Brazilian Jiu Jitsu Weight Training Program

Week 3 (July 9 - July 15) BJJ Weight Training

Week 3 -

Day 1- Maximum Strength Lower Body and Torso (max effort days should have 72 hours rest between dynamic days)

Strength Training-

Front Squat- work up to a 3 rep max (video)
Deficit Deadlifts- 3 sets of 8 reps (video)
Banded Inverse Curl- 3 sets of 10 reps (video)
Back Extensions- 3 sets of 15 (video)

Circuit training- Should be performed as fast as possible (can be replaced with jiu jitsu training).

3 Rounds for time:

Jump Rope- 100 singles
Russian Kettle Bell Swings- 30 reps
Jump Rope- 50 singles
Sit ups- 15 reps

Day 2- Assistance Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Strength Training-

Hack Squat Machine or Deadlift Method- 3 sets of 8 reps (video)
Hamstring Curl Machine- 4 sets of 10 reps (video)
Forward Lunge w/ Med Ball Rotation- 3 sets of 8/side (video)

Fire Drill- Performed as fast as possible

21 Dumbbell Squat Cleans (video)
21 Single Arm Battle Ropes (video)
15 Dumbbell Squat Cleans
15 Single Arm Battle Ropes
9 Dumbbell Squat Cleans
9 Single Arm Battle Ropes

Mobility- optional

Banded Hamstring Stretch (video)
Couch Stretch (video)

Day 3- Maximum Strength Upper Body (max effort days should have 72 hours rest between dynamic days)

Strength Training-

Dumbell Neutral Grip Floor Press- 3 sets of 8 reps (Heavy) (video)
Single Arm Cable Row- 4 sets of 10 reps/side (video)
Tricep Pushups on Dumbell- 3 sets of 12 reps (video)
Banded Face Pulls- 4 sets of 20 reps (video)

Kettle Bell Circuit (can be replaced with jiu jitsu training)-

**The following kettle bell circuit should be performed unilaterally for 45 seconds each with 15 second rest period between each transition for the entire set. Once one side is finished, transition to opposing side for full set.

Russian Swings
Gobblet Squats
Dynamic Row (KB each hand) (video)
Lateral Lunge to one side (video)
Swing from Heel (video)
Lateral Swing with Squat (video)
Hip Bridge with Single Arm Chest Press (video)

Day 4- Assistance Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Strength Training-

Incline Dumbell Press- 3 sets of 12
Dumbell Lateral Raise- 3 sets of 10 (video)
GHD Situps- 3 sets of 15 (video)
Banded Pull Aparts- 1 set 100 reps (video)

Fire Drill- Performed as fast as possible

15 Burpees
20 Slam Balls
25 Cal Row
30 Situps
25 Cal Row
20 Slam Balls
15 Burpees

Mobility- optional

Banded Lat Stretch (video)
Laying Touchdowns (video)

Day 5- Dynamic Speed Day (can be performed on days of Jiu Jitsu training)

Strength Training-

Straight Bar Banded Squats - 6 sets of 3 reps @55% bar/20% band (45 seconds rest between sets) (video)
Depth Jump w/ Broad Jump- 3 sets of 5 reps (video)
Standing Banded Oblique Twist - 3 sets of 20 reps/side (video)

Circuit Training-

** 3 rounds- perform all exercises in set then rest and repeat**

Dumbbell Row- 15 reps
KB Sumo Squats-15 reps (video)
Barbell Push Press- 12 reps (video)
Hammer Curl- 15 reps (video)
Hex Hold- 1 min 30 secs (video)

Day 6- Conditioning Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Conditioning-

750m row- Under 3mins
Supermans (video)- 20 reps

500m row- Under 2mins
Supermans- 20 reps

250m row-Under 1min
Supermans- 20 reps

Day 7- Rest and Recovery Day

Week 2 (July 2- July 8) BJJ Weight Training

Week 2

Day 1- Maximum Strength Lower Body and Torso (max effort days should have 72 hours rest between dynamic days)

Strength Training-

Deadlift-work up to a 1rm -
Gobblet Squats- 3 sets of 15 reps (video)
Back Loaded Barbell Lateral Lunges- 3 sets of 15/side (video)

Circuit training- Should be performed as fast as possible (can be replaced with jiu jitsu training).

