STRENGTH & CONDITIOING GUIDE

No Weak Grapplers —- 2023

Free Workout Program

 Elite BJJ Strength
Balancing Strength & Conditioning with Jiu Jitsu

When beginning to plan your Strength & Conditioning training,

you first must assess what your needs as an athlete are. What
are the demands of the sport? Every BJJ practitioner should
prioritize:

1. BJJ SKILL

2. STRENGTH/POWER

3. CARDIO/ENDURANCE - THE ENDURANCE FOR A MATCH BUT

ALSO THE CAPACITY TO TRAIN OR ROLL FOR 40-120 MINUTES

4. MOBILITY, FLEXIBILITY & STABILITY

The priority of 1, 2, & 3 is determined by the athlete's style,

current fitness levels, exercise history, weak links, and what they
currently lack.

Once you establish how you need to distribute your efforts to

the different physical qualities, you need to assess where your
level of commitment is, are you

A SERIOUS COMPETITOR - Competing Multiple Times Per Year

In High Level Competition

A CASUAL COMPETITOR - Competing A Few Times Per Year

Locally

A RECREATIONAL PRACTITIONER - Training At Your Local

School To Improve Your Skills, Fitness & Health
 Elite BJJ Strength
The level at which you aspire to compete is crucial in gauging
the allocation of energy and training loads across various
aspects of your regimen. For individuals seeking an average
level of engagement, dedicating two days a week to training is
ideal.

Casual competitors looking to improve their performance

should aim for 3-4 training days per week, striking the right
balance. Bare minimum you have to train at least 2x per week
outside of the mats for your long term health & longevity.

For those with a serious commitment to competitive sports, it is

advisable to train 4-5 times a week during the off-season, 2-3
times a week before the season begins, and scale it down to two
days per week during the in-season period, where consistency
and recovery are paramount.

This approach to training frequency ensures that athletes

optimize their efforts and maximize results based on their
specific level of competitiveness.

To optimize performance in Jiu-Jitsu, prioritizing skill

development and avoiding excessive fatigue key. Designing a
balanced training plan becomes vital due to the demanding
nature of BJJ's skill work. (Strength, Endurance, Speed,
Explosiveness, Agility, Stability, Balance, Core Strength, Body
Awareness, & Coordination)

The next critical aspect to maximizing your BJJ performance

through Strength & Conditioning is periodization, or your plan to
ensure maximal performance at your next competition and over
the long term. A properly periodized program (say that 5x fast)
for Jiu Jitsu will begin with understanding the energetic
demands of Jiu Jitsu and understanding how to prioritize
training for those.
 Elite BJJ Strength
There are 4 energy systems that will be most impactful:

1.. Phosphagen/ATP-PC System

2.. Oxidative System

3.. Fast Glycolysis System

4.. Fast Glycolysis/Oxidative System

AEROBIC CAPACITY
This is what many would refer to as your 'gas tank', this is your ability to utilize
oxygen as your main fuel source and will impact your ability to perform during
a match and to recover between matches in a tournament, as well as increasing
your capacity to train more in a given session and recover better between
sessions. This is generally long distance running, biking, swimming, Liss &
Steady State Cardio.

ALACTIC POWER
This is your highest possible output in a single effort. How fast can you
shoot, how hard can you bridge, how much can you explode through a
position or escape? While being able to sustain and repeat efforts is
important, if the most powerful you can be, isn't powerful enough to execute
your needed movement, it doesn't matter how many times you can repeat it.

ALACTIC CAPACITY
This is how well you can repeat high level efforts. For example, if your best
Box Jump is 45" that is your Alactic Power and you ability to do as many 40"
box jumps with 10 seconds rest between reps would be your Alactic
Capacity. Extend this idea to your ability to shoot for takedowns repeatedly,
scramble to position or any other explosive aspects of grappling.

LACTIC CAPACITY
Finally, this energy system encompasses your ability to sustain high level
efforts for extended periods of time. This is particularly evident during long
periods of high tension during a match, like trying to finish a submission,
maintain your guard or finish a hard fought pass. Think of this as intense work
that is 30 seconds or more of continuous work.
Alactic Capacity

This is how well you can repeat high level efforts. For example, if
your best Box Jump is 40" that is your Alactic Power and you
ability to do as many 30" box jumps with 10 seconds rest between
reps would be your Alactic Capacity. Extend this idea to your
ability to shoot for takedowns repeatedly, scramble to position or
any other explosive aspects of grappling.

his type of training focuses on the body's ability to produce energy

without oxygen for longer periods. This is important for
maintaining high-intensity movements for longer periods like
during a match. The main examples of alactic capacity training
include max & high intensity intervals. Think Zone 5 Cardio or 90-
100% of your max heart rate.

Lactic Capacity

Finally, this energy system encompasses your ability to sustain

high level efforts for extended periods of time. This is particularly
evident during long periods of high tension during a match, like
trying to finish a submission, maintain your guard or finish a hard
fought pass. Think of this as intense work that is 30 seconds or
more of continuous work.

This type of training focuses on the body's ability to tolerate and

clear lactic acid during high-intensity exercise. In BJJ, this is
important for the ability to push through fatigue and maintain a
high level of performance. Examples of lactic capacity training
include metabolic conditioning and circuit training.

Alactic Power Examples

- Sprints: 50-100m of volume 1-3x per week. Around 20-30 seconds

rest for every 10m of sprinting. Rest time will depend if your focus
is on conditioning or speed & power. Sled, hills or outdoors are a
good option to mitigate risk of soft tissue injury.

- Jumps: 10 to 60 contacts per week over 2-4 sessions.

Jumps onto a box or drops to the floor are good for reducing
forces in the landing. Jumps for distance & vertical will have higher
carryover to takedowns, shots & throws.

- Slams & Throws: 50 to 100 total throws per week over 1-3 sessions.
Great for building power in multiple directions with low stress on
the joints. Easy to learn and highly effective.
Lactic Capacity Examples

- Metabolic Conditioning: 2-5 rounds of a circuit based routine.

with 20 to 60 seconds of maximal effort followed by 20 to 60
seconds of rest (active rest depending on training method)

- Circuit Training & Sport Specific Supersets: 3-5 rounds of 3 to 5

exercises grouped together (these lend themselves well to
constant effort for lactic capacity).

