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.

$50 / mo

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Strength

Improve strength where it counts. On the mats.

Increased Power

Improve power for takedowns

Endurance

Outlast your opponents from 5 minutes to sub only rolls

Features

Access to your coaches

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

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

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

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

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

Max Effort Broad Jump

3 x 4

Band Pull-Apart

3 x 10

Belly Sprint

3 x 30

Front Squat

4 x 4

Neutral Grip Pull-Ups -Grips

4 x 5

SL Deadlift

3 x 5

DB Floor Press

3 x 5

TK Anti-Rotation

3 x 3 @ 3

Pec Doorway Stretch

2 x 0:30

Super Quad Stretch

2 x 1:00

Monday

Performance Training - Conditioning 1- Week 4

Conditioning Activation

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

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

Recovery

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

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

Lateral Line Jumps - Rapid

3 x 12

Perp HK MB Scoop

3 x 5 @ 4 lb

Crossover Step - Over & Back

2 x 4

PVC Dislocates

2 x 10

Sumo Deadlift - Barbell

5, 5, 3, 3

Half-Kneeling DB Shoulder Press

3 x 5

Ring Rows

4 x 5

Goblet Split Squat - Kettlebell

4 x 5

Plank

3 x 20

tactical frog stretch

2 x 0:30

lat stretch

2 x 0:30

90/90 Belly Breathing

1 x 1:00

Wednesday

Performance Training - Recovery 1

Soft Tissue Circuit - Full Body

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

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

90/90 Belly Breathing

1 x 2:00

Thursday

Performance Training - Block 1 - Week 4 - Day 3

Active Prep

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

Multi - Directional Hurdle Jumps

3 x 3

OH Medicine Ball Slam

3 x 5

Outdoor T Agility (Test)

3 x 2

Lateral Bear Crawl

3 x 20

Barbell RDL

4 x 5

Lateral Lunge

3 x 5

Hand-Supported SA Row - Kettlebell

3 x 9

Farmers Walk

3 x 30

SL Calf Stretch - Wedge

2 x 0:30

Brettzel Stretch

2 x 0:30

Friday

Performance Training - Conditioning 2 - Week 4

Conditioning Activation

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

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

Kneeling Hip Flexor Stretch

2 x 0:30

Calf Stretch

2 x 0:30

90/90 Belly Breathing

1 x 2:00

Coach

More from Pro Elite Strength and Conditioning

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.

Train with the Best to Be the Best

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

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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