Jiu Jitsu: Training by Lauren Moreland in TrainHeroic

Jiu Jitsu

The Garage Gym

Jiu Jitsu
Coach
Lauren Moreland

I want to make you a better Jiu Jitsu athlete.

My goal is to increase your strength, improve your stamina and develop your ability to express explosive power on the mats.

This program is designed to enhance your grappling performance by making you a stronger, faster and more durable athlete. Strength allows you to execute your technique more efficiently and avoid injury. While being appropriately conditioned for your sport means you’ll out last the competition.

The program includes 5 training days per week. Updates are posted weekly. You will be virtually training alongside like-minded athletes. Communicate with your teammates and coach conveniently through the TrainHeroic app to receive feedback.

**The team program officially kicks off November 1st.**Join before then to preview the first week and get a jump start on training. No matter when you join, the first 7 days are free.

Features
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Access to your coaches
Your coach will be available daily to answer questions and provide encouragement through the app.
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Programming 5 days per week
This plan is strategically designed to improve your strength and stamina, while still allowing time and energy for drilling and hard rolls.
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Committed Teammates
Train alongside like-minded athletes. Jiu Jitsu is largely an individual sport, but here you will be part of a grappler community.
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Delivered through TrainHeroic
Training is conveniently delivered to your mobile device for access any time, anywhere.
Equipment
Required
Barbell // Bumper Plates // Squat Rack // Pull Up Bar // Kettlebells // Jump Rope // 8-12lb Med Ball // Bench
Recommended
Battle Rope // Rower or Assault Bike // Hex (Trap) Bar // Dumbbells // Plyo Box // Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Cardio

1 x 3:00

A2

Low Lunge with T-Spine Rotation

1 x 3

A3

Band Pull-Apart

1 x 15

A4

Air Squat

1 x 20

B

Front Squat

3 x 8 @ 70 %

C

Bench Press

4 x 8 @ 70 %

D

Z-Press

4 x 8 @ 70 %

E

1-Arm KB Front Rack Carry

4 x 20

F

Foam Roller Pec Stretch

1 x 1:00

G

Pigeon Pose

1 x 0:30

H

Towel Shoulder Mobility

1 x 0:30

Monday
Week 1 Day 2

A1

Inchworm

1 x 6

A2

Kneeling Hip Flexor Stretch

1 x 0:15

A3

Split Squat

1 x 10

A4

Squat + Lateral Shuffle

1 x 6

A5

Cardio

1 x 3:00

B1

Run

5 x 0:30

B2

Dead Bug

5 x 12

C1

Plyo Step Ups

5 x 0:30

C2

Kimura Sit Up

5 x 20

D1

Rowing

5 x 0:45

D2

Alternating Bodyweight Lunge

5 x 20

E

Kneeling Hip Flexor Stretch

1 x 0:30

F

Side Laying Thoracic Rotation

1 x 0:30

G

Cobra Pose

1 x 10

Tuesday
Week 1 Day 3

A

Bird Dog

1 x 0:30

B1

Single Leg Glute Bridge

3 x 10

B2

Bear Position Shoulder Taps

3 x 20

C1

Cobra Pose

1 x 10

C2

Scorpion

1 x 10

D

Hex Bar Deadlift

3 x 8 @ 70 %

E

Hex Bar Farmer's Walk

4 x 20

F

Mixed Grip Pull-Up

G

1-Arm KB Row

4 x 8

H

Med Ball Slam with Twist

3 x 20

I

Childs Pose Lat Stretch

1 x 0:30

J

Supine Glute/Piriformis Stretch

1 x 0:30

K

Supine Biceps Femoris Stretch

1 x 0:30

Wednesday
Week 1 Day 4

A1

Squat + Lateral Shuffle

1 x 6

A2

Cardio

1 x 3:00

A3

Inchworm

1 x 6

A4

Kneeling Hip Flexor Stretch

1 x 0:15

A5

Split Squat

1 x 10

B1

Jump Rope

5 x 0:30

B2

Russian Twist

5 x 20

C1

Battle Rope Alternating Waves

5 x 0:30

C2

Air Squat

5 x 20

D1

Rowing

5 x 0:45

D2

Push-Up

5 x 10

E

Dorsiflexion/Plantarflexion with Band

1 x 15

F

KB Weighted Calf Stretch

1 x 0:30

G

Kneeling Hip Flexor Stretch

1 x 0:30

Thursday
Week 1 Day 5

A1

Cardio

1 x 3:00

A2

Low Lunge with T-Spine Rotation

1 x 3

A3

Band Pull-Apart

1 x 15

A4

Air Squat

1 x 20

B

Front Squat

3 x 8 @ 70 %

C

Clean Pull

3 x 5 @ 65 %

D

Bent Over Row

4 x 8

E

Dip

F

Thread the Needle Stretch

1 x 0:30

G

Standing Calf Stretch

1 x 0:30

Coach
coach-avatar Lauren Moreland

Strength & Conditioning Coach, Personal Trainer, Olympic Weightlifting Coach & Athlete, Wife of a Grappler

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Jiu Jitsu
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Jiu Jitsu
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Jiu Jitsu
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