Off The Mat

Wilson Health and Performance Systems

Jiu Jitsu, Combat Sports

Coach

Rob Wilson

What you do off the mat matters just as much as what you do on it.

This program is built on years of hands-on work with the Standard Jiu Jitsu team and other high-level grapplers. It’s not another duct-taped strength and conditioning plan that throws a gi on pull-ups or mimics takedowns with resistance bands.

Instead, it’s a comprehensive approach to grappling preparation—one that develops strength, endurance, and durability while respecting the intense demands of skill training on the mat.

This program isn’t designed to test your mettle or prove how tough you are. It’s designed to keep you healthy, resilient, and capable of training consistently, with enough energy left to actually perform well while you’re there.

If you’re a jiu jitsu athlete looking for a systematic, thoughtful approach to strength and conditioning—one that supports long-term progress instead of burning you out—you’re in the right place.

$25 / mo

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Don't Just Get Crushed, Get Better

Train without breaking down — Strength that supports jiu jitsu instead of competing with it.

Stay On The Mat

Stay on the mat longer — Build tissue robustness and movement tolerance.

Put Jiu Jitsu First

Follow a system — Structured training that adapts to jiu jitsu, not random workouts.

Focus Over Fatigue

Perform under fatigue — integrated breath control and conditioning improve skill and decision-making late in rounds.

Training With A Purpose

Support skill, not ego — No gimmicks or pointless suffering.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Organized strength, conditioning, regeneration days organized by HIGH, MEDIUM, AND LOW intensity.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell, plates, bench, dumbbells, rack, pull up bar // Medicine ball(s)

Recommended

Kettlebells, sandbags, sleds, stall bars, Glute Ham Developer

Sample Week

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

Sunday

2026-03-16

ALTIS Rudiment Hops

Frog Hop

1 x 10

Inchworm SJJ

1 x 5

Grasshopper

1 x 10

Dumbbell Vertical Jump + Stick

Pause Trap Bar Deadlift

5 x 5

Pull-Up

Box Handstand Hold

Kettlebell Golf Swing

4 x 8

Rocking Chair

QL smash

2 x 2:00

QL walks

2 x 2:00

Bretzel

2 x 2:00

Monday

2026-03-17

Cardio

1 x 20:00

Med Ball Rotational Throw

4 x 3

Half Kneeling Med Ball Slam

4 x 3

PVC Speed Lunge Rotations

Bent Arm/Bent Leg Copenhagen Plank (SJJ)

3 x 0:30

Hanging Oblique Crunch

3 x 8

Beginner QDR Push Ups

3 x 10

HIndu Squat

3 x 20

Toes Elevated Forward Fold

3 x 10

Half Turkish Get Up

@ 10:00

Tuesday

2026-03-18

Cardio

1 x 20:00

Cat Walk

5 x 20

Cat Camel

5 x 5

gut smash

3 x 10

QL smash

3 x 10

Supine Twist

3 x 1:00

T Spine Foam Roll

3 x 1:00

German Hang (Stall Bars)

3 x 0:30

Sink Stretch

3 x 0:30

Wednesday

2026-03-19

ALTIS Rudiment Hops

1 x 10

Gorilla Hop

Dolphin Push Up

Skip-Skip-Lunge (ALTIS)

5 x 20

Dynamic Lateral Lunge

5 x 10

Zercher Squat

5, 5, 8, 8, 8

Dips

3 x 8

Bent Arm Barbell Pull Over

3 x 6

Assault Bike

1 x 20

Bicep Smash

1 x 2:00

Tricep Smash

3 x 30

Thursday

2026-03-20

Stationary Bike

Backward Sled Drag

Forward Sled Drag

Lateral Sled Drags

Lateral Bound

5 x 8

Landmine Messier Squat

3 x 12

Landmine Rotational Press

3 x 8

landmine curtsy lunge

3 x 8

Tall Kneeling Landmine Twist

3 x 12

Dead Hang

3 x 1:00

Long Lunge Iso Hold

3 x 1:00

Glute Bridge Hamstring Walkout

Friday

2026-03-21

Cardio

1/2 Kneel Overhead Rotations

3 x 5

Lateral Hurdle Hop (SJJ)

5 x 10

Medball Rotational Slam (SJJ)

5 x 6

Durante Core 3

3 x 10

Couch Stretch (Hip Flexors)

3 x 8 @ 0:20

Hip Flexor Plank

Forearm Star Plank (SJJ)

Saturday

2026-03-22

Cardio

1 x 20:00

Cat Walk

5 x 20

Cat Camel

5 x 5

gut smash

3 x 10

QL smash

3 x 10

Supine Twist

3 x 1:00

T Spine Foam Roll

3 x 1:00

German Hang (Stall Bars)

3 x 0:30

Sink Stretch

3 x 0:30

Coach

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Rob Wilson

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