Jaclyn's Jiujitsu Ladies

Jaclyn's Jiujitsu Ladies

Jiu Jitsu, Wrestling
Coach
Jaclyn Wasyluk

Jaclyn’s Jiujitsu ladies is an online community for women looking to get stronger specifically for grappling sports. It’s suitable for all levels - whether you’ve never lifted a weight in your life or you’ve been doing it for years - this is the perfect supplement to your training on the mats!

The program is designed to strengthen the KEY performance lifts for grappling sports. The beginning of each 12 week training block starts with progressions to work towards these key lifts, and to keep your body structurally balanced to help prevent injury.

You’ll get ongoing programming from me at 3x a week frequency, technique feedback and coaching from me and support from the other women in the group. Workouts are done on your OWN time and they require access to a commercial gym or similar.

This is NOT an at-home program!

See below for answers to some questions you may have :)

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STRENGTH is the mother of all qualities
A quote from sports scientist and professor Dr. Dietmar Schmidtbleicher. If you and your opponent are both technically matched, the stronger opponent will have the upper hand. Strength will take your technique execution to the next level!
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Prevent INJURY
Proper strength training is an extremely effective tool in preventing injury. Like any contact sport, the risk of injury is always there, so why not bulletproof your body with proper strength training?
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Follow a PLAN
This program focuses on strengthening the key performance lifts for grappling sports. According to my mentor and strength coach Charles Poliquin, strengthening these key lifts has the greatest carryover to grappling sports. Just like when you step onto the mats to compete, you should have a plan for when you lift – no more guesswork or random workouts that get you nowhere.
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24/7 Coaching
When you join my program you’ll have access to me to give you technique feedback and to make sure you’re doing things correctly. My goal is to get you stronger and to help you feel more confident in your lifts, injury free. Communication is key!!
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Access to your coaches
I will hold you accountable and provide the feedback you need to grow. Communication is KEY!
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
I will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Myself and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
ACCESS TO COMMERCIAL GYM (or similar) // barbell // bumper plates/weight plates // squat rack // chin up bar // dumbbells // adjustable bench // adjustable cable machine // leg curl machine // etc
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
Week 1: Day 2

A

Full Body Soft Tissue Warm up

For Completion

B1

Heels Elevated Squat, Dumbbell

3 x 12

B2

Lat Pull Down, V-Grip

3 x 12

C1

Lying Leg Curl, Dorsi Flexed

3 x 10

C2

Single Arm Overhead Press, Dumbbell

3 x 12

D1

Cable Facepull, Standing

3 x 15

D2

Standing Tibialis Raise

3 x 25

D3

Standing Zottman Curl

3 x 15

Thursday
Week 1: Day 3

A

Full Body Soft Tissue Warm up

For Completion

B1

Romanian Deadlift, Dumbbell

3 x 12

B2

Crossbody Dumbbell Pullover

3 x 12

C1

Step Up, Dumbbell

3 x 12

C2

Seated Cable Row, V-Grip

3 x 12

D1

45 Degree Incline Curl, Supinated

3 x 15

D2

Seated Unsupported Overhead Triceps Extension, EZ Bar,

3 x 15

Coach
coach-avatar Jaclyn Wasyluk

A student under the late strength & conditioning coach Charles Poliquin, she has worked in the fitness industry training clients in-person for over 10 years. A certified personal trainer and blue belt in Brazilian jiujitsu, she loves helping women realize their true potential when it comes to developing strength and muscle specifically for athletic performance.

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Time to level up your game!

Get strong AF with proven programming from an experienced coach that understands your needs

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FAQs
How long is this program?
This is an ongoing subscription based program that I program in 12 week training cycles.
Can I join anytime?
Yes! You can join anytime, but it is ideal to join during Week 1 which is the start of each 12 week training cycle, especially if you are new to lifting.
What if I miss a day?
That’s okay, you can make it up later in the week. The workouts are scheduled on M/W/F but feel free to change it so it works with your own schedule. As long as you follow the workout days in the SAME order (moving through them from Day 1-3) it doesn’t matter which days of the week you lift.
Can I lift and train jiujitsu/grappling on the same day?
Yes! If your schedule allows it’s best to have at 3 hrs (or more) between lifting and jiujitsu training. I.e. lift in the AM and train jiujitsu in the PM. I know you ladies love to train, but I’d recommend you give yourself at least 1 DAY a week of FULL rest - NO jiujitsu, NO lifting.
Can I do this program at home?
NO, this program requires a gym. The exception being if you have a very well-equipped condo/home gym this program may be possible to do “at-home”. For serious strength gains that will help athletic performance you need access to various gym equipment (see requirements above).
Why do the workouts only change every 3 weeks?
Changing programs every week gives very little time for your body to adapt. The goal is to gradually challenge yourself over each 3 week training block. There are outliers to this "rule" but I have found that most people respond very well when the program changes every 2-4 weeks.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Jaclyn's Jiujitsu Ladies
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Jaclyn's Jiujitsu Ladies
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Jaclyn's Jiujitsu Ladies
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Jaclyn's Jiujitsu Ladies