- 20 to 40 seconds of maximal effort with 20 to 40 seconds of

active rest at a lower intensity or heart rate level.

- Fartlek (Tempo Sprints & Jogging): Alternating periods of high

intensity work like sprints with periods of lower intensity work
like jogging. Aiming for 20 to 40 minutes of workout.

Alactic Capacity Examples

- Max or High Intensity Intervals: 10-20 seconds of work at a RPE

of 9-10 or 90-100% of your max heart rate. Repeat this for 3-9 sets.

Aerobic Capacity Examples

- Tempo Intervals: Intensity levels can vary for 3-6 RPE, to 4-7
RPE, to 6-8 RPE or 50-70% of your max heart rate.

- Endurance Intervals: Alternating between 2-5 minutes of work

at an RPE of 7-9 followed by 1-2 minutes of rest or active rest.

- Aerobic Plyometrics; This training method can vary form 10-30

reps of plyometrics with short rest periods, to 1-3 minutes of
continuous plyometrics.

One question that is always hotly debated in Jiu Jitsu training

circles is how much strength training is useful for Jiu Jitsu,
or how heavy do you need to lift for BJJ?

"Technique Beats Strength"

With all things being equal, does the person with the better
technique win? Or all things being equal does the stronger
person win? All things are never equal.... Strength is the ability
to produce force... but Maximal Strength is only but a part of
the way strength is expressed in BJJ...
 Effective Cardio
& Conditioning
Effective cardio and conditioning for BJJ should focus on
developing all four types of energy systems: aerobic capacity,
alactic power, alactic capacity, and lactic capacity.

Aerobic capacity training helps maintain a steady pace during

rolls and competitions, while alactic power training is important
for explosive movements like takedowns and escapes.

Alactic capacity training helps maintain high-intensity

movements for longer periods, and lactic capacity training helps
tolerate and clear lactic acid during high-intensity exercise.

A well-rounded approach that incorporates a variety of exercises,

such as sprints, jumps, throws, and metabolic conditioning, is
recommended for optimal performance in BJJ.

It's also important to tailor training to individual needs and

goals, and to progress gradually to avoid injury and burnout.
Additionally, incorporating mobility and flexibility work can help
prevent injuries and improve overall performance.
Aerobic = 3 Min to 120 Min (Zone 1-3 Cardio)
Jog, Bike, Jump Rope, Swim or Flow Roll

Lactic = 20 Sec to 120 Sec (Zone 3-4 Cardio)

Circuits, Tabata, Interval Training or H.I.I.T.

Alactic = 10 Sec or Less (Zone 5 Cardio)

Short Explosive Burst (sprint, jumps, plyometrics, weightlifting)

Bout duration for each rank

Rank Bout duration

White belt 5min
Blue belt 6min
Purple belt 7min
Brown belt 8min
Black belt 10 min
 Elite BJJ Strength
SPEED STRENGTH
STRENGTH SPEED
RELATIVE STRENGTH
MAXIMAL STRENGTH
ISOMETRIC STRENGTH
EXPLOSIVE STRENGTH
STRENGTH ENDURANCE
FUNCTIONAL CORE STRENGTH
TENDON & LIGAMENT STRENGTH

The strongest BJJ competitors are nowhere near the strength

levels of comparable level (think if there was a belt system for
Powerlifters, etc) strength athletes, football players, track & field
athletes (sprinters/throwers), probably not even gymnasts.

The level of strength needed to excel in BJJ will be the byproduct

of well designed weekly training program personalized to your
goals & needs. You don't need to go on a Powerlifting program for
BJJ. Pure strength training & bodybuilding comes with higher
fatigue & more joint stress. To reach peak performance it is
imperative that you focus on your strength & conditioning.
 The Problem With
The Traditional
Warm Up Routine

When many improperly programmed warm up routines were

lacking results in both performance enhancement and injury
prevention, many coaches and trainers started to over
compensate by adding more and more complexity to warm up
routines over time to try and improve this aspect of training for
clients and athletes. While this is a novel idea to throw spaghetti
at the wall and see what sticks, what has happened in our
industry is an over complexity of dynamic warm up routines
causing mass chaos and confusion as we know them today.

It’s not uncommon to see warm up routines last the better part
of an hour at this point in time in the fitness industry. And as with
anything else pertaining to the human body, it’s important to
understand and appreciate that more is not always better; better
is better.

In a society that is becoming busier by the day, the average

person does not have the time, nor the patience or focus, to be
completing such highly complicated preparation methods for
training. And in the worst case scenarios, people are being duped
into thinking that they must complete these drawn out routines
just to function normally as human beings and not get hurt
exercising.

I’ll be the first to tell you that the warm up or dynamic warm up
doesn’t need to be long, complicated and overly tedious process
to be effective. It should last anywhere from 6-12 minutes.

By cutting the fat off the average warm up and prioritizing

stretching, dynamic stretching, mobility & stability drills in a
systemized manner that is backed by science and theory of
human movement, we can simplify the process and gain far
greater results in coordination and movement functions.
 Dynamic Warm Up

The SIX phases of a Dynamic Warm Up

Below are the six phases of the perfect dynamic warm up broken down
into their components.

Remember, each phase is strategically programmed in a specific order,

and each phase works off of each other to produce the ultimate benefit.
As you’ll see, the synergy between these six phases make each phase
and class of exercise far more valuable than just completing these types
of movements as stand alone.

Buy into this sequence, and reap the rewards in your function and
performance.

Pre Dynamic Warm Up

Due to not actually being a mandatory portion of the warm up or

dynamic warm up, the pre dynamic warm up routine sits atop this
sequence, as its inclusion is absolutely optional.

Pre warm up routines can be any physical activity that gets you moving.
This would include brisk walking, incline treadmill walking, elliptical,
stationary bike, and almost any other activity that is simple to execute,
low stress on the joints, and creates the desired effects that I mentioned
above. You will preform this at an RPE of 1-3 RPE.

For many people who sit all day at a desk job, jumping on a cardio
machine and blasting out a few minutes of moderate intensity activity
can increase heart rate, local blood flow to active tissues, and kick your
body into gear a bit before getting more strategic with the warm up
process.

