BJJ Domination

Fred Ormerod

Jiu Jitsu, Wrestling, Martial Arts, Combat Sports, Tactical / Military

Coach

Fred Ormerod

If you're looking to take your grappling game to a new level then come join our strength team. Strength gains are shown to lead to improved performance on the mats and this team of athletes already has a winning record to back that up. Come join us and reap the competitive rewards.

$25 / mo

Start My 7-Day Free Trial

Improve strength

Stronger athletes means improved grappling performances

Injury prevention

Help avoid muscle strain, pain and tears by building your durability when rolling

Periodized programming

A yearly, monthly and weekly plan to make sure we as a team are progressing and supporting each other as best as possible

Awesome team community

We all want to be the best practitioners we can and the best way to do that is to work alongside other athletes with the same mindset. This community is being built to push ourselves to another level and let it all show on the mat.

Train amongst champions

Current (ONE season only) team medal totals at national and international level: GOLD: 17 SILVER: 2 BRONZE: 1

Features

Access to high level coaching

All you have to do is ask and you get the answer.

Programming 3 days per week

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

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

barbell // dumbells // kettlebells // cardio kit // resistance bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2022-06-20

Trap Bar Deadlift

5, 5, 3, 5, 3, MAX @ 40, 50, 60, 75, 85, 95 %

Bench Press

5, 3, 5, 3, MAX @ 50, 60, 75, 85, 95 %

Pull-Up

3 x MAX

GHD Sit-Up

3 x 14

ghd back extensions

3 x 14

Tuesday

2022-06-21

Barbell Bicep Curl

3 x 8

Barbell Reverse curl

3 x 10

Barbell Upright Row

3 x 10

Seated Row

3 x 10

DB Lateral Raise

OH cable tricep extension

2 x 25

Wednesday

2022-06-22

Back Squat

4 x 3 @ 55 %

Shoulder Press

4 x 3 @ 45 %

Box Jump

3 x 3

Hang Clean High Pull

4 x 2 @ 47 %

American KB Swing

6 x 14

Circuit

30 secs on 20 off 4 rounds guard pull hip thrust and reach leg raise hips up superman

Thursday

2022-06-23

zercher squat

5, 5, 3, 5, 3, MAX @ 40, 50, 60, 75, 85, 95 %

DB Floor Press

4 x 3

Seated Row

4 x 10

Standing Cable Wood Choppers

3 x 12

Cable Pallof Press

3 x 12

Coach

More from Fred Ormerod

Fred Ormerod

Strength and conditioning coach and sports therapist: with a decade of medical and coaching history, working with national and international champions across a broad spectrum of multiple disciplines from martial arts to the military, soccer to strongman.

Lets do this then

Come join our team. Can't wait to get you started.

Start My 7-Day Free Trial

FAQs

Why join Team BJJ Domination?

This team, lead by coach Fred, has a habit of winning on an international level. The programming is designed to turn you into the best athlete you can be on and off the mat.

What if I have a competition?

This team is made for competitive athletes and we work on a policy of ask and you shall recieve. Taper weeks and sessions are regularly added for atheltes who are frequently competeing so that they're in the best position to do so; all you have to do is ask...

What if I haven't done any gym based strength training before?

No problem! This is a supportive community and questions will always be answered. Each exercise will have a video explaing it and you can always contact our community and coaches.

The Proof