1 x 10

F2

Plate lateral neck

1 x 10

Friday
Optional conditioning low intensity

A

Walk

1 x 60:00

Coach
More from Jacked Jitsu
coach-avatar Jacked Jitsu

The masked bandit of the gentle art. He's never pulled guard once in his life. He knows more about training than you do.

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Pick your suck

Dedicated strength and conditioning, lifting heavy weights, performing gruelling intense conditioning, boring injury prevention work. They all suck 😂 But spending months off the mats due to injury? Being chronically in pain? Getting ragdolled every round?

Get Jacked Jitsu
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FAQs
How much time will this template take?
There are three lifting sessions and each session is no more than one hour long.
Is cardio included?
Most grapplers do not need more medium to high intensity cardio due to time on the mats. However there are optional cardio sessions included in the form of on and off-feet sprint intervals, and low intensity cardio.
What if I need to modify sessions/I don't have a piece of equipment?
When you sign up, you'll automatically receive an FAQ cheat sheet that answers the usual questions. If you're still unsure after that. drop a message in the app and you'll get an answer.
Is this a good fit if I am rehabbing an injury?
No. Consult a physical therapist or athletic trainer for now. This program should only be performed by individuals who have no major or acute injuries.
What happens if I don't have access to a gym?
This template is not for you. Watch this space for zero equipment program in the future.
How much lifting experience do I need?
If you're a complete novice, you probably don't need this level of complexity in your programming. If you've been lifting consistently for 1-2 years however and know your way around a gym, you'll get great results from this template.
I can't commit to this amount of time, can I still do the template?
Yes, it'll just take longer to complete. The sessions are structured using agile periodization so you'll still hit the whole body and train the full speed to force spectrum every time you train.
$50 is a lot of money, why should I pay this much?
True, there are many free programs out there on the internet. But they're probably not written by coaches who have spent the better part of a decade on the mats, and thousands of hours coaching elite level athletes in the gym. This program works out to $0.89 per day. It's actually a STEAL!
Who is Jacked Jitsu?!
His true identity can never be revealed. By wearing the mask, he became more than a man. He became a symbol, a movement.
The Proof
verified-athlete-avatar Jacked Jitsu

The masked bandit of the gentle art

Verified Athlete

"Before I created my alter ego, I coached over 1000 pro and college athletes as a strength coach in five countries. I've grossed over $1m in online training education and digital products. I've given 7 years and two knees to the sport of jiu jitsu. I get guac at Chipotle without even thinking about $"

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