Keep this pre routine short, anywhere from 3-6 minutes in duration
or move right into the first phase of the warm up.
PHASE 1: Self Myofascial Release Techniques

Self myofascial release (SMR) techniques such as foam rolling and other
soft tissue modalities can be very helpful in the dynamic warm up,
especially if you are dealing with any chronic pain, tightness or any other
dysfunctions in specific areas.

While I am not a huge fan of full body foam rolling before big workouts
or intense training sessions (due to this practice having a dulling effect
to the central nervous system that we are trying to ramp up for
performance), using a few targeted techniques on specific tissues can
aid in improving movement and function of the body as a whole.

1A. Foam Rolling Quads – 20 Seconds Per Side

1B. Foam Rolling Chest – 20 Seconds Per Side

1C. Foam Rolling Thoracic Spine – 20 Seconds Per Position

PHASE 2: Static & Dynamic Stretching

After the specific tissues are softened up a bit from the SMR techniques
in Phase I, it is now time to target those same tissues with a mixture of
both static and dynamic based stretching.

Long duration static stretches will not be part of our dynamic warm up,
as the research and practical application of this type of practice has
shown to decrease performance metrics of the involved muscles, and
even predispose people to injuries in training. What will be part of this
warm up are short duration hold static stretches in combination with
dynamic stretches.

For static stretching, using holds from anywhere from 10-30 seconds is
appropriate for decreasing the tone of some overly tight muscles, again
improving gross movement quality, especially if a dysfunction is present.

Dynamic stretching involves active movement with a oscillation, or back

and forth motion to end range, of a stretch that is targeting a specific
muscle or set of muscles.

In my professional opinion, this is the best of both worlds when it comes

to stretching.
2A. Half Kneeling Hip Flexor Dynamic Stretch – 30 Seconds

2B. Standing Single Arm Pec Dynamic Stretch – 20 Seconds

2C. Standing Lat Hip Hinge Dynamic Stretch – 30 Seconds

PHASE 3: Corrective Exercise & Movement Remediation

Once the mobility of specific joints and tissues is taken care of with soft tissue
work and stretching that has been completed in the first two phases of the
dynamic warm up, it’s now time to improve the function of our movement
systems as a whole through the programming of corrective exercises.

Corrective exercises are specific movements that are programmed to

remediate faulty movement patterns. The golden rule with any corrective
exercise that is implemented into a program is that the corrective exercise
must be CORRECTLY executed. This takes focus and intent on every single
repetition.

3A. Quadruped Bird Dog – 5 to 8 Reps Per Side

3B. Side Lying Thoracic Spine Rotation with Arm Sweep – 6 to 10 Reps Per Side

3C. Quadruped Lumbar Locked Thoracic Spine Rotation – 6 to 10 Reps Per Side

PHASE 4: Targeted Muscle Activation

By this point in the dynamic warm up phase system I hope you are seeing how
each phase works off one another to create the optimal environment for
human performance. Once we have practiced and improved some movement
patterns we’ve been keying in on, it’s time to try and “turn on” those muscles
to an even greater extent with muscle activation techniques.

These are just another type of corrective exercise, but more of an emphasis is
placed on the quality and intensity of muscular contractions for targeted
tissues in this phase. The better we can get some commonly dulled muscles
firing, the better you will be able to move and function when it comes to the
big movements in your workout itself.

4A. Single Leg Heel Elevated Glute Bridge – 5 to 8 Reps Per Side

4B. Standing Explosive Band Press – 2 Sets of 5 Repetitions

4C. Banded Face Pull – 10 Repetitions

PHASE 5: Foundational Movement Pattern Development

As we continue to build, activation techniques are followed by

foundational movement pattern development. I consider the six
foundational movement patterns of the human body the squat, hip
hinge, lunge, upper body push, upper body pull and loaded carry.

While it is the goal to be able to complete all six of these foundational

movement patterns with no pain and perfect motions, this is often times
a goal for athletes and other people training to get out of pain and
improve their health, wellness and performance for the long term.

5A. Alternating Forward Lunge with Overhead Reach – 10 Reps

5B. Bodyweight/Banded Push Up – 5 Reps

5C. Bodyweight Squat with Hands on Head – 10 Reps

PHASE 6: Central Nervous System Activation

The last phase of the dynamic warm up involves ramping up the central
nervous system and preparing the body for explosive performance.
These movements are dynamic and explosive in nature, as they target
coordination and muscle recruitment globally to increase the way the
brain and neurological system is signaling to the muscles.

Training the CNS sounds complicated, but it can be broken down into a
few key areas, which include sprinting, jumping, and throwing. The
effort put behind these movements should be the focus, as we are
retraining the CNS to coordinate explosive movements with many body
segments all linked together, not necessarily training the muscles
involved in these movements to fatigue.

6A. Vertical Jump – 2 Sets of 3-5 Repetitions

6B. Seal Jacks – 2 Sets of 5 Repetitions

6C. Triple Extension Med Ball Slam – 2 Sets of 5 Repetitions

Hip Specific Dynamic Warm Up

1. Foam Roll Quads – 20 Seconds Per Side

2. Half Kneeling Hip Flexor Dynamic Stretch – 30 Seconds Per Side
3. Quadruped Bird Dog – 10 Repetitions Per Side
4. Single Leg Heel Elevated Glute Bridge – 10 Repetitions Per Side
5. Alternating Forward Lunge with Overhead Reach 10 Repetitions Per Side
6. Vertical Jump – 2 Sets of 3 Repetitions

*Move through this sequence with minimal rest between exercises

Chest Specific Dynamic Warm Up

1. Foam Rolling Chest – 20 Seconds Per Side

2. Standing Single Arm Pec Dynamic Stretch – 20 Seconds Per Side
3. Side Lying Thoracic Spine Rotation with Arm Sweep – 10 Reps
4. Standing Explosive Band Press – 2 Sets of 5 Repetitions
5. Bodyweight/Banded Push Up – 2 Sets of 5 Repetitions
6. Seal Jack – 2 Sets of 5 Repetitions

*Move through this sequence with minimal rest between exercises

Posture Specific Dynamic Warm Up

1. Foam Rolling Thoracic Spine – 20 Seconds Per Position

2. Standing Lat Hip Hinge Dynamic Stretch – 10 Repetitions
3. Quadruped Lumbar Locked Thoracic Spine Rotation – 10 Reps
4. Banded Face Pull – 10 Repetitions
5. Bodyweight Squat with Hands on Head – 10 Repetitions
6. Triple Extension Med Ball Slam – 2 Sets of 5 Repetitions

*Move through this sequence with minimal rest between exercises

The Proper Cool Down

Nobody likes to spend extra time doing flexibility and mobility work. It is
every athlete’s nightmare to warm up or cool down in every training
session. As important as stretching is for professional athletes, it is even
more important for the everyday Joe… Especially for those involved in
grappling martial arts like BJJ. Both athletes & practitioners should
warm up & cold down for both performance & recovery.

