BJJ Strength
Program
Let’s Get Rolling!
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after your goals!
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Autoregulation
Autoregulation is learning how hard
your body is able to push itself. It
requires you to feel how much to
increase weights in a proper progression to ensure you are thoroughly
warmed up and able to go as heavy
as you are able without failing on any
sets (unless specified).
Percentage Based Training
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Percentage based training is an
alternative to autoregulation where the specific weights to be lifted on each set is based on
a percentage of your 1 rep max (1RM) of that lift. All percentages should be based on your
1RM prior to the beginning of the program. If you do not know your 1RM, use autoregulation
instead.
We do not often use percentage based training as we want you to learn autoregulation to
discover how your body reacts and adapts to training on your own.
Video Links
1a
Click the exercise name to be redirected to a video of the exercise
Bench Press
Massive press!
For a more detailed explanation of the program template,
scroll to the bottom of the program!
BJJ Strength
Program
Program Layout
Exercise Groups/ Supersets
Complete all sets from 1a, then move
to 2a.
For group 3, complete a set of 3a,
then 3b, and alternate between the
exercises until all sets are completed.
Finally move onto 4a and complete all
sets.
Ramp means that you should increase
weight each set, pushing yourself to
go heavier until the last set is the most
weight that you can do.
Static means that every set
should be the same weight.
Typically you should pick a mid
range weight, such as the amount
you would lift on the 2nd or 3rd set
of a ramping week.
Lifting
All
Sets
Feet Snatch
1a No
Keep Toes Grounded
All
Sets
2a Power Clean/Clean
All
Sets
All
Sets
3a Back Squat
3b Box Jumps
4a Cossack Squats
Rest: 1:00
Weight Log
Enter the amount
of weight you
lifted here, either
for each set or the
heaviest set.
Rest Time The rest
time provided should be
taken in between each
set. For supersets,
perform one exercise
after the other, and take
the rest period after
each round.
Video Links
Click the exercise
title for an
example video of
the exercise.
3 x 2, 2 x 1
Perform 3
sets of 2, then
perform 2 sets
of 1.
Ramp
Ramp
Static
Ramp
3 x 2, 2 x 1
3 x 2, 2 x 1
4x2
3 x 2, 2 x 1
5 x 2/1
5 x 2/1
4 x 2/1
5 x 2/1
7,5,3,7,5,3
7,5,3,7,5,3
7,5,3
7,5,3,7,5,3
6x4
6x4
3x4
6x4
3 x 6/6
3 x 6/6
3 x 6/6
3 x 6/6
Varying Rep Schemes
When every set in an exercise has different
reps, we separate the sets with a comma.
In this example, the first set is 7 reps, the
second 5 reps, the third 3 reps, and so on.
Unilateral/ Alternating
Exercises Some exercises require a
number of reps on each side, either x
reps on one leg/arm then x reps on the
other, or alternating between both sides.
In this example, you will perform 6
squats on each leg, alternating from
one leg to the other.
Complexes In a complex
of exercises, the number
of reps for each exercise is
separated by the slash.
One exercise should flow
right into the next. In this
case 2 power cleans right
into 1 full clean.
