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Adam Duthie Fitness

Jiu Jitsu
Coach
Adam Duthie

This program is designed specifically around the demands of Jiu-Jitsu. A brown belt myself, I understand the intricacies of BJJ . This understanding of Jiu-Jitsu means I'm uniquely positioned to develop regimens that minimize injury risk. By strengthening vulnerable areas and improving overall body mechanics, athletes can train harder and longer without the setback of injuries. By focusing on physical attributes critical to Jiu-Jitsu, my athletes will see substantial improvements in their game. As the sport evolves, the margins between winning and losing are becoming ever finer. Superior strength and conditioning can be the difference between a medal and a miss. Jiu-Jitsu is an evolving art, and so is the strength and conditioning. I ensure my methods and techniques stay current with the latest research and innovations in both fields.

This product isn't just another strength and conditioning program. It's a targeted, specialized regimen designed for the specific needs and demands of Jiu-Jitsu in mind. By homing in on the essential aspects of Jiu Jitsu, I provide an unmatched value for athletes looking to elevate their game, prevent injuries, and achieve their peak performance.

$29 / mo
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Benefits
Increased strength allows a practitioner to apply techniques with more power. Conditioning can improve cardiovascular endurance, enabling practitioners to maintain high levels of performance during rolls without getting as fatigued. A well-structured strength and conditioning program addresses imbalances in the body that might arise from the repetitive movements and postures in BJJ.
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Who is this for?
If you're a competitor looking for that extra edge, or a recreational grappler who wants to feel strong and get injured less, you're in the right place. This program is intended for grapplers of intermediate/ advanced levels of strength and conditioning. If you've been lifting weights for 1 to 3 years, and have adequate experience with barbells, kettlebells, and the like, then this is for you.
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Why engage in strength and conditioning?
Incorporating strength and conditioning into a BJJ training regimen not only augments the physical attributes of a practitioner but also complements the technical skills, making them a more well-rounded and effective grappler. A conditioning program that integrates functional movements can train the body to be strong in diverse and often awkward positions found in grappling.
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What you can expect
Exercises that promote joint strength and mobility is vital to success on the mats. A properly designed strength and conditioning program can help improve your stamina, allowing you to perform at a high level throughout the match. Additionally, strength training can provide a substantial advantage in both the standing and ground phases of Jiu-Jitsu.
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Who am I?
I have been a strength and conditioning coach for over 12 years and have been on the mats for 11. As a brown belt, I understand more than most strength coaches the intricacies of Jiu Jitsu from firsthand experience. I have competed in over 20 tournaments and have fought in 2 amateur Muay Thai fights. I live and breathe combat sports and strength & conditioning.
Features
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Programming 5 days per week
Programs will include 3 strength workouts per week and 2 optional supplemental conditioning days.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. All videos performed by me.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
All programs delivered through Train Heroic
Equipment
Required
Barbells // Kettlebells // Dumbbells // Medicine Balls // Cables // Bands // Gym Membership is ideal
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1- Hypertrophy RR

Circuit

A

Upward Dog Downward Dog Worlds Greatest Stretch Tall Sit to High Bridge Walkout 1x8 for all (each side where applicable)

B1

Ice Skater w/ Chop

3 x 6

B2

Turkish Get-Up: Roll to Elbow

3 x 3

B3

Bilateral Pogo

3 x 0:15

C

Low Bar Back Squat

4 x 8 @ 7

D

Barbell Floor Press

4 x 8 @ 7

E1

Kettlebell Arm Bar

2 x 0:30

E2

Half Kneeling Rotation w/ Lateral Flexion

2 x 6

E3

Batwing

2 x 0:30

Circuit

F

5 Min Walk Bretzel

Monday
2023-9-19
Tuesday
Week 1 Day 2- Hypertrophy RR

Circuit

A

Upward Dog Downward Dog Worlds Greatest Stretch Tall Sit to High Bridge Walkout 1x8 for all (each side where applicable)

B

C1

Suitcase Walk

3 x 0:30

C2

Bilateral Pogo

3 x 0:15

C3

Turkish Get-Up: Roll to Elbow

3 x 3

D

Trap-Bar Deadlift

4 x 8

E

Neutral Grip Pull Up

4 x 5

F1

4-Way Banded Neck Walkout

2 x 0:30

F2

Hip-Bridge Hamstring Curl on Ball

2 x 12

F3

Side Kick-through

2 x 6

Circuit

G

5 Min Walk Bretzel: 1 min each side

Wednesday
2023-9-21
Thursday
Week 1 Day 3-Hypertrophy RR

Circuit

A

Upward Dog Downward Dog Worlds Greatest Stretch Tall Sit to High Bridge Walkout 1x8 for all (each side where applicable)

B1

Bilateral Pogo

3 x 0:15

B2

Turkish Get-Up: Roll to Elbow

3 x 3

B3

Peacock Squat

3 x 6

C1

Rear Foot Elevated Split Squat w/ Goblet Hold

3 x 8

C2

Grapplers Row

3 x 8

C3

Tall Kneeling DB Bicep Curl

3 x 8

D1

Jefferson Curl

2 x 6

D2

Copenhagen Plank

2 x 10

D3

Half Kneeling Overhead Reach w/ Lateral Flexion

2 x 6

Circuit

E

5 Min Walk Bretzel: 1 Min each side

Coach
More from Adam Duthie Fitness
coach-avatar Adam Duthie

Adam holds multiple certifications such as Precision Nutrition Level 2, Function Range Conditioning Mobility Specialist, USA Weightlifting Level 2, StrongFirst Kettlebell, and many others. He holds a bachelors degree in Exercise Science and has been a strength and conditioning coach for over 12 years. He has competed for 11 years and is currently a brown belt, teaching Jiu Jitsu in Upstate NY.

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