Dojo Mojo (Jiu Jitsu Strength and Conditioning)
Optimize Health and Performance
Jiu Jitsu, Wrestling, Combat Sports, Martial ArtsDojo Mojo is crafted specifically for Jiu Jitsu practitioners—whether you’re a competitive athlete or dedicated hobbyist—seeking world-class strength and conditioning that aligns with the unique demands of the sport.
This program prioritizes enhancing your athletic abilities while keeping your focus on what matters most: maximizing your time on the mats. Each session is tailored to develop strength, power, and endurance while keeping you fresh and ready for your time on the mats. By integrating strategic resistance training, mobility work, and conditioning, you’ll enhance your overall athleticism without overloading your schedule. This approach ensures your progress as a grappler is supported year-round, promoting consistent improvement without risking burnout or injury.
By joining the Dojo Mojo team, you'll master the fundamentals of resistance training, plyometrics, mobility, conditioning, and injury prevention. This holistic approach ensures that you develop the strength, power, resilience, and endurance necessary to thrive in the sport—all while supporting sustainable, high-level performance for years to come.
A1
Airdyne
1 x 5:00 @ 5
A2
Scissor Slides
2 x 20
A3
Hip Hinge - Staggered Stance
2 x 20
A4
Cable/Banded Rotations
2 x 20
B1
Pogo Jumps - Vertical Reflexive
3 x 10 @ 6
B2
Med Ball Shot Put
3 x 10
C
Staggered Stance Trap Bar Deadlift
4 x 3
D1
Trap Bar Deadlift
3 x 6
D2
DB Supination/Pronation
3 x 20
E1
DB Bench Press
3 x 6
E2
Copenhagen Plank - Short Lever
3 x 30
F1
Bicep Curls
3 x 12
F2
Banded Neck Series
3 x 40
Aerobic
A
Conditioning Option 1 RPE (difficulty) = 6/10 or a heart rate of 120-150bpm = Should be able to have a full conversation 30-60 minutes Minimal rest time Can be any exercise modality or combination of exercises
Alactic
B
Conditioning Option 2 RPE (difficulty) = 9-10/10 = Near max/max effort for the work periods. Work:Rest Week 1- 5:60 sec Week 2 - 6:60 sec Week 3 - 7:60 sec Week 4 - 8:60 sec Complete 4 reps and rest for 2-3 minutes. Complete 1-3 rounds. Can be any exercise or combination of exercises If you don't run frequently, avoid running for this option. If you are new to high intensity training, reduce the RPE and work your way up to max intent.
C
Hip Mobility Series 1
D
Hip Stretch Series 1
E
Shoulder Mobility Series 1
F
Wrist Mobility Series 1
A1
Hip Airplane - Weighted
2 x 20
A2
Supine Overhead Reach
2 x 10
A3
Side Plank Dips
2 x 20
B1
Lateral Squat Jumps
3 x 10 @ 6
B2
Med Ball Slams -
3 x 10
C1
Explosive Single Arm Row
6 x 3
C2
Plyo Pushup
6 x 3 @ 6
C3
Single Leg RDL - Hand Supported
3 x 40
D1
Goblet Squat or Front Squat - Heel Elevated
3 x 6
D2
Oblique Dips
3 x 12
E1
Chin Up
3 x 6
E2
Tricep Dips
3 x 20
Aerobic
A
Conditioning Option 1 RPE (difficulty) = 6/10 or a heart rate of 120-150bpm = Should be able to have a full conversation 30-60 minutes Minimal rest time Can be any exercise modality or combination of exercises
Lactic
B
Conditioning Option 2 RPE (difficulty) = 8-10/10 = Near max/max effort for the work periods. Work:Rest Week 1- 30:90 sec - Complete 4 sets Week 2 - 30:80 sec - Complete 6 sets Week 3 - 30:70 sec - Complete 8 sets Week 4 - 30:60 sec - Complete 10 sets Can be any exercise or combination of exercises If you don't run frequently, avoid running for this option. If you are new to high intensity training, reduce the RPE and work your way up to max intent.
C
Hip Mobility Series 1
D
Hip Stretch Series 1
E
Shoulder Mobility Series 1
F
Wrist Mobility Series 1
A1
Airdyne
1 x 5:00
A2
Hinge to Accel
2 x 30
A3
Scissor Slides
2 x 20
A4
Superman ISO
2 x 30
B1
Med Ball Scoop
3 x 10
B2
Pogo Jumps - Lateral Reflexive
3 x 20
C
Squat Jumps -
6 x 3
D1
Jefferson Curls
3 x 10
D2
Plate Halo
3 x 20
E1
Incline DB Bench Press
3 x 12
E2
Foam Roller Bridge
3 x 30
F
Leg Extension
3 x 12
Ed Chappe
Ed holds a Masters in Exercise Physiology and is a Jiu Jitsu hobbyist. Alongside his work in human performance research, Ed helps Jiu Jitsu athletes and hobbyists alike maximize their mat time and develop the physical capacity to perform and excel in Jiu Jitsu.
Created by a Jiu Jitsu practitioner for Jiu Jitsu practitioners. World class strength and conditioning at your fingertips for a fraction of the price of training with a local S&C coach or even a PT for an hour.
Get Dojo Mojo (Jiu Jitsu Strength and Conditioning)
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Dojo Mojo (Jiu Jitsu Strength and Conditioning)
Dojo Mojo (Jiu Jitsu Strength and Conditioning)
Dojo Mojo (Jiu Jitsu Strength and Conditioning)
