bjj 8 week s&c program
Course overview
JitsuStrong is an 8-week Brazilian jiu-jitsu (BJJ) strength and conditioning program for beginner lifters who practice BJJ.
It comes in 2 phases:
Phase 1: Strength Endurance, Strength Hypertrophy, Joint Integrity, and Conditioning.
Phase 2: Maximal Strength, Speed Strength, Explosive Power, and Conditioning. The program progressively gets harder and load increases throughout each phase to ensure that you keep getting stronger.
bjj 8 week s&c program
Cool Down
Improve Double/Single Leg Takedowns:
dumbell bicep curls
dumbell bicep curls
DB Tricep Extension
DB Tricep Extension
dumbell shoulder press
dumbell shoulder press
Laying DB Tricep extension
Laying DB Tricep extension
plank
plank
DB Goblet Squats
db goblet squats
DB Step Ups
db step ups
zercher squats
zercher squats
single leg deadlifts
Strengthen your hamstrings for tighter triangle chokes, guard retention, head and body control during armbars, omaplatas, etc.
Split Leg Squats
Split Leg Squats
plank
plank
Grip Strength
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