Cooling down after a workout helps bring your body back to its natural
resting state and aids in recovery. These exercises slow down your heart
rate, lower blood pressure, prevent blood from pooling in your legs and
feet and regulate body temperature and breathing rate. This is why we
choose static stretching, foam rolling, yoga & flexibility exercises for cool
downs routines.

Giving your body a stretch after a hard rolling session is the best way to
ensure longevity and prevent injuries. It also helps you calm down and
gives you time to work on breathing techniques. But most importantly,
it is the one thing that’s going to ensure you’re at 100% next time you
need to grapple.

So, what is the best way to approach stretching after multiple

competition-level rolls? Well, we said we’ll aim for simplicity so we’re
going to limit the BJJ stretch routine to just 6 to 8 exercises.

In our mobile app we have 300+ video demonstrations for flexibility,

mobility, stability, and stretching. All are very important for recovery.

1. The Couch Stretch (wall, bench, chair)

2. The Worlds Greatest Stretch (Deep Lunge, Reach & T-Spine)
3. Legs Up Wall Laying Supine (Straight & Splits)
4. Butterfly Stretch
5. 90/90 Hip Drills (Shin Box, Load Down, IR, Figure 4 Flow, Etc)
6. PNF Middle Split & Reach
7. Figure Four Glute Stretch or Pigeon
8. Belt Hamstrings Stretch
9. Quad Stretch
10. Dead Hang
11. Cat Cow
12. Knee To Chest Stretch

After training, try 3-5 minutes of relaxed breathing to turn on your

parasympathetic nervous system and get your body fast-tracked into
recovery mode. Recovery is the key untapped performance method.

***Foam Rolling can be done before & after (Pecs, Quads, Groin, IT Band,
Upper Back, Mid Back, Lats, Teres Minor, Glutes, Hamstring, Calves, Etc)
 Functional Core
Strength & Stability
Functional core strength and joint stability are essential for BJJ
athletes to perform at their best and prevent injuries. While
many people focus on getting a six-pack through endless
crunches and rotations, this approach can actually lead to lower
back and hip injuries.

The spine and core were designed to be a strong and stable

functional unit, with muscles like the abdominals and back
muscles working together to resist movement and transfer force
and energy out of the legs and arms.

To train the core effectively, it's important to prioritize

stabilization and resisting movement, rather than trying to make
the core respond to movement. Unwanted movement through
the lower and mid back can cause irritation and injuries over
time, derailing training and fitness goals. This is why stability
training is the key to preventing injuries and improving
performance.

We prioritize stability training by teaching athletes how to create

tension and link up the hips, core, and shoulders to work as a
functional unit. This is the most important skill for BJJ athletes to
develop, as it helps to prevent injuries and improve performance
on the mat. By prioritizing functional core strength and joint
stability, BJJ athletes can perform at their best & stay injury free.
 Programming
Having a structured workout program is essential to
achieving fitness goals in a safe and efficient manner. A
structured workout program provides a clear plan of
action and helps you stay on track with your fitness
goals.

It is the blueprint that allows you to progressively

challenging your body and continuously see
improvements.

A well-structured program also helps prevent overuse

injuries and allows for proper recovery time. Additionally,
it helps you build healthy habits and establish a routine
that can lead to long-term fitness success.

Designing a good workout program can be challenging

as it involves several important factors that must be
considered.

In this guide I have laid out 7 of the most crucial steps

that must be followed when it comes to designing a
workout program. As well, I have included the 10 most
important tips on how to train like an athlete.

And by the end of it you will have the confidence and

knowledge to design a workout program that delivers
optimal results whether it's for yourself, your clients, or
your athletes.
1 Goals & Needs

When designing a program, the goals need to be

clearly identified along with the needs of the specific
individual.

Here is a list of things that you NEED to determine

before you can begin designing the program:

1. Goals of The Individual: This includes both short

term goals (3 months and less) and long term goals
(6 months to a year).

2. Recent Training Status: This will give you an

understanding of the intensity you can safely train
at.

3. Current Level of Strength, Power, Endurance:

This will help to give you an idea of what qualities
need to be focused on.

4. Injury History & Limitations: This will help to

determine what exercises you should and shouldn't
include in the program.

5. Body Composition: Body composition can play a

big factor in achieving the individual's goals so it is
important to take this into account.

Once these are determined, we can then identify the

qualities that need to be trained and the overall goal
of the program.
2 Training Frequency
& Volume

This is based off the goals and needs analysis as well the
schedule and availability of the individual.

Important factors to consider here:

Program Adherence: You want to ensure that the

program
can easily work with the individual's schedule.

Manageable Frequency & Volume: You don't want to

be
doing too much or too little. This will highly depend on
the
individual's goals and current fitness level.

Allow For Adequate Recovery: Be sure to set up the

program schedule up in a way that allows for adequate
recovery between sessions.

On the next page you will find tables of a few highly

effective options on how to structure a program
throughout the week based on training frequency.

