GET STRONG, MOBILE, AND
INJURY PROOF FOR BJJ
JOE WORTHINGTON &
JAMES ‘TENACITY’ TOMLINSON
WELCOME TO THE
BULLETPROOF PROGRAM FOR BJJ
This program has two sections - one for
people who have access to a gym, and
one for those training at home or on the
mats. Whichever section is relevant to you,
we suggest checking out the other section
so that you get an idea of the different
exercises available to you.
Whether you’ve been training just a few
weeks, or you’re a seasoned competitor,
you are aware that injuries in the sport
are a reality.
This program is designed to make you
strong, more mobile, and injury-proof.
Having strength, coordination and being
body aware means you’re less prone to
injury. When the time comes that you do
get injured, you’ll recover faster and get
back on the mats sooner.
The layout of the program layout of the
program is simple. We have two strength
workouts. On top of that we have two
mobility routines - pre-class and postclass mobility.
The strength workouts around 60mins
each (once you’ve got a handle on them).
We suggest you film yourself doing the
exercises and review your technique
against our videos after each session. This
will enable you to become proficient with
the exercises in the shortest time possible.
If you can only afford to train once per
week, we have you covered. We suggest
you choose workout 1 OR 2, and follow
that workout only for six weeks. Once
that’s done, you can then move onto
the other workout and follow that for six
weeks. This way you get all the benefits
of the program, just in a shorter amount
of time.
If you’re able to train more, then you
can go ahead and repeat one, or both
workouts per week.
The rep ranges of the exercises in this
first two cycles of the program are mostly
8-12.
The BBJJ program gives you the flexibility
to train between one and four sessions
per week.
Start with a load/variation that allows
8 reps for all sets, from there, increase
the reps gradually up to 12. Once that’s
manageable for all sets, increase load/
variation again and bring reps down to 8.
Repeat this process as needed throughout
the program. This is how you will make
continuous gains in the BBJJ program
As a general guide, we suggest you start
with two sessions per week. Run this for
four weeks and then gauge how you’re
progressing. If you feel ready to take more
on, add a session, and run for another 4
weeks.
One the mobility work, make sure to
watch the videos where we discuss the
details of how to approach this part of
the program. The basic format is 10mins
of mobility work before and after each BJJ
class.
The mobility work is the stuff that will
keep you supple, allow you to get more
out of your strength training, and enable
to you to move better on the mats.
Depending on your level of experience,
you will likely experience some muscular
soreness for at least the first couple of
weeks.
Even for experienced athletes, allow
yourself a month or so to get used to this.
In the short term this may impede your BJJ
training, but it will quickly subside as you
adapt to the program .
Slowly increase intensity on exercises
over this period. You take it as slow as you
need to.
In terms of recovery, you will likely
experience some extra fatigue over this
time too... Be sure to sleep an extra hour
per night, and make sure you’re eating
enough nutritious food and hydrating
adequately.
Injuries - it’s super important that you
watch our specific videos on dealing with
injury. Remember that you’re not alone.
This is part of the sport.
if you have an injury, follow the steps we
recommend in the Injury Management
videos. Bear in mind that there’s no rush
either. We don’t want to make your injury
worse, or have you spend any more time
off the mats
We want to make you recover faster, and
come back stronger and more athletic
than ever. This program is a pathway for
you to return to BJJ, the thing you love
Treat your injuries with care. Make sure
you do your strength work, do your
mobility work, and you’ll be on the right
track towards returning to BJJ as quick as
possible
That’s about all for now. Everything else
you need can be found inside the program.
If you have any specific questions please
check our FAQ on the website and feel
free to contact us.
