Jiu Jitsu
The Garage Gym
Jiu JitsuI 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.
No matter when you join, the first 7 days are free.
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
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
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
A1
Cardio
1 x 3:00
A2
Split Squat
1 x 10
A3
Kneeling Hip Flexor Stretch
1 x 0:15
A4
Inchworm
1 x 6
A5
Squat + Lateral Shuffle
1 x 6
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
A1
Air Squat
1 x 20
A2
Band Pull-Apart
1 x 15
A3
Low Lunge with T-Spine Rotation
1 x 3
A4
Cardio
1 x 3:00
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
Lauren Moreland
Strength & Conditioning Coach, Personal Trainer, Olympic Weightlifting Coach & Athlete, Wife of a Grappler
When you join a team you’re getting more than programming, you’re joining an online community.
Jiu Jitsu
Jiu Jitsu
Jiu Jitsu