Now keep in mind these are just examples, each

individual will be different. Based on the goals and
needs analysis, a conditioning day, speed day or
another specific workout can be added in on a
separate day or in place of one of the workouts as
long as it accounts for the factors mentioned above.
 3-Day Split
Full
Full Full Body
Body Body Sport
Specific

4-Day Split

Lower Upper Lower Upper

4-Day Split
Full
Lower Upper Full Body
Body Sport
Specific

5-Day Split
Full
Body
Lower Upper Lower Upper
Sport
Specific

6-Day Split

Push Pull Legs Push Pull Legs

 3-Day Split
Full
Full Full Body
Body Body Sport
Specific

4-Day Split

Lower Upper Lower Upper

4-Day Split
Full
Lower Upper Full Body
Body Sport
Specific

5-Day Split
Full
Body
Lower Upper Lower Upper
Sport
Specific

6-Day Split

Push Pull Legs Push Pull Legs

 3-Day Split

Full Cardio Full

Body & Con Body

4-Day Split

Lowe Uppe Cardio Full

& Con Body
r r

4-Day Split
Full Full Full Full
Body Body Body Body
Chest Back Legs Delts

5-Day Split
Full
Full Cardio Full Cardio Body
Body & Con Body & Con Sport
Specific

6-Day Split

Lower Cardio Upper Cardio Lower Upper

Strength & Con Strength & Con Speed Speed
3 Exercises, Sets, Reps
& Intensity

Again, this will be based off the individual’s goals and

needs analysis. One of the most important factors to
keep in mind here is your current fitness level.

Each exercise should have a purpose and should

train specific qualities that are relevant to achieving
the individual’s goals.

Picking the correct exercises is one thing. But what is

just as important is when you perform these
exercises and where they are placed within the
workout.

Speed, power, plyometrics, and exercises that require

lots of technical coordination (such as olympic lifts)
should be performed earlier in the workout as they
are the most fatigue-sensitive. Meaning they require
the most energy and you want to be as fresh as
possible when performing them. These exercises can
be followed by compound lifts and then finally by
accessory and isolated exercises.

The reps, sets, and intensity will all vary based on

the exercise, individual, and total training volume.

On the following page is a template of where I would

place specific exercises into a workout.
 Templates
Upper/ Lower Focus Full Body Focus Athlete Day

Technical 3-4 sets, Lower 3-4 sets, Fast Feet/ Neural 2 sets,
A Coordination/ 3-6 reps A Maximal 3-6 reps A Activation 10 sec
Power Strength

B1 Absolute 3-4 sets, Technical 3 sets,

B1 Horizontal 3-4 sets, B
Strength 3-6 reps
6-8 reps
Coordination 3-6 reps
Push

Dynamic 3-4 sets,

B2 Trunck Unilatera 3-4 sets, Repeated Effort 4 sets,
8-12 reps B2 C
Control l Lower 8-12 reps Plyometrics 3-6 reps

Absolute/
3 sets,
C1 Reflexive 3 sets,
6-12 reps Unilateral
Strength C1 3 sets, D 3-6
Vertical Pull Plyometric
6-12 reps reps/side
Accessory 3 sets,
C2
Movement 8-20 reps Bilateral
C2 Lateral 3sets,
E
3 sets,
Lower 6-12 reps Plyometric 3-6 reps

Dynamic 2-3 sets

D1
Core 10-20 reps
D1 Vertical 2-3 sets, Change Of 2-4 sets,
F
Push 6-12 reps Direction 1-3 reps
Isometric 2-3 sets
D2
Core 30-90 sec
D2 Horizontal 3 sets, Acceleration/ 3-6 sets,
Pull 6-12 reps G Top Speed 1 rep

E1 Dynamic 2-3 sets

Core 10-20 reps

E2 Isometric 2-3 sets

Core 30-90 sec

Now this isn't set in stone, as we can periodize over 12-36 different
weekly training splits throughout the year… but these methods have
been tested on many of my athletes and individuals that I have
coached in person. It has been proven to be effective for over 700
students & online members. I have also used similar routines
throughout my 3,000+ sessions in person. Additional changes can
always be made wherever they are needed.
4
Progression &
Periodization
It is important to consider how the program will
progress and how to structure it in a way where the
individual will continue to see improvements and avoid
burnout.

Periodization involves dividing the training process

into distinct cycles that are designed to achieve
specific training goals. The exact structure of these
cycles can vary depending on the sport, goals, needs
analysis and other individual factors. The variables
that change the most throughout the cycles are
intensity, volume, and the specificity of the exercises.

There are generally three main cycles of

periodization:

Macrocycles: The macrocycle is the overall training

plan, usually spanning an entire season, year, or even
multiple years

Mesocycles: The mesocycle is a shorter training period

that
makes up the macrocycle, usually lasting several
weeks to a few months.

Microcycles: The microcycle is the shortest training

period, typically lasting one to four weeks.
5 Rest & Recovery

It's important to program rest and recovery into your

workout routine to allow your muscles time to repair
and grow stronger. When we exercise, we create small
tears in our muscles, and without adequate rest and
recovery, the body can become overworked and
fatigued, leading to a plateau in progress or even injury.

Rest and recovery are critical elements that should be

taken seriously. By including them in your workout
program, you can repair and grow stronger, leading to
more significant gains in strength, endurance, and
overall fitness.

Adequate rest also helps prevent overtraining and

burnout, ensuring that you can continue to train
consistently over the long term.

There are several ways to incorporate rest and recovery

into your routine, such as full body active recovery
routines, full body stability & core routines, mobility,
stretching, massage, and taking a complete rest day
away from all exercise. It is very common for us to
program mobility, light cardio or active recovery
routines on your "off" days to help prevent injury.

For most athletes, we recommend 1-2 off days from

sport, skill, and strength & conditioning. Always listen to
your body and take care of it by allowing it to rest and
recover. By doing so, you'll be able to achieve your
fitness goals and stay healthy and injury-free year round.
Depending how the yearly periodization is planned it
may be wise to day 7-14 days off from sport, skill work,
strength & conditioning training sessions.
6 Nutrition
Sports nutrition is also an essential component of any
workout routine. Proper nutrition can help fuel your
workouts, promote recovery, and optimize your
overall performance.

To support your workouts, make sure to eat a

balanced diet that includes plenty of protein,
carbohydrates, and healthy fats. Timing your meals
around your workouts can also help provide the
necessary fuel to power through your training
sessions.

During and after your workouts, it's important to

replenish your body with the nutrients it needs to
recover and rebuild. This includes consuming
carbohydrates to replenish glycogen stores, protein
to repair and grow muscle tissue, and fluids to
rehydrate.