- Joey and JT
DISC 1
GYM
STRENGTH CYCLE 1
Strength Program
LEVEL 1 (GYM)
WORKOUT 1
Cossack Squat
A
Warm Up
Complete 2 sets of
Alternating 12 reps / Hold 1 second each rep
THEN STRAIGHT INTO
Seated Rotation
Alternating 12 reps / Hold 1 second each rep
THEN STRAIGHT INTO
Tabletop Press
10 reps / Hold last rep 10 seconds
NO REST
Romanian Deadlift
B
Superset 1
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Push Up L1
8 to 12 reps
REST 60 SECOND
Kettle Bell/Dumb Bell Deadlift
C
Superset 2
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Kettle Bell Overhead Press
8 to 12 reps
REST 60 SECONDS
Hollow Body L1
D
Core/Grip
Complete 3 sets of
45 to 60 seconds
THEN STRAIGHT INTO
Straight Arm Hang
45 to 60 seconds
NO REST
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
Strength Program
LEVEL 1 (GYM)
WORKOUT 2
Active Pigeon
A
Warm Up
Complete 2 sets of
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Active Wall Lunge
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Arched Chest Stretch
45 seconds
NO REST
Goblet Squat
B
Superset 1
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Ring Row L1
8 to 12 reps
REST 60 SECOND
Kettle Bell Rack Squat
C
Superset 2
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Bent Over Row L1
8 to 12 reps
REST 60 SECONDS
Back Extension
D
Core/Grip
Complete 3 sets of
10 to 15 reps
THEN STRAIGHT INTO
Farmers Walk
40 steps
NO REST
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
DISC 2
GYM
STRENGTH CYCLE 2
Strength Program
LEVEL 2 (GYM)
WORKOUT 1
Split Good Morning
A
Warm Up
Complete 2 sets of
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Cossack Squat
Alternating 12 reps / Hold 1 second each rep
THEN STRAIGHT INTO
Side Lying Rotation
45 seconds
NO REST
Deadlift
B
Superset 1
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Palm Press
8 to 12 reps
REST 60 SECOND
Kettle Bell Swing
C
Superset 2
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Push Up L2
8 to 12 reps
REST 60 SECONDS
Hollow Body L2
D
Core/Grip
Complete 3 sets of
45 to 60 seconds
THEN STRAIGHT INTO
Supinated Chest to Bar
10 to 30 seconds
NO REST
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
Mobility Program
LEVEL 2 (GYM)
WORKOUT 2
Knee Drop L1
A
Warm Up
Complete 2 sets of
Alternating 16 reps
THEN STRAIGHT INTO
Active Pigeon
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Hang Variation
45 to 60 seconds
NO REST
Back Squat
B
Superset 1
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Horizontal Ring Row L2
8 to 12 reps
REST 60 SECOND
Shrimp Squat L1
C
Superset 2
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Bent Over Row L2
8 to 12 reps
REST 60 SECONDS
Reverse Hyper L1
D
Core/Grip
Complete 3 sets of
10 to 15 reps
THEN STRAIGHT INTO
Towel Hang
30 to 60 seconds
NO REST
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
DISC 3
MOBILITY CYCLE 1 & 2
Mobility Program
LEVEL 1
WORKOUT 1
A
Pre-Class 1
Complete 2-3 sets of
Cossack Squat
Alternating 12 reps / Hold 1 second each rep
THEN STRAIGHT INTO
Seated Rotations
Alternating 12 reps / Hold 1 second each rep
THEN STRAIGHT INTO
Tabletop Press
10 reps / Hold last rep 10 seconds
NO REST
B
Post-Class 1
Complete 2 sets of
Frog Stretch
60 seconds
THEN STRAIGHT INTO
Wall Lunge
60 seconds
THEN STRAIGHT INTO
Seated Shoulder Extension
60 seconds
NO REST
bulletproofforbjj.com
Mobility Program
LEVEL 1
WORKOUT 2
A
Pre-Class 1
Complete 2-3 sets of
Active Pigeon
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Active Wall Lunge
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Arched Chest Stretch
45 seconds
NO REST
B
Post-Class 1
Complete 2 sets of
Wall Lunge
60 seconds
THEN STRAIGHT INTO
Lazy Pigeon
60 seconds
THEN STRAIGHT INTO
Arched Chest Stretch
60 seconds
NO REST
bulletproofforbjj.com
