Mat Performance Club

Program Description This 3-day-per-week strength and conditioning program is designed specifically for Brazilian Jiu-Jitsu and submission grappling athletes. The training develops the key physical qualities needed for grappling performance, including: • Strength • Conditioning • Mobility • Durability and injury resilience Each session is designed to support your time on the mats, helping you build a stronger, fitter body without interfering with your BJJ training schedule. The goal is simple: develop the physical attributes that improve performance during rolls and competition.

Built on Proven Training Principles The programming is based on established strength and conditioning principles such as progressive overload, structured progression, and appropriate training intensity. Rather than isolating qualities in separate phases, the program develops strength, power, work capacity, and resilience simultaneously, reflecting the demands of grappling. The overall structure is designed to fit alongside regular BJJ training, allowing athletes to improve physical capacity without excessive training volume.

Understanding RIR The program uses RIR (Reps In Reserve) to guide training intensity. RIR simply refers to how many repetitions you could still perform at the end of a set. 3 RIR – You could perform about 3 more reps 2 RIR – You could perform about 2 more reps 1 RIR – You could perform 1 more rep 0 RIR – You reached muscular failure Most exercises are performed at 1–3 RIR, allowing you to train hard while maintaining good technique and managing fatigue alongside BJJ training.

Who This Program Is For This program is designed for BJJ and submission grappling athletes who want to improve their physical preparation for the mats. Suitable for: • Grapplers who want strength and conditioning that transfers to their rolls • Athletes training BJJ regularly who want a structured gym program • Hobbyists and competitors looking to build strength, endurance, and resilience

Equipment Requirements You will need access to a standard commercial gym. The program uses common equipment such as barbells, dumbbells, benches, and cable machines. No specialised equipment is required.