Jiu-Jitsu & Jacked

Pro Elite Strength and Conditioning

Wrestling, Jiu Jitsu
Coach
Ryan Leibreich

Jiu-Jitus and Jacked The program to get the most out of your Jiu-Jitsu game It is here to build capacity to power through your rolls and your opponents. Become the bigger, stronger, faster version of you. With that being said it is also a program build on training smart. Just like with your technique details matter. 1% better everyday.

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Strength
Improve strength where it counts. On the mats.
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Increased Power
Improve power for takedowns
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Endurance
Outlast your opponents from 5 minutes to sub only rolls
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless 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 // Dumbbell // Kettlebell // Bands // Medicine Balls
Recommended
Assault Bike // Rower // Sledgehammer
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Performance Training - Block 1 - Week 4 - Day 1 

Turf Dynamic Warmup

A

Reverse Lunge w/OH Reach 1 x 10 yards Lateral Lunge 1 x 10 yards Elbow to Ankle w/Rotation 1 x 10 yards Pillar Skips 2 x 10 yards Chest Openers 1 x 5

B1

Max Effort Broad Jump

3 x 4

B2

Band Pull-Apart

3 x 10

C

Belly Sprint

3 x 30

D1

Front Squat

4 x 4

D2

Neutral Grip Pull-Ups -Grips

4 x 5

E1

SL Deadlift

3 x 5

E2

DB Floor Press

3 x 5

E3

TK Anti-Rotation

3 x 3 @ 3

F1

Pec Doorway Stretch

2 x 0:30

F2

Super Quad Stretch

2 x 1:00

Monday
Performance Training - Conditioning 1- Week 4

Conditioning Activation

A

Glute Bridge - 1 x 10 Yoga Pushup - 1 x 5 Knee Hug Lunge x 10 Walking Quad Stretch x 10 Walking Hamstring Sweeps x 10 Pillar Skips 2 x 10

Tempo Runs

B

Run 50 yards @70-80% of Max Effort Sprint Walk back to start line Repeat x 8

Recovery

C

Recovery Circuit

Foam Roll - 1 minute each: Glutes Hamstrings Quads IT Band Calves ---------------- Static Stretch - 1 minute each side: Hamstrings Quads Calves

Tuesday
Performance Training - Block 1 - Week 4 - Day 2

Prep

A

Warm-Up Circuit 1

Reverse Lunge w/OH Reach 1 x 10 yards Lateral Lunge 1 x 10 yards Elbow to Ankle w/Rotation 1 x 10 yards Pillar Skips - LATERAL - 2 x 10 yards Chest Openers 1 x 5

B1

Lateral Line Jumps - Rapid

3 x 12

B2

Perp HK MB Scoop

3 x 5 @ 4 lb

C1

Crossover Step - Over & Back

2 x 4

C2

PVC Dislocates

2 x 10

D1

Sumo Deadlift - Barbell

5, 5, 3, 3

D2

Half-Kneeling DB Shoulder Press

3 x 5

E1

Ring Rows

4 x 5

E2

Goblet Split Squat - Kettlebell

4 x 5

E3

Plank

3 x 20

F1

tactical frog stretch

2 x 0:30

F2

lat stretch

2 x 0:30

F3

90/90 Belly Breathing

1 x 1:00

Wednesday
Performance Training - Recovery 1

Soft Tissue Circuit - Full Body

A

Lax Ball Upper Traps x 1 minute each side Lax Ball Lats and back of Arm (triceps) x 1 minute each side Lax Ball Back and Side of Shoulder x 1 minute each side Lax Ball Pec x 1 minute each side Peanut or Foam Roll T-spine x 1 minute Foam Roll Lower Back x 1 minute -------------------------------------- Golf Ball or Lax Ball Bottom of Feet x 1 minute each side Lax Ball or Foam Roll Calves x 1 minute each side Lax Ball or Foam Roll Shins x 1 minute each side Lax Ball or Foam Roll Quads x 1 minute each side Lax Ball or Foam Roll IT Band x 1 minute each side Lax Ball or Foam Roll Adductors (groin) x 1 minute each side Lax Ball or Foam Roll Hamstrings x 1 minute each side Lax Ball or Foam Roll Glutes x 1 minute each side

Recovery Movement Circuit

B

90/90 Hip Rotations x 10 Rollover to V-sit x 10 Frog Glute Bridge x 10 Inchworm + down dog x 5 Elbow to Ankle x 10 each Cossack Squats x 10 each side

C

90/90 Belly Breathing

1 x 2:00

Thursday
Performance Training - Block 1 - Week 4 - Day 3 

Active Prep

A

Reverse Lunge w/OH Reach 1 x 10 yards Lateral Lunge 1 x 10 yards Elbow to Ankle w/Rotation 1 x 10 yards Pillar Skips - Linear - 1 x 10 Pillar Skips - Lateral - 1 x 10 yards each side Chest Openers 1 x 5

B1

Multi - Directional Hurdle Jumps

3 x 3

B2

OH Medicine Ball Slam

3 x 5

C

Outdoor T Agility (Test)

3 x 2

D1

Lateral Bear Crawl

3 x 20

D2

Barbell RDL

4 x 5

E1

Lateral Lunge

3 x 5

E2

Hand-Supported SA Row - Kettlebell

3 x 9

E3

Farmers Walk

3 x 30

F1

SL Calf Stretch - Wedge

2 x 0:30

F2

Brettzel Stretch

2 x 0:30

Friday
Performance Training - Conditioning 2 - Week 4

Conditioning Activation

A

Glute Bridge - 1 x 10 Yoga Pushup - 1 x 5 Knee Hug Lunge x 10 Walking Quad Stretch x 10 Walking Hamstring Sweeps x 10 Pillar Skips 2 x 10

Circuit

B

SELECT 1 MODE: Rower -OR- Assault Bike -OR- Sled Push -OR- Sprints PERFORM: 12 seconds of Max Effort work (Row, Bike, Push or Sprint as far as you can in 12 seconds) REST: 48 seconds (remainder of 1 minute) REPEAT: x 10

C1

Kneeling Hip Flexor Stretch

2 x 0:30

C2

Calf Stretch

2 x 0:30

C3

90/90 Belly Breathing

1 x 2:00

Coach
coach-avatar Ryan Leibreich

Director of Strength and Conditioning I have been fortunate to work with athletes of all levels from 8 to 80. From seasoned Pros to first time rec players. Everyone can train; Training and learning never stop. Consistency is key.

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Train with the Best to Be the Best

Trust those who have skin in the game and train and compete everyday.

Get Jiu-Jitsu & Jacked
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FAQs
Who is this Program for?
This Program is for Athletes who are committed and want to be the best.
What if I miss a day?
Its okay to miss a day. Just click back on the one you missed and follow the workouts in order.
What if I have a general question?
Don't hesitate to reach out to us on messenger or email ryan@properformancerx.com
How long are the workouts?
45-60 minutes for lifting days 20-30 minutes for conditioning days Remember training smart doesn't mean you need to be in the gym for ridiculous amounts of time
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Jiu-Jitsu & Jacked
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