Mobility Program
LEVEL 2
WORKOUT 1
A
Pre-Class 1
Complete 2-3 sets of
Split Good Morning
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Cossack Squat
Alternating 12 reps / Hold 1 second each rep
THEN STRAIGHT INTO
Side Lying Rotation
45 seconds
NO REST
B
Post-Class 1
Complete 2 sets of
Wall Lunge
60 seconds
THEN STRAIGHT INTO
Frog Stretch
60 seconds
THEN STRAIGHT INTO
Scorpion
60 seconds
NO REST
bulletproofforbjj.com
Mobility Program
LEVEL 2
WORKOUT 2
A
Pre-Class 1
Complete 2-3 sets of
Active Wall Lunge
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Active Pigeon
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Hang Variation
45 seconds to 60 seconds
NO REST
B
Post-Class 1
Complete 2 sets of
Side Hanging Cobra
60 seconds
THEN STRAIGHT INTO
Kneeling Hamstring Stretch
60 seconds
THEN STRAIGHT INTO
Side Lying Rotation
60 seconds
NO REST
bulletproofforbjj.com
DISC 4
HOME GYM
STRENGTH CYCLE 1 & 2
Strength Program
LEVEL 1 (HOME GYM)
WORKOUT 1
Cossack Squat
A
Warm Up
Complete 2 sets of
Alternating 12 reps / Hold 1 second each rep
THEN STRAIGHT INTO
Seated Rotations
Alternating 12 reps / Hold 1 second each rep
THEN STRAIGHT INTO
Tabletop Press
10 reps / Hold last rep 10 seconds
NO REST
Single Leg Deadlift
B
Superset 1
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Push Up L1
8 to 12 reps
REST 60 SECOND
Hop and Stabilise
C
Superset 2
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Chest to Wall L1
8 to 12 reps
REST 60 SECONDS
Hollow Body L1
D
Core/Grip
Complete 3 sets of
45 to 60 reps
THEN STRAIGHT INTO
Straight Arm Hang
45 to 60 seconds
NO REST
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
Strength Program
LEVEL 1 (HOME GYM)
WORKOUT 2
Active Pigeon
A
Warm Up
Complete 2 sets of
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Active Wall Lunge
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Arched Chest Stretch
45 seconds
NO REST
Shrimp Squat
B
Superset 1
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Banded Row
8 to 12 reps
REST 60 SECOND
Pistol From Bench
C
Superset 2
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Ring Row L1
8 to 12 reps
REST 60 SECONDS
Back Extension
D
Core/Grip
Complete 3 sets of
10 to 15 reps
THEN STRAIGHT INTO
Straight Arm Hang
45 to 60 seconds
NO REST
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
Strength Program
LEVEL 2 (HOME GYM)
WORKOUT 1
Split Good Morning
A
Warm Up
Complete 2 sets of
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Cossack Squat
Alternating 12 reps / Hold 1 second each rep
THEN STRAIGHT INTO
Side Lying Rotation
45 seconds
NO REST
Deficit Single Leg Deadlift
B
Superset 1
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Push Up L2
8 to 12 reps
REST 60 SECOND
Broad Hop and Stabilise
C
Superset 2
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Chest to Wall L2
45 to 60 seconds
REST 60 SECONDS
Tuck Up
D
Core/Grip
Complete 3 sets of
10 to 15 reps
THEN STRAIGHT INTO
Supinated Chest to Bar
10 to 15 reps
NO REST
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
Strength Program
LEVEL 2 (HOME GYM)
WORKOUT 2
Knee Drop L1
A
Warm Up
Complete 2 sets of
Alternating 16 reps
THEN STRAIGHT INTO
Active Pigeon
10 reps / Hold last rep 10 seconds
THEN STRAIGHT INTO
Hang Variation
45 to 60 seconds
NO REST
Shrimp Squat L2
B
Superset 1
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Ring Row L2
8 to 12 reps
REST 60 SECOND
Cossack Squat L1
C
Superset 2
Complete 4 sets of
8 to 12 reps
THEN STRAIGHT INTO
Towel Row
8 to 12 reps
REST 60 SECONDS
Hollow Body L2
D
Core/Grip
Complete 3 sets of
10 to 15 reps
THEN STRAIGHT INTO
Towel Hang
30 to 60 seconds
NO REST
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
HOW
JOEY & JAMES
CAME TO MEET IS A CLASSIC TALE...