Supplements can also be a useful addition to your

nutrition plan, but they should never replace whole
foods. Consult with a registered dietitian or sports
nutritionist to determine which supplements may be
appropriate for you.

Remember, proper nutrition and rest go hand in

hand. By fueling your body with the right nutrients
and allowing it time to rest and recover, you can
optimize your performance & achieve your fitness
goals.
7 Track & Evaluate
Tracking progress and evaluating performance are
crucial components of any workout program. By
keeping track of your progress, you can determine
what is working well and what needs to be adjusted.
One way to track your workouts is by using a mobile
app that can help you keep track of your workouts,
weights, 1-10 rep maxes, and even your calorie intake.
Additionally, you can use a workout journal, take
progress photos, or use a fitness tracker to monitor
your activity levels and heart rate.

Evaluation is also an essential part of any workout

program. By evaluating your performance, you can
determine what is working well and what needs to be
adjusted. One way to evaluate your performance is by
setting specific goals and tracking your progress
towards those goals. Another way is by seeking
feedback from a personal trainer or coach. They can
provide valuable insights into your form, technique,
and overall performance, helping you make
adjustments to your routine to optimize your results.

Tracking and evaluation are critical components of any

workout program. By using a mobile app, workout
journal, or fitness tracker, you can easily track your
progress and evaluate your performance over time. This
information can help you make adjustments to your
routine to ensure that you continue to make progress
towards your goals. With the help of a personal trainer
or coach, you can achieve your fitness goals and
maintain a healthy lifestyle.
 FOUNDATIONAL BJJ WORKOUT
Christian Meyer, ISSA Trainer & Strength Coach

Workout #1
FULL BODY WORKOUT TEMPLATE (LOWER BODY EMPHASIS)

EXERCISE SETS REPS REST SUPERSET

(00:30)
Exercise #1: Single Leg Stand 2 per side 00:45 Superset: #1, #2, & #3,

Exercise #2: Squat Jump 2 3-5 00:30 Superset: #1, #2, & #3,

(00:20)
Exercise #3: Single Leg Plank 2 00:45 Superset: #1, #2, & #3,
per side

Exercise #4: Barbell Squat 3-4 5 01:30 No Superset

Exercise #5: Single Leg Glute Bridge 3 5 00:45 Superset: #5 & #6

Exercise #6: Split Squat or Lunge 3 3-6 00:45 Superset: #5 & #6

Exercise #7: Kettlbell Swings 2 8-12 00:30 Superset: #7 & #8

(00:20)
Exercise #8: Single Arm Plank 2 00:30 Superset: #7 & #8
per side

Exercise #9: Leg Extension 2 8 01:15 No Superset

Exercise #10: Incline DB Bench 2 5-7 00:45 Superset: #10 & #11

Exercise #11: Incline DB Row 2 6-8 00:45 Superset: #10 & #11

Optional Conditioning: Zone 2 Cardio 1 (15:00) N/A No Superset

*** For video tutorials on each exercise, & advanced tracking & analytics… get our mobile app! *
 FOUNDATIONAL BJJ WORKOUT
Christian Meyer, ISSA Trainer & Strength Coach

Workout #2
FULL BODY WORKOUT TEMPLATE (UPPER BODY EMPHASIS)

EXERCISE SETS REPS REST SUPERSET

(00:30)
Exercise #1: Med Ball Chest Pass or Clap Push Up 2 per side 00:45 Superset: #1, #2, & #3,

Exercise #2: Dumbbell Row 2 3-5 00:30 Superset: #1, #2, & #3,

(00:20)
Exercise #3: Barbell or Dumbbell Chest Press 2 00:45 Superset: #1, #2, & #3
per side

Exercise #4: Deadlift (Trap Bar, Squat Stance or Sumo) 3-4 5 01:30 No Superset

Exercise #5: Pull Up or Lat Pulldown 3 5 00:45 Superset: #5 & #6

Exercise #6: Dumbbell Shoulder Press 3 3-6 00:45 Superset: #5 & #6

Exercise #7: Farmers Carry 3 (01:00) 00:60 Superset: #7 & #8

Exercise #8: Lateral Lunge 2 5 00:45 Superset: #7 & #8

Exercise #9: Dumbbell Skull Crusher 2 8 01:00 Superset: #9, #10 & #11

Exercise #10: Dumbbell Hammer Curl 2 5-7 01:00 Superset: #9, #10 & #11

Exercise #11: Dumbbell Lateral Raise 2 6-8 01:30 Superset: #9, #10 & #11

Optional Conditioning: Sprints (Bike, Run, Row) 3 (00:15) 01:30 No Superset

*** For video tutorials on each exercise, & advanced tracking & analytics… get our mobile app! *
 FOUNDATIONAL BJJ WORKOUT
Christian Meyer, ISSA Trainer & Strength Coach

Workout #3
FULL BODY WORKOUT TEMPLATE

EXERCISE SETS REPS REST SUPERSET

(00:30)
Exercise #1: Quadrupded Bird Dog 2 per side 00:45 Superset: #1, #2, & #3,

Exercise #2: Dumbbell Squat Jump 2 3-5 00:30 Superset: #1, #2, & #3,

Exercise #3: Goblet Squat 2 4-6 00:45 Superset: #1, #2, & #3

Exercise #4: Romanian Deadlift (RDL) 3-4 5 01:30 Superset: #4 & #5

Exercise #5: Barbell Floor Press 3-4 5 00:45 Superset: #4 & #5

Exercise #6: Z Shoulder Press 3 3-6 00:45 Superset: #6 & #7

Exercise #7: Cable Row 3 (01:00) 00:60 Superset: #6 & #7

5
Exercise #8: Pallof Press 2 00:45 No Superset
per side

Exercise #9: Dumbbell Hang Clean 2 4-6 01:00 Superset: #9, #10 & #11

Exercise #10: Dumbbell Push Press 2 3-5 01:00 Superset: #9, #10 & #11

Exercise #11: Cable Face Pulls 2 8-12 01:30 Superset: #9, #10 & #11

Optional Conditioning: H.I.I.T. 6 (00:30) 0:30 No Superset

*** For video tutorials on each exercise, & advanced tracking & analytics… get our mobile app! *
 FOUNDATIONAL BJJ WORKOUT
Christian Meyer, ISSA Trainer & Strength Coach

