This physical preparation program is specifically designed to optimize performance for athletes practicing grappling-based combat sports such as judo, wrestling, or Brazilian jiu-jitsu (BJJ). It aims to develop the key physical attributes essential for success in these disciplines: maximum strength, explosive power, muscular endurance, functional mobility, injury prevention, and mental resilience.
Program Goals:
Develop general physical qualities (Strength, Power, Endurance,Mobility)
Increase explosive power for throws and directional changes
Reinforce grip endurance critical for controlling opponents
Prevent common injuries (shoulders, knees, lower back) through targeted strength and recovery work
Enhance both aerobic and anaerobic conditioning to sustain high intensity throughout matches
A
Back Squat
1 x 5
B1
Back Squat
2 x 5
B2
Hanging Knee Raise
2 x 10.20
C1
Bench Press
5 x 5
C2
1-Arm DB Row
5 x 8
D1
DB Bench Pull-over
3 x 10
D2
DB Lateral Raise
3 x 10
D3
Alternating DB Press
3 x 10
Conditioning
E
Jackie
1000m Row 50 Thrusters - RX 20kg 30 pull-ups
A
Deadlift
8 x 5
B1
DB Bench Press
3 x 8
B2
1-Arm DB Row
C1
Feet Elevated Inverted Row
3 x 10.20
C2
Skull Crushers
3 x 12
D1
Deadhang
3 x 25.45
D2
Landmine Bar Twist
3 x 10
A
Seated box jumps
5 x 1
B1
Bulgarian Split Squat
3 x 5
B2
Cossack Squat
3 x 5
Conditioning
C
PREHAB - Shoulder 1
3 séries de 15 de chaque exercice
Conditioning
D
PREHAB - Lower back 1
Réaliser ce circuit en fin d'échauffement ou en fin de séance. 3 Séries de 15 répétitions sur chaque exercice. -Db seated good morning -Superman -Lying trunk twists (à faire avec genoux fléchit si difficile)
Helping athletes get better and stronger at their sport. S&C for rugby players, Judo/JJb athletes, endurance cyclists and tennis players.
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