Day 1
Lower Body Day
Block 1
Warm Up
T-Spine Scott’s
Press
Couch Stretch
Heel Elevated
Squats
External
Rotation
2 x 10
1 x 30s/30s
2 x 10
2 x 8/8
Lifting
Week 1
Week 2
3 x 5, 2 x 3
3 x 5, 2 x 3
3x4
4x3
5 x 5/5
5 x 5/5
3 x 5/5
4 x 5/5
8/8, 6/6, 4/4,
8/8
8/8, 6/6, 4/4,
8/8
7/7, 5/5, 3/3,
7/7
7/7, 5/5, 3/3,
7/7
Hamstring Pulls
4 x 3-5
4 x 3-5
4 x 4-6
4 x 4-6
DB Single Leg
Squat
3 x 8/8
3 x 8/8
3 x 10/10
3 x 10/10
KB Plank Pull
Through
3 x 8/8
3 x 10/10
3 x 12/12
3 x 14/14
Landmine Twists
3 x 8/8
3 x 10/10
3 x 12/12
3 x 14/14
2 Box Power Clean
1a
1b
2a
2b
3a
3b
3c
Bar should be at knee or 2-3
inches above. Set up hips
back, quads and hammies
tight/flexed
Rotating Jumps
Jump as high as you can
then turn
Rear Leg
Supported Single
Leg RDL
Week 3
Week 4
Hips back, armpits squeeze
together while bracing core
Slow as you can on the way
down, band behind back to
come back up
Fast tempo as knee taps the
floor
Abs tight, body square to the
ground
Tight brace through your
core as you twist
BJJ Strength
Program
Day 2
Upper Body Day
Block 1
Warm Up
Under Hand Band Pull
Aparts
Push Ups
External Rotations
2 x 20
2 x 10
2 x 8/8
Lifting
1a
1b
2a
2b
3a
3b
3c
Week 1
Week 2
4x6
4x6
4 x 7-8
4 x 8-10
4x6
4x6
4 x 7-8
4 x 8-10
10/10/8/8
10/10/8/8
8/8/6/6
8/8/6/6
Underhand Recline
Row
4 x 10
4 x 12
4 x 14
4 x 16
Ghostface
Kickbacks
3 x 20
3 x 20
3 x 20-25
3 x 25-30
DB Dinner Curl
3 x 10
3 x 10
3 x 12
3 x 15
Banded Standing
Flys Fast stretch then
3 x 20
3 x 20
3 x 20-25
3 x 25-30
Dips
Week 3
Week 4
Pause 3s in the bottom
False Grip Pull Ups
False Grip / monkey grip
work
Wide Grip Incline
Bench Press
Elbows out as you pull the
bar down to just below your
collar bone
Pull chest to bar
Fast pumps as you extend
and lock you elbows
More false grip from different
angles
squeeze in as fast as
possible
BJJ Strength
Program
Day 3
Full Body Day + Grip Work
Block 1
Warm Up
External
Rotations
Jump Lunges
90/90 Hip Rolls
Side Band Walks
2 x 8/8
2 x 4/4
1 x 1:00
2 x 8/8
Lifting
Week 1
Week 2
Trap Bar Jump Slow
Eccentric
4x5
4x5
4x5
4x5
Knee Jump to CMJ
Vertical Jump
4x5
4x5
4x5
4x5
Bradford Press
4x4
4x4
4x5
4x5
2b
False Grip Bent
Over Row
4 x 10
4 x 10
4 x 10
4 x 12
3a
Farmer’s Walk
3x2
3x2
3x2
3x2
Walrus
3x2
3x2
3x2
3x2
DB Kissing Curls
3 x 12
3 x 12
3 x 12
3 x 12
Forearm Roller
3x3
3x3
3x3
3x3
1a
1b
2a
3b
4a
4b
Week 3
Week 4
4-5 seconds down, then
explode
Big swing if the arms while
pushing your hips to get the
knee jump started
Bar goes from front to back
as soon as it passes your
head
More false work
20 yards is one rep
Hips up entire time, 20 yards
is one rep
Squeeze the DBs together
as you curl
Up and down is 1 rep
BJJ Strength
Program
Day 1
Lower Body Day
Block 2
Warm Up
T-Spine Scotts
Press
Couch Stretch
Heel Elevated
Squats
External
Rotation
2 x 10
1 x 30s/30s
2 x 10
2 x 8/8
Lifting
Week 1
Week 2
5x3
5x3
5 x 3/3
5 x 3/3
Clean Deadlift
5x5
5/5/4/4/3
5/5/4/3/3
5/4/3/3/3
Hamstring Pulls
5x5
5x5
5x5
5x5
Single Leg Front
Squat
4 x 6/6
4 x 6/6
4 x 5/5
4 x 5/5
Body Saw
4 x 10
4 x 10
4 x 12
4 x 12
4 x 10/10
4 x 10/10
4 x 12/12