BONUS
FULL BODY PREHAB & RECOVERY TEMPLATE

EXERCISE SETS REPS REST SUPERSET

(00:30)
Exercise #1: Single Leg Stand with Bicep Curls 2-3 00:45 Superset: #1, #2, & #3,
per side

Exercise #2: Single Arm Bear Crawl Plank 2-3 3-5 01:00 Superset: #1, #2, & #3,

Exercise #3: Kickstand Goblet Squat 2-3 4-6 00:30 Superset: #1, #2, & #3

Exercise #4: Bridged Dumbbell Pullover 2-3 5 00:45 Superset: #4 & #5

Exercise #5: Leg Curl Machine 2-3 5 01:00 Superset: #4 & #5

Exercise #6: Single Leg RDL or Single Leg Glute Bridge 2-3 3-6 01:00 Superset: #6 & #7

Exercise #7: Single Arm Lat Pulldown 2-3 (01:00) 00:45 Superset: #6 & #7

5
Exercise #8: Half Kneeling Single Arm Shoulder Press 2-3 00:45 No Superset
per side

Exercise #9: Cable Row (Eyes Closed) 2 4-6 01:00 Superset: #9, #10 & #11

Exercise #10: Dumbbell Bench Press (Neutral Grip) 2 3-5 01:00 Superset: #9, #10 & #11

Exercise #11: Copenhagen Plank or Side Plank 2 8-12 01:30 Superset: #9, #10 & #11

Optional Conditioning: Low Intensity Steady State Cardio 1 (15:00) 0:00 No Superset

*** For video tutorials on each exercise, & advanced tracking & analytics… get our mobile app! *
 FOUNDATIONAL BJJ WORKOUT
Christian Meyer, ISSA Trainer & Strength Coach

BONUS
QUICK FULL BODY WORKOUT TEMPLATE (30 MIN OR LESS)

EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Vertical Pull of your choice such as lat

3 4-5 01:00 Superset: #1 and #2
pulldowns, pull-ups, etc.

Exercise #2: Any Hip Hinge exercise of your choice including

3 4-5 01:00 Superset: #1 and #2
any RDL variation, good morning, kettlebell swings, etc.

Exercise #3: Any Vertical Press of your choice such as any

3 4-5 01:00 Superset: #3 and #4
overhead press variation

Exercise #4: Any Stride or Lunge Variation including any split

2 5-7 00:45 Superset: #3 and #4
squat, lunge, or Bulgarian squat variation
7 Things Every Grappler Should Do

So you are training Jiu Jitsu but what else are you doing to improve your
game? Well Jiu Jitsu has evolved and keeps evolving, and we as Jiu Jitsu
competitors must do the same. Showing up for class is just not cutting it
anymore and if you are a serious BJJ athlete you want to have every
angle covered. That is why I have created a list of things I feel are vital
that every BJJ player or even the recreational practitioner should be
doing to improve his or her game.

1. Develop Maximal Strength

If you are not already a doing some type of strength training for BJJ you
are missing out. Improving your maximal strength will have a positive
benefit on your jumping, sprinting, pushing/pulling power, and
conditioning.

Jiu Jitsu has a large isometric (static/holding strength) component to it

and even though it doesn’t involve movement, holding an opponent in
your guard or trying to lock in a submission, which can take minutes,
greatly taxes the body.

The stronger the athlete is, the lower the percentage of their maximal
strength they must exert to complete the same move. In other words if
one athlete is 2x stronger than the other, that athlete will only need to
use 50% as much energy to execute the same maneuver. :

2 .Work on Speed and Power

Speed is often the determining factor in an athlete’s success in any

sport. To be a successful Jiu Jitsu athlete you must be able to move your
body and your opponents body explosively. It is key that the athlete
improves their rate of force development and reactive / elastic abilities
through a variety of sprints, jumps, throws and other means of
plyometric exercises.

Speed/power work should be performed at the beginning of a strength

training session, while the athlete is fresh and has complete or nearly
complete recovery between bouts to maintain high quality outputs.
3. Train Your Anaerobic Energy System

Throws, quick bursts, and kicking some butt in BJJ require great
anaerobic power and conditioning. Most of the movements in Jiu Jitsu
are powered by the anaerobic energy system, which uses blood glucose
and glycogen stores in the muscle.

To train this system effectively, there are numerous methods that work
well.

One method involves sparring with short fight intervals and low rest
periods. For example, fighting for 30 seconds then resting for 30
seconds, always starting from the knees. This forces the athlete to use
guard passing or defending the guard, which uses a lot of anaerobic
endurance. This type of training can be adjusted by changing the work-
to-rest ratios, depending on the length of the fight and how close the
athlete is to competition.

Another effective method is interval sprints on a treadmill or rowing

machine, using the Tabata protocol. This involves 20-second sprints with
10-second rests for 4 minutes, with 4 rounds in total. This works well for
fighters and BJJ athletes.

4. Train Your Aerobic Energy Pathway

While there is debate about whether BJJ is anaerobic or aerobic, it's

important to understand how the aerobic system plays a role in helping
the anaerobic system recover. After a match, the aerobic system helps to
replenish energy stores and remove waste products, allowing the
athlete to recover more quickly.

Therefore, training the aerobic energy pathway is also important for BJJ
athletes. Aerobic means with oxygen. And let me tell first hand it is both.
What people to understand is how the aerobic system plays a role in
helping the anaerobic system recover. You see once you have fought a
great match you will notice you are breathing heavy. What is happening
is EPOC (post exercises oxygen consumption). Your body is beginning to
use the aerobic system to speed up recovery of energy lost during the
match. The better your aerobic system is the faster it will deliver oxygen
at a cellular rate thus bringing the heart rate, core temperature, and
energy levels back down to normal.

To train your aerobic system you can focus on Zone to Cardio at 60-70%
of your max heart rate for 20 to 30 minutes a few times a week. I much
prefer biking, swimming or flow rolling because it is easier on our joints
vs running or jogging.

