Verissimus Athletics - Jiu Jitsu Athletes

Verissimus Athletics

Jiu Jitsu
Coach
Kyle Graham

Training built to keep Jiu Jitsu Athletes & Competitors healthy and strong.

Verissimus Athletics is for athletes with a busy schedule, or who people that train Jiu Jitsu 4-6 days per week, who want to stay healthy, save time, and maximize their strength & conditioning through proper program design. 

benefit-image-0
Strength Gains
Everyone has heard that strength doesn't matter in Jiu Jitsu..... but when skills are equal, the stronger athlete wins. Get stronger and take your game to the next level.
benefit-image-1
Power
Building power and being able to access it when needed is an important part of the sport. Power = Force x Velocity.
benefit-image-2
Work Capacity
This is the part that most people hate. We promote Work Capacity (ability to recover and continue for long periods of work) through multiple modalities while limiting excess damage to your back and joints.
benefit-image-3
Health & Wellness
Tired of those nagging injuries to your knees, shoulders, and back? Our training will help correct imbalances and improve strength to keep you healthy & on the mat.
Features
feature-icon
Access to your coaches
Coach Kyle will review video that is submitted via our website or email to help you improve all lifts or to accommodate injury.
feature-icon
Programming 6 days per week
Strength Training 3 days per week Conditioning 3 days per week
feature-icon
Delivered through TrainHeroic
Equipment
Required
Barbell // Kettlebell // Dumbbell // Squat Rack // Bands // Bench // Bumper Plates // Swiss/Football Bar // Heavy Sandbag
Recommended
Safety Squat Bar // Pull Blocks // Plyo Box // Chains // Cable Machine // Farmer Carry Handle // Bench Press Boards
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
AM: W10/D1 - Strength

General Warm-up

A

General Athletic Warm-up

- Row/Airdyne/Jog: 2min *THEN* * 5-10reps per direction/leg. - Neck Circles (Both directions) - Arm Circles (Both directions) - Elbow Circles (Both directions) - Wrist Circles (Both directions) - Trunk Twists (Both directions) - Hip Circles (Both directions) - Leg Swings (Both Legs) - Ankle Circles (Both directions) *THEN* - Iron Cross - Scorpion - Couch Stretch - Spiderman Lunge - Kneeling Hamstring Stretch *THEN* - Knee/Elbow/Hip Floss

Prep

B

BJJ Specific Warm-up (LB #2)

4 Rounds of the following 25x Neck Harness 25x Clam Shells 25x Band Face Pulls 25x KBS

C

Power Clean

5 x 3

D

Box Squat

5, 3, 1, 1, 1

E1

Box Squat

5 x 10 @ 35 %

E2

Ab Wheel

5 x 10

F1

Death March

5 x 40

F2

Reverse Hyperextension

5 x 10 @ 50 %

F3

Sandbag Front Carry

5 x 40

Tuesday
AM: W10/D2 - Strength

General Warm-up

A

General Athletic Warm-up

- Row/Airdyne/Jog: 2min *THEN* * 5-10reps per direction/leg. - Neck Circles (Both directions) - Arm Circles (Both directions) - Elbow Circles (Both directions) - Wrist Circles (Both directions) - Trunk Twists (Both directions) - Hip Circles (Both directions) - Leg Swings (Both Legs) - Ankle Circles (Both directions) *THEN* - Iron Cross - Scorpion - Couch Stretch - Spiderman Lunge - Kneeling Hamstring Stretch *THEN* - Knee/Elbow/Hip Floss

Prep

B

BJJ Specific Warm-up (UB)

4 Rounds of the following 25x Neck Harness 25x DB Floor Press 25x Band Pull Aparts 25x Band Press downs

C

BB Flat Bench Press w/ 2" Board

5, 3, 1, 1, 1

D1

BB Flat Bench Press w/ 2" Board

5 x 10 @ 35 %

D2

Weighted Chin Ups

5 x MAX @ 25 lb

E1

Tricep Pushdown

3 x 15

E2

Incline Bench French Press

3 x MAX

F1

SA DB Row w/ Static Hold

3 x 1:00

F2

SA DB Row

3 x 10

Wednesday
AM: W10/D3 - Sustain

A1

Airdyne

2 x 12:00 @ 5

A2

Rest

1 x 8:00

B

Reverse Hyperextension

4 x 15 @ 25 %

Friday
AM: W10/D5 - Speed

General Warm-up

A

General Athletic Warm-up

- Row/Airdyne/Jog: 2min *THEN* * 5-10reps per direction/leg. - Neck Circles (Both directions) - Arm Circles (Both directions) - Elbow Circles (Both directions) - Wrist Circles (Both directions) - Trunk Twists (Both directions) - Hip Circles (Both directions) - Leg Swings (Both Legs) - Ankle Circles (Both directions) *THEN* - Iron Cross - Scorpion - Couch Stretch - Spiderman Lunge - Kneeling Hamstring Stretch *THEN* - Knee/Elbow/Hip Floss

B

Speed Bench w/ Chains

4 x 3 @ 50 %

C

Speed Back Squat w/ Chains

4 x 3 @ 50 %

D1

Axle Bar Z-Press

3 x 5 LWP +5lb

D2

Axle Bar Bent Over Row

3 x 10 LWP +5lb

E1

Lu Raise

3 x 15

E2

Hammer Curl

3 x 15

E3

Incline DB Shrug

3 x 15

E4

Hanging Knee Raise

3 x 15

Saturday
AM: W10/D6 - Sustain

A1

Rowing

5 x 1200 @ 5

A2

Rest

4 x 2:00

B

Reverse Hyperextension

4 x 15 @ 25 %

Coach
coach-avatar Kyle Graham

Kyle is a prior FMF Navy Corpsman who after the Navy spent 2 years as a Fitness Coordinator for MWR. During this time he became a certified personal trainer, USA Weightlifting Sports Performance Coach, Crossfit Level 1, and completed his BS in Health and Wellness. He then became a Deputy Sheriff in VA where he worked patrol and as a K9 Handler. Kyle is now on Active Duty in the Coast Guard.

closer-image-1
closer-image-2
Become a Better Athlete

It doesn't matter if you're just starting your BJJ Journey are a World Champion. Building a stronger body, improved work capacity, and preventing injury can only help to improve your game.

Start My 7-Day Free Trial
closer-image-3
The Proof
verified-athlete-avatar Ben Eaton

BJJ Black Belt/Former LEO

Verified Athlete

"Coach Kyle's extensive background in strength and conditioning, as well as wrestling and BJJ gives him an incredible insight on developing my programming."

verified-athlete-avatar William J.

Current LEO/BJJ Purple Belt

Verified Athlete

"My ability to maintain a high level of composure under long periods of stress, all while maintaining strength can all be credited back to this program and the dedication Coach Kyle has provided."

Join Your Virtual Gym

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

Verissimus Athletics - Jiu Jitsu Athletes
screenshot1
Verissimus Athletics - Jiu Jitsu Athletes
screenshot2
Verissimus Athletics - Jiu Jitsu Athletes
screenshot3
Verissimus Athletics - Jiu Jitsu Athletes