ChachaStrength

Jiu Jitsu
Coach
Brian Chacha

This program is designed for the community of competitive & professional BJJ athletes. It is designed to take the guesswork out of strength and conditioning. It is built for and by BJJ athletes who are always seeking to improve themselves on and off the mat.

Features
6 sessions per week
Must use App app to view and log training
Team Training
$129 / mo
Get BJJ Athletes
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Realtime Feedback from your Coach
Increase your confidence by training under the guidance of a coach who cares for you beyond the gym. Get realtime and honest feedback.
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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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
Recommended
Squat Rack // 0-90 Adjustable Bench // Dumbbells // Swiss Ball // Pull-up Bar // Dip Stand // Adjustable Height Box // Barbells // Adjustable Cable Machine // Airdyne or Assault BikeRecommendedTRX Straps // Ab Mat // Ab Wheel // Yoga Mat // Elastic Bands // Ski Ergometer
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Conditioning 1

A

Cardio

1 x 2.5 @ 30:00

Monday
Active Recovery

A

Walk

Tuesday
Fullbody 2

A1

Incline Barbell Bench Press

5 x 6

A2

Deadlift

5 x 6

B

DB Lunge

3 x 12

C

Bent Over DB Row

3 x 12

D

Lying Leg Curl

3 x 12

E

Incline DB Bench Press Neutral Grip

3 x 12

F

45 Degree Back Extension

3 x 20

G

Seated External Rotation Arm to Side

3 x 20

H1

Trap Bar Squat

2 x 30

H2

DB Farmer's Walk

2 x 30

H3

Airdyne

2 x 30

Wednesday
Cardiac Power Intervals (CPI)

A

Cardio

10 x 5 @ 120, 90, 60, 115, 75, 60, 90, 70, 60, 65

Thursday
Active Recovery

A

Walk

Saturday
Fullbody 1

A1

Inertia Barbell Overhead Press- Standing

5 x 6

A2

Back Squat

5 x 6

B

Dumbbell Split Squat Front Foot Elevated

3 x 12

C

Lat Pulldown

3 x 12

D

Swiss Ball Leg Curl with Hip Extension

3 x 12

E

Flat Dumbbell Press Neutral Grip

3 x 12

F

Side Step Up

3 x 20

G

Tricep Pushdown Pronated Grip

3 x 20

H1

Trap Bar Squat

2 x 30

H2

DB Farmer's Walk

2 x 30

H3

Airdyne

2 x 30

Coach
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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