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Jiu Jitsu Strength - Team

Physical Culture

Jiu Jitsu

Coach

Ryan Bruggeman

Jiu Jitsu Strength - Team Training will eliminate the guesswork and get you Performing your best on the mat.

Each month a new program will drop that will build on top of the previous phase. Throughout the year you will work on developing different qualities concurrently, while shifting priorities and adaptations in specific areas, without losing progress in others.

This program will concurrently develop the following qualities so you can enhance your physical abilities on the mat:

*Develop World class mobility and body control

*Enhance power and explosiveness

*Increase your maximal strength

*Supercharge your isometric strength and clinching ability

*Build tissue resilience so you get injured less

*Maximize your conditioning so you can push harder in rolls

Phase 1 is crucial for developing the technical skill to move on to more advanced exercises as we progress through the year.

$10 / mo

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Maximize Strength and Resilience

The strength training in this program focuses on attacking the body from all angles to reduce any weak points. You'll dramatically improve your ability to produce force through the maximal and dynamic effort methods, while maximizing isometric strength, so your opponents feel helpless trying to break away from your clinching ability.

Develop World Class Mobility

This is the only Jiu Jitsu program that applies the Internal Strength Model, Kinstretch, and Functional Range Systems training method to maximize mobility, body control, and joint resilience.

Unlock training secrets of the Pro's

All programming is created by Coach Bruggeman. You'll have access to the same training methods World Class athletes have used to prepare for the highest level of competition (Olympics and World Championships).

Features

Access to your coaches

Avoid the guesswork. Gain access to custom programing and assistance from your coach

Programming 6 days per week

Training includes 3 strength and conditioning days, with optional mobility work on recovery days (up to 6 days available)

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

All programs are easily accessed through the app, so you have a coach and program to guide your workouts.

Equipment

Required

Barbells // Kettlebells // Bands // Dumbells

Sample Week

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

Monday

Week 3 Day 1

CARs

1 x 3 @ 3

Aerobic Capacity Development

1 x 45:00

Tuesday

Week 3 Day 2

CARs

1 x 3 @ 5

Turkish Get Up

3 x 1

KB Goat Bag Hinge

1 x 10

Bench Press (ISOMETRIC - Triphasic)

4 x 5

Shoulder CARs -Loaded quadruped

3 x 3

Sumo Deadlift

4 x 5 @ 6, 7, 7, 8

BEAR SIT PAILs/RAILs

3 x 2 @ 0:10

Double KB Squat

4 x 5

Weighted Chin Ups

5, 4, 3, 3

Russian KB Swing

@ 0:15

Wednesday

Week 3 Day 3

CARs

1 x 3 @ 3

Ankle dorsiflexion pails/rails

2 x 2

FRC ankle dorsiflexion lift-off

1 x 6 @ 0:10

FRC Hip IR modified 90/90 PAILs RAILs

2 x 2

FRC Hip IR PRH

2 x 4

FRC Hip ER PRL/PRH

1 x 5 @ 0:10

FRC 90/90 hip IR PRL

1 x 5 @ 0:10

FRC side laying ER PAILS/RAILs

2 x 2

FRC Shoulder IR (sleeper stretch) PAILs/RAILs

2 x 2

FRC- Shoulder ER PRH & PRL

1 x 5 @ 0:10

BEAR SIT PAILs/RAILs

2 x 2

FRC Hip ER pails/rails on wall

2 x 2

Aerobic Capacity Development

1 x 35:00

Thursday

Week 3 Day 4

CARs

1 x 3 @ 3

Turkish Get Up

4 x 1

Barbell Military Press

4 x 5

Staggered stance Zercher Squat

3 x 6

Prone PRL Shoulder ER

3 x 3

Pendlay Row

8, 8, 6, 6

DB Goblet Lateral Lunge

3 x 8

Incline Ab Wheel

3 x 8

Russian KB Swing

10 x 0:15

Friday

Week 3 Day 5

CARs

1 x 3 @ 6

FRC- Toe Extension PAILs/RAILs

1 x 3 @ 0:20

Ankle dorsiflexion pails/rails

1 x 3 @ 0:20

FRC - Toe Extension PRH

1 x 5 @ 0:10

FRC 90/90 Hip IR Pails/Rails

1 x 3

FRC 90/90 Hip External rotation Pails/Rails

1 x 3

FRC Hip IR PRH - modified 90/90

1 x 5 @ 0:10

FRC Hip ER PRL/PRH

1 x 5 @ 0:10

FRC Hip Extension RFE pails/rails

1 x 3 @ 0:20

FRC Hip ABduction (wall straddle) pails/Rails

1 x 3 @ 0:20

FRC side laying ER PAILS/RAILs

1 x 3 @ 0:10

FRC Shoulder IR (sleeper stretch) PAILs/RAILs

1 x 3 @ 0:10

FRC- Shoulder Flexion PAILs/RAILs

1 x 3 @ 0:10

FRC Shoulder Extension PAILs/RAILs

1 x 3 @ 0:10

Aerobic Capacity Development

1 x 45:00

Saturday

Week 3 Day 6

CARs

1 x 3 @ 3

Turkish Get Up

4 x 2

Sumo Deadlift

5 x 5 @ 60, 70, 75, 75, 80 %

1/2 kneeling KB press

5 x 5

Assisted Eccentric Safety Split-Squat

4 x 8

Real Row

8, 8, 6, 6

Band Wrist Roller

3 x 2

Steel Mace - Wrist Pronation/Supination

3 x 10

Iso Wall neck flexion

2 x 4 @ 0:05

Neck - bench Hiplift

2 x 6 @ 0:05

Russian KB Swing

10 x 0:15

Coach

More from Physical Culture

Ryan Bruggeman

Coach Ryan is a 20+ year veteran strength & conditioning specialist and owner of Physical Culture Gym in St.Petersburg, Florida USA. His clientele includes Pro athletes, Olympic Medalists, and World champions across most major sports. Coach Ryan is also an active Jiu Jitsu athlete, with competitive experience including IBJJF worlds, Pan-ams, and ADCC +IBJJF Opens.

World Class training

Jiu Jitsu Strength will help you apply the best methods in strength and conditioning seamlessly, so you maximize your abilities. This includes: Functional Range systems and the Internal Strength Model Westside Barbell Conjugate Method StrongFirst (sov

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FAQs

How many days is this program?

JJS Team program covers 3 days of Strength & Conditioning. This also offers supplemental mobility work on recovery days.

Can Beginners do this program?

The foundation phase will help build your skill and progress you to more advanced training techniques. Each month you will progress your skills, knowledge, and physical abilities.

Can I try the program first?

The program includes a 7 day, risk free trial...

Does this program work for Competitors?

This program has been used with a high degree of success to prepare for major competitions including: ADCC & IBJJF Opens, Pan Ams, and No-Gi Worlds.

The Proof

Jose Bautista

Pro MLB super-star

Verified Athlete

""Training with Coach Ryan elevated my power, strength, and speed to a level that helped me become one of the best in my sport.""

Dave Batista

WWE superstar, MMA Fighter, Actor

Verified Athlete

"This training system helped me prepare for the ultimate combat sport, MMA. I got more explosive, more conditioning, and learned to move better so I was Fight ready.""

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