4 x 12/12
2 Box Clean
1a
1b
2a
2b
3a
3b
3c
Bar should be at knee or 2-3
inches above. set up hips
back, quads and hammies
tight/flexed
Side Box Jump 90
Degree Rotation
Week 3
5x2
Week 4
5x2
3 x 2/2 higher 3 x 2/2 higher
Land as tall as you can
on the box before quickly
hoping off then turn
Hips a little lower than
normal deadlift. Drive with
your legs more than your
hips
Slow as you can on the way
down, band behind back to
come back up
Elbows up and out to keep
chest up
Hips stay up the whole
movement
Rotational Med Ball
Slams
Through the floor
BJJ Strength
Program
Day 2
Upper Body Day
Block 2
Warm Up
Under Hand Band Pull
Aparts
Push Ups
External Rotations
2 x 20
2 x 10
2 x 8/8
Lifting
Week 1
Week 2
Week 3
5/4/3, 5/4/3
5/4/3, 5/4/3
4/3/2, 4/3/2
4/3/2, 4/3/2
4x5
4x5
4x7
4x7
8/6/4/8+
8/6/4/8+
7/5/3/7+
7/5/3/7+
2b
Pinch Grip One Arm
Row Crushing grip to
4 x 12
4 x 12
4 x 10
4 x 10
3a
Reverse Grip Cable
Tricep Pushdown
3 x 10
3 x 210
3x8
3x8
Plate Curls
3 x 10
3 x 10
3x8
3x8
Flat Flies + ISO
Squeeze
3 x 10
3 x 10
3x8
3x8
1a
1b
2a
3b
3c
Fat Grip/ Fat Bar
Bench Press
Week 4
Thick Grips for a stronger
hold
False Grip Pull Ups
False Grip / monkey grip
work. Lower reps to build a
heavy pull
Incline Crushgrip
DB Bench Press
Squeeze hard through the
DBs. Go for max reps on
final set
grab cloth easily
Trize
Try to pinch 25s, 35s or 45s
together ( or KG plates for
more weight variation)
Squeeze dumbbells together
3s each rep
BJJ Strength
Program
Day 3
Full Body Day + Grip Work
Block 2
Warm Up
External
Rotations
Jump Lunges
90/90 Hip Rolls
Side Band Walks
2 x 8/8
2 x 4/4
1 x 1:00
2 x 8/8
Lifting
Week 1
Week 2
Week 3
Trap Bar Jump
5/5/3/3
5/5/3/3
5/5/3/3
5/5/3/3
Broad Jump to
Vertical Jump
4x3
4x3
4x3
4x3
8/6/4/8+
8/6/4/8+
7/5/3/7+
7/5/3/7+
2b
False Grip Bent
Over Row
4x8
4x8
4x6
4x6
3a
Trap Bar Farmer
Walk
3x2
3x2
3x2
3x2
3 x Fail
3 x Fail
3 x Fail
3 x Fail
3x2
3x2
3x2
3x2
1a
1b
2a
3b
3c
Week 4
Heavier this block without
the eccentric
Hips Way back to start the
broad jump, vertical jump as
soon as you land
Strict Press
Keep forearms
perpendicular to the floor
More false work - heavier
20 yards is one rep
Pinch Curls
Hips up entire time, 20 yards
is one rep
Towel Grip Homers
Distance to walk is 20 yards
and back (equals 2 reps)
BJJ Strength
Program
Day 1
Lower Body Day
Block 3
Warm Up
T-Spine Scotts
Press
Couch Stretch
Heel Elevated
Squats
External
Rotation
2 x 10
1 x 30s/30s
2 x 10
2 x 8/8
Lifting
1a
1b
Week 1
Week 2
4/4/3/3
4/4/3/2
4x3
4x2
4 x 2 (a set is
two jumps)
4x2
4x3
4x3
5x3
6x2
3x3
7-8 x 1
5x3
6x3
3x3
7-8 x 3
Single Leg Squat
4 x 5/5
4 x 5/5
4 x 4/4
4 x 4/4
Stir The Pot
4 x 8/8
4 x 8/8
4 x 10/10
4 x 12/12
4 x 10/10
4 x 10/10
4 x 12/12
4 x 12/12
Rapid Power Clean
2b
3a
3b
3c
Week 4
Zero time between reps
Side Jump/Forward
Hurdle/Side Jump/
Forward Hurdle
Jump high and quick
through the hurdles
Trap Bar Deadlift
2a
Week 3
Hips a little lower than
normal deadlift. Drive with
your legs more than your
hips
Step In Box Jumps
Try for higher boxes each
set
Fast tempo as knee taps the
floor
