BK Performance
Jiu Jitsu, Wrestling, Boxing, Multi-sport, Functional FitnessWelcome to your personalized online workout program designed specifically for jiu jitsu practitioners and wrestlers. This program has been designed to elevate your strength, endurance, and overall performance on the mats, ensuring peak performance during training and competition.
Program Overview:
Strength Days (2 Mandatory):
These sessions serve as the cornerstone of your physical development, focusing on building the foundational strength and resilience essential for grappling sports. Each workout is designed to target key muscle groups critical for powerful attacks, solid defenses, and joint stability. The exercises selected are strategically aligned with the movements and challenges frequently encountered in jiu jitsu and wrestling, promoting functional strength and injury prevention.
Option Days (2 Depending on Experience and Rolling Volume):
Tailored to accommodate varying skill levels and training volumes, these optional sessions are dedicated to supplementary strength training. Whether you're a seasoned competitor or just starting out, these workouts provide additional opportunities to enhance your strength and conditioning, tailored to support your individual progress and goals.
Cardio and Active Recovery Days (2):
These designated days play a crucial role in maintaining cardio fitness and promoting active recovery.
Program Benefits:
Sport-Specific Training: Exercises are selected to mirror the demands of jiu jitsu and wrestling, promoting direct application to performance on the mats.
Enhanced Performance: Improved strength and endurance directly translate to heightened effectiveness and resilience during training sessions and competitive matches.
Emphasis on joint health and active recovery strategies minimizes the risk of common grappling-relInjury Prevention:
ated injuries, ensuring sustained participation and progression in your sport.
Research-Driven Progressions: The program's structured progressions are grounded in the latest research in strength and conditioning, optimizing your physical development and adaptation to training stimuli.
Flexibility and Adaptability: Optional sessions provide flexibility to tailor the program to individual needs and training volume, accommodating varying schedules and levels of experience.
By committing to this specialized online workout program, you will not only enhance your physical capabilities but also refine your technical skills, ensuring you are well-prepared to excel in both training and competitive environments.
Train smart, stay focused, and unleash your full potential on the mats.
Features7 sessions per week
Must use App app to view and log training
Team Training
A1
1/2 Kneeling Hip Flexor
2 x 0:30
A2
Quadruped Groin Stretch
2 x 10
A3
Wall Slides
2 x 10
B1
RDL
3 x 10
B2
Copenhagen Planks
3 x 20
B3
Turtle Turns
3 x 10
C1
BB Bent Rows
3 x 5
C2
Bench Back Extensions
3 x 10
D
Barbell Bicep Curl
3 x 10
E1
Lateral Neck Flexion
2 x 0:15
E2
Bench sup Neck extension
2 x 0:15
E3
Bench Sub Next Flexion
2 x 0:15
A1
Bride + Adduction
2 x 15
A2
1/2 Kneeling T-spine Rotations
2 x 10
A3
Plate Pinch Grip Hold
3 x 0:30
B1
Linear Pogos
2 x 20
B2
A-Skips
2 x 15
B3
Single Leg Box Jump
2 x 5
C1
Front Squats
3 x 10
C2
Supine Hip Flexor Pull
3 x 10
C3
1 Arm Floor Press w/ Bridge
3 x 10
D1
DB Step Up
3 x 10
D2
TRX Fall out
3 x 10
D3
Inverted Skull Crusher
3 x 10
A
Rowing
1 x 20:00
B
BK Hip Flow 1
C1
FRC Arm Circles
2 x 10
C2
FRC Shoulder ER
2 x 5
D1
Banded Neck Rotations
2 x 10
D2
Lateral Banded Neck Iso
2 x 0:15
A1
FRC Hip Circles
2 x 5
A2
Bridge + Rotations
2 x 10
B1
Pallof Press
3 x 10
B2
3D Band Rotations
3 x 10
C1
Seated good morning
3 x 10
C2
Heel Elevated Goblet Squat
3 x 10
D1
Staggered stance - 1 Leg RDL
3 x 10
D2
Lateral Slide Lunge
3 x 10
D3
Copenhagen Planks
3 x 20
E
KB Lateral Sways
4 x 0:30
A1
T-Spine Reach Through
2 x 10
A2
Swimmers
2 x 10
B1
Waiter Carry
2 x 0:20
B2
Overhead Squats
2 x 10
C1
Landmine Press
3 x 10
C2
Overhead Tricep Extension
3 x 10
D1
High to Low Row
3 x 5
D2
DB Reverse Fly
3 x 10
D3
Incline Curls
3 x 5
E1
Bench sup Neck extension
2 x 0:15
E2
Lateral Neck Flexion
2 x 0:15
E3
Bench Sub Next Flexion
2 x 0:15
A
Rowing
1 x 20:00
B
BK Hip Flow 1
C1
FRC Arm Circles
2 x 10
C2
FRC Shoulder ER
2 x 5
D1
Situp Medball Throw
2 x 10
D2
Hanging Knee Raise
2 x 10
D3
Plank Taps
3 x 4
D4
Russian Twists
3 x 10
A
Outdoor Meditation
1 x 10:00
When you join a team you’re getting more than programming, you’re joining an online community.
Jiu Jitsu - Submission Strength
Jiu Jitsu - Submission Strength
Jiu Jitsu - Submission Strength