250m row
20 wall balls
20 Dumbell Thrusters (video)

250m row
15 wall balls
15 Dumbell Thrusters

250m row
10 wall balls
10 Dumbell Thrusters

Day 2- Assistance Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Strength Training-

Deficit drop lunge- 3 sets of 12 reps/leg (video)
Box Jumps - 3 sets of 12
Medicine ball toss over knee - 4 sets of 15 reps/side (video)
KettleBell Deadlifts- 3 sets of 15- Heavy KB (video)

Fire Drill- Performed as fast as possible

12 crossovers on bench (video)
12 renegade rows/side (video)
10 crossovers on bench
10 renegade rows/side
8 crossovers on bench
8 renegade rows/side
6 crossovers on bench
6 renegade rows/side
4 crossovers on bench
4 renegade rows/side
2 crossovers on bench
2 renegade rows/side

Day 3- Maximum Strength Upper Body (max effort days should have 72 hours rest between dynamic days)

Strength Training-

Flat bench neutral grip dumbbell press (heavy)- 3 sets of max reps - 3min rest b/n sets (video)
Barbell Upright Row- 4 sets of 10 reps (video)
Dips- Bodyweight- 3 sets of 10 reps
Dumbbell Roll Backs- 4 sets of 15 (1min rest between sets) (video)

Single arm thrusters
Head High Pulls (video)
Single arm row
Clean to press (video)
One arm Burpee to High Pull (video)
Tricep Extension (video)
Two Hand lateral pendulum swing (video)

Day 4- Assistance Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Strength Training-

Banded Wall Good mornings- 3 sets of 20 reps (video)
Incline Bench Dumbbell Rotation- 3 sets of 15 reps (video)
Hanging Knee Raise- 4 sets of 15 reps
Barbell Row- 1 set 100 reps

Fire Drill- Performed as fast as possible

20 Dumbell Snatch/ side
200m run
20 battle ropes- double arm
200m run
20 slam balls
200m run

Day 5- Dynamic Speed Day (can be performed on days of Jiu Jitsu training)

Strength Training-

Straight Bar Banded Box Squats-(video) (explosive speed)- 8 sets of 2 reps (45 seconds rest between sets)
Banded Jumps off box(video)- 3 sets of 20 reps
Standing Banded Crunch (video) - 3 sets of 20 reps

Circuit Training-

** 3 rounds- perform all exercises in set then rest and repeat**

Seated row- 12 reps
Power Cleans-10 reps
Pull-ups- 12 reps
Dumbell row-45 degree-12/side

Day 6- Conditioning Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Conditioning-

Assault Bike- 40cal
Supermans (video)- 3 sets of 20 reps
Oblique side bends (video) w/KB- 3 sets of 20 reps/side
Slam Balls to the side (video)- 3 sets of 10

Day 7- Rest and Recovery Day

Week 1 (June 25-July 1) BJJ Weight Training

Week 1

Day 1- Maximum Strength Lower Body and Torso (max effort days should have 72 hours rest between dynamic days)

Strength Training-

Straight Bar Back Squat- work up to a 2rm -
Bulgarian Split Lunges- 3 sets of 15 reps/leg
Hamstring Curl Machine- 3 sets of 15 - full range of motion

Circuit training- Should be performed no longer than 8mins (can be replaced with jiu jitsu training).

21 Gobblet Squats w/ KB
21 Slam Balls
21 Russian Twists w/medicine ball

15 Gobblet Squats w/ KB
15 Slam Balls
15 Russian Twist w/medicine ball

9 Gobblet Squats w/ KB
9 Slam Balls
9 Russian Twist w/medicine ball

Day 2- Assistance Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Strength Training-

Box step ups- 3 sets of 12 reps/leg
Lateral Lunges - 3 sets of 10/side
Cable Crunches - 4 sets of 20 reps
Farmers Carry or hold- 3 sets of Heavy Dumbbell/KB- Hold 1min or walk 80ft

Fire Drill- Performed as fast as possible

1 Set of 30KB swings followed by 10 Burpees
1 Set of 25KB swings followed by 8 Burpees
1 Set of 20KB swings followed by 6 Burpees
1 Set of 15KB swings followed by 4 Burpees
1 Set of 10KB swings followed by 2 Burpees

Day 3- Maximum Strength Upper Body (max effort days should have 72 hours rest between dynamic days)

Strength Training-

Flat bench straight bar bench press- 5 sets of 6 reps
Dumb bell Arnold Press- 4 sets of 12 reps
Triceps cable or banded pressdown- 4 sets of 15 (30secs max between sets)

Russian Swings
One arm burped to clean
Head High Pull
Thruster
Halo Squat
Swing from Heel
Low Pendulum Swing

Day 4- Assistance Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Strength Training-

Banded Good Mornings- 3 sets of 25 reps
Rear Delt Dumbell Fly- 3 sets of 15 reps
Hollow Rocks- 4 sets of 20 reps
Banded Pull Aparts- 1 set 100 reps

Fire Drill- Performed as fast as