Keep body square while
pushing feet into the ground
and elbows/forearms into
the ball
Side Sledge
Hammer Tight core,
breath into your nose and
brace and exhale each
swing
BJJ Strength
Program
Day 2
Upper Body Day
Block 3
Warm Up
Under Hand Band Pull
Aparts
Push Ups
External Rotations
2 x 20
2 x 10
2 x 8/8
Lifting
1a
1b
2a
2b
3a
3b
3c
Week 1
Week 2
Week 3
Week 4
Fat Grip/ Fat Bar
Bench Press
5x3
6x2
3x3
7-8 x 1
False Grip Pull Ups
5x6
6x6
3x4
7-8 x 4
Push Pull Incline
DB Bench
4x7
4x7
4x9
4x9
Pinch Grip One Arm
Row Crushing grip to
4 x 12
4 x 12
4 x 12
4 x 12
Short Stroke Dips +
Push Up
3 x (7+7)
3 x (7+7)
3 x (7+7)
3 x (7+7)
KB Curls
3 x 15
3 x 15
3 x 15
3 x 15
Banded Scoop Curl
3 x fail
3 x fail
3 x fail
3 x fail
Thick Grips for a stronger
hold
Weighted - Lower reps to
build a heavy pull
Squeeze hard through the
DBs. Go for max reps on
final set
grab cloth easily
Get as man sets of dips
+ push ups as possible
degrees
Spread hands on the bell of
the KB
Grab the toughest band you
can handle
BJJ Strength
Program
Day 3
Full Body Day + Grip Work
Block 3
Warm Up
External
Rotations
Jump Lunges
90/90 Hip Rolls
Side Band Walks
2 x 8/8
2 x 4/4
1 x 1:00
2 x 8/8
Lifting
Week 1
Week 2
DB Squat Jumps
3x8
3x8
3x6
3x5
Tuck Jumps For
Distance
3x4
3x4
3x4
3x4
Push Press
5x3
6x2
3x3
7-8 x 1
2b
False Grip Bent
Over Row
4x6
6x6
3x6
7-8 x 6
3a
Fat Grip Farmers
Hold
3x1
3x1
3x1
3x1
Clamp Curls
3 x 15
3 x 15
3 x 15
3 x 15
Zercher Carry
3x2
3x2
3x2
3x2
1a
1b
2a
3b
3c
Week 3
Week 4
Light dumbbells 5-10% of
bodyweight each hand
Cover as much ground as
you can while still getting as
high as you can
Keep forearms
perpendicular to the floor
More false work - heavier
Max time
Crush the dumbbells
together
Arms up and away from
you. Keep your ribs down
and core braced. 1 rep is 20
yards, 2 reps per set
BJJ Strength
Program
Terms and Abbreviations
“Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift,
pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be
indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or
“Hang Clean” if the bar is to start at the knees.
Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.
Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.
Unbroken: Do not pause at the top or the bottom of the rep, make continuous.
OTM: On The Minute. Set a timer and start each set at the start of every minute.
NB: No brush. The bar may not make contact at the hips for cleans and snatches.
NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.
BN: Behind the Neck. The bar is set behind the neck rather than a front rack.
NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.
ECC: Eccentric. Lower the weight slowly.
HAF/HAM: Heavy as F**k, as heavy as possible
SL: Single Leg.
DB: Dumbbell.
KB: Kettlebell.
Alt: Alternating.
BJJ Strength
Program
Learn Proper Lifting Technique
In only 2 minutes each video!
Snatch
Full Clean
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Watch Here
Split Jerk
Back Squat
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Watch Here
Bench Press
Watch Here
BJJ Strength
Program