Being from different cities in Australia,
they weren’t aware of each other for a
long while… But they would both attend
local BJJ comps, and invariably get asked
versions of the same question –
“hey man, have you seen that guy from
(Sydney/Melbourne) who’s also a blue
belt and does kettlebell training? He looks
JUST LIKE YOU!”
The boys were both intrigued…
‘Who is this doppelgänger of mine??
I thought I was the only BJJ guy doing
kettlebells and strength training?’
It didn’t take long before the pair were at
the same comp and would finally meet
each other. They instantly became long
lost bros.
From that point on they were mates,
working hard to progress their BJJ, while
also developing their physicality off the
mats, and coaching others on how to
do the same… They traded information
on what was working for them and their
clients…
It wasn’t long before they both had a
similar thought – ‘with all of our collective
knowledge, what can we do to help the
BJJ community?’
The rest is history…
MEET
JOEY
Joey’s martial arts journey started
with watching video recordings of Van
Damme and Bruce Lee films. As a kid he
could be found practicing high-kicks and
nunchuck techniques in the backyard of
his parents home in Sydney, Australia
He would dabble in many different forms
over the years – Karate, Judo, Muay Thai,
Kung Fu – but would not find one to call
home until stumbling across BJJ in his
early 20s…
His BJJ journey spans 11 years to day,
where he’s currently a brown Belt under
Adam Childs of Alliance BJJ Sydney.
He has travelled the world training BJJ,
competing in Brazil and Japan as well as
at home in Australia.
Alongside his BJJ journey, he dove deep
into the world of physical conditioning –
educating himself amongst the various
forms: weightlifting, crossfit, calisthenics.
Amongst his peers her quickly became
the ‘go-to’ guy for getting fit and strong.
For the last 7 years he has been a soughtafter Strength and Movement Coach,
working out of his own gym – Jungle
Brothers Strength & Movement. He has
studied privately under some of the
worlds top coaches, including Ido Portal
and Emmet Louis
He credits his consistent strength and
movement-based training as central to
his success in BJJ. He is passionate about
training hard and sharing this message
with others.
MEET
JT
James (JT’S) martial arts journey started
as a 10yr old, chubby, bullied kid. Craving
an escape from being the school punching
bag he found TaeKwonDo.
One effective self-defence technique
and three classes later, the kid was
addicted to martial arts. At the same
time he found weight training and he
quickly transformed into a man child!
This sparked a 15 year journey of fitness
and fighting that lead him to move to
Melbourne.
JT won a national championship in 2006
and an international competition in
2007. At the same time he was constantly
improving his physical conditioning
knowledge, on his way to becoming one
of the first certified kettlebell trainers in
Australia.
At the start of 2008 he found Brazilian
Jiu-jitsu. It totally kicked his butt! After
this point, his passion for learning martial
arts took a new path and he started to
conceive ways to get stronger and fitter
for this new challenge. He quickly became
the go to guy to ask about improving
physically for BJJ.
Traveling, training and competing for
extended periods of time in Brazil, the
United States and Canada enabled JT
to see how jiu-jitsu was evolving at the
highest level. His constant quest to find
the most effective training methods
would continue to give him a competitive
advantage on the mat. From that time,
he has worked with multiple worldchampions as well as some of Australia’s
best grapplers.
Having experienced his own battles with
injury and seeing others suffer the pain
of time lost on the mats, JT wants to help
more people roll better for longer using
the right training.
STAY CONNECTED
We hope you enjoyed our program. To learn more and keep updated with our
journey, stay connected!
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