Jaclyn's Jiujitsu Ladies

Jiu Jitsu, Wrestling, Combat Sports, Women's Training

Coach

Jaclyn Wasyluk

NEXT TRAINING CYCLE STARTS MARCH 25th!

This program is designed to strengthen the KEY performance lifts for grappling sports. Join the online community of bad ass women getting strong AF for grappling.

This program is 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 and runs year round.

The beginning of each 12 week training-block starts with progressions to work towards the key performance lifts that carry over to grappling, and is structured to keep your body structurally balanced to help prevent injury.

You’ll get ongoing programming from me 3x a week, 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 frequently asked questions :)

$27 / mo

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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!

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?

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.

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!!

Get strong AF!

To beat your opponents, execute techniques easier, and reduce your chance of injury

Features

Access to your coaches

I will hold you accountable and provide the feedback you need to grow. Communication is KEY!

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

I will hold you accountable and provide the feedback you need to grow

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Tuesday

Week 1: Day 2

Full Body Soft Tissue Warm up

For Completion

Heels Elevated Squat, Dumbbell

3 x 12

Lat Pull Down, V-Grip

3 x 12

Lying Leg Curl, Dorsi Flexed

3 x 10

Single Arm Overhead Press, Dumbbell

3 x 12

Cable Facepull, Standing

3 x 15

Standing Tibialis Raise

3 x 25

Standing Zottman Curl

3 x 15

Thursday

Week 1: Day 3

Full Body Soft Tissue Warm up

For Completion

Romanian Deadlift, Dumbbell

3 x 12

Crossbody Dumbbell Pullover

3 x 12

Step Up, Dumbbell

3 x 12

Seated Cable Row, V-Grip

3 x 12

45 Degree Incline Curl, Supinated

3 x 15

Seated Unsupported Overhead Triceps Extension, EZ Bar,

3 x 15

Coach

More from Jaclyn's Jiujitsu Ladies

Jaclyn Wasyluk

A student under the late strength & conditioning coach Charles Poliquin, she has worked in the fitness industry training clients since 2012. A certified personal trainer and purple belt in Brazilian jiujitsu, she loves helping women discover their TRUE potential when it comes to developing strength and muscle for athletic performance

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, with new training cycles starting every 12 weeks.

Can I join anytime?

Yes! You can join anytime, but it's best to join during week 1 - the beginning of a new 12 week training cycle (especially if you are new to lifting). Joining at the beginning of the cycle will better prepare you for what's to come.

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.

The Proof

Sandra P.

Brazilian Jiujitsu Purple Belt

Verified Athlete

"It definitely was the right decision to join a gym and commit to this program. Without hesitation, I recommend Jaclyn if you're looking for a program to help you get stronger and to become a better version of yourself."

Martha

Brazilian Jiujitsu Purple Belt

Verified Athlete

"Jaclyn's Jiujitsu ladies strength program has been a game changer! She builds a solid program, easy and direct to follow with great support along the way. She takes the time to give you feedback and points you in the right direction. I've felt stronger in training and others say the same thing."

Anja

Brazilian Jiujitsu Purple belt

Verified Athlete

"I can’t say enough about this program. I've gotten stronger in the past 6 months than in all my years of self-directed lifting. It's a well-thought out program, with clear instructions & feedback from an excellent coach. I recommend Jaclyn’s program if you're looking to get strong & prevent injury!"

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

Jaclyn's Jiujitsu Ladies

Jaclyn's Jiujitsu Ladies

Jaclyn's Jiujitsu Ladies

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Jaclyn's Jiujitsu Ladies

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