Flow rolling is a way of fighting without using effort. You simply have fun
and practice transitioning techniques with a training partner. Letting
them pass the guard, sweeping, and moving at all times. Neither one
should stay in one position for more than a 3 to 5 seconds.
5. Have a Good Nutrition Plan

How you eat can make or break your success as a BJJ athlete. Nutrition
affects everything from performance to recovery and how we feel on
and off the mat. Jiu Jitsu is unique because it does not allow short rest
intervals during a match or fight.

Because of this, anaerobic metabolism, the short, explosive, strong

burst, and aerobic metabolism, movements that require oxygen and
make up the majority of movements after the match begins, must each
be at their peak and simultaneously fueled. Eating healthy does not cut
it anymore, one must know about macronutrient timing and hormone
optimization.

I highly recommend to any serious competitors that you get custom

calories, macros & a proper nutrition program to meet the demands of
your BJJ training.

These 3 things should be in mind when planning your nutrition:

1) Overall training goals and fight weight

2) Next training session type and duration

3) Recovery demands of previous training session (Aim to eat 30-80

carbs pre & post training sessions to optimize performance & recover)

6. Incorporate Mobility and Flexibility into Your Training

Have you ever thrown up a triangle and as you are pulling your shin
down you got some pain in the knee. Hell I have seen guys who cannot
even cinch in a triangle. This isn’t because your knees suck but your
flexibility and mobility are not helping you get the job done.

The more flexible and more mobile you are, the less chance you will get
hurt and the better your technique will be. Take time do stretch and
get mobility work in before your workouts and training. The warm-up is
as important as the training if not more.

7. Be Sure to Rest and Recover Properly

Rest is vital to become a better athlete. We all have heard the 8 hour
rule. Well I can’t stress to you enough how important it is for proper
hormone production and restoration of the body. Days off need to be
into consideration as well which all goes back to a proper periodized
training agenda of course but be sure you’re not lining up 5 days of
brutal training in a row. You will over train and likely get injured.

Sleep is not all that should be taking into consideration. How you
recover after your training by stretching and soft tissue work can help
dramatically. Even contrast therapy for those of you who train at high
anaerobic thresholds close tournaments.

Supplementing with fish oils, curcumin, and magnesium can help

with inflammation and wear and tear on the body so throw those in the
tool bag as well.
 The Biggest Game Changer For BJJ Is
That Nutrition & Fitness Can Create
High Performance Athletes For The Mats!

I know this personally because I’m a a Athlete,

BJJ Instructor, Strength Coach & Competitor.

I’ve worked with over 100 Students 1:1, focusing on nutrition,

recovery, speed, power, strength & conditioning since starting
Elite BJJ Strength & Performance in 2020.

We have had over 500 members in our mobile app workout

programs. Your goal is to be a functional athlete on and off the
mats. Its important to understand that you are a BJJ Athlete
not a Bodybuilder or Powerlifer!
 mat monster
program
Gain Functional
Strength & Size
BJJ Specific Strength Training
Improve Your Muscle Mass,
Functional Strength, Endurance
Durability & Recovery For Jiu Jitsu.

Strength, Size & Power for Jiu Jitsu

50+ Strength & Hypertrophy Workouts
360+ Video Demos & Instuctionals In App
25 Pages Of Slow Eccentrics & Isometrics
10 Bonus Cardio & Conditioning Routines
Gain Strength & Size Guaranteed
Lifetime Access to Program & Mobile App

Get Instant Access for $99

Contact Me:
Instagram: @elitebjjstrength
Email: [email protected]
(You can also message me in app)
 Testimonials &
Transformations

Jordan Wolk

"Working with Christian is the best! He

helped me develop a personalized
workout plan and keeps updating my
nutrition plan. He has helped me lose
weight, gain strength, and bhild muscle.
I’m actually working towards my first
bodybuilding show now. What really
sets him apart is his passion and
empowering coaching style. Most of all
he designs some kickass works that I
always love. I highly recommend him to
anyone looking to transform their health
and their life."

Aaron Zevi
”Training with Coach Christian helped me
get into the best shape of my life. As a black
belt competitor in BJJ, I was already in good
shape, but I wanted to take my strength and
conditioning to the next level. With Coach
Mike's guidance, I was able to add an
incredible 50 pounds to my bench press max
and drop 10lbs while doing so.

His ability to tailor his routines to feel specific

to my needs as a BJJ athlete is absolutely
outstanding.”
 Testimonials &
Transformations

Jeremie Savage
”Fast forward 8 weeks, I not only gained
a mentor, but gained a bro too. I got my
health back, got whole lot of recipes that
also my life. Through the 3 weeks of the
challenge he really pushed me. After the
challenge, Christian pushed me to
become better, physically, mentally and
emotionally. He is the only one that I
know to date that he not only practices
what he preaches, but he empowers
those who struggles and makes a
champ out of them.

Ryan Armstrong
”This program was crazy effective. All of the
information I received helped me so much.
These workouts didn’t necessarily focus only
on building your body, but rather
challenging me every workout. Some of
them were pretty damn hard, but I pushed
through. I loved the daily habits and mindset
guide. I felt powerful throughout the entire 21
days.”
 Testimonials &
Transformations

Jaden Walker
“My first ever program was with Christian!
This Program literally has given me life
again! I used to wake up every day agony,
just after three days of mobility &
stretched I felt amazing. I feel so much
better within myself, my energy levels are
so much higher and
I’ve finally got my groove back for the
gym and working out!! I found the app so
helpful and easy to use, his mindset tips
are great and the meal plans helped! I
was amazed learning so much about
nutrition and how to fuel my body
correctly along with all the workouts.”

Courtney Chambers
“I’ve been working so damn hard to improve
every part of my health. Honestly this helped
me become the fittest, healthiest and
happiest I’ve ever been. I’ve always been
obsessed with health & fitness and now I’m
learning to train smarter, listen to my body
and fuel it with even better foods. Thank you
for everything! I’m so happy I could cry.”
 GET YOUR OWN PERSONALIZED TRAINING
PROGRAM & NUTRITION PLAN WITH
CHRISTIAN! Message US For A Custom Plan

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START TODAY & CRUSH YOUR GOALS!

• Personalized Strength & Conditioning Routines Every Week

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Christian Meyer | Online Coach

Contact Me:
Instagram: @elitebjjstrength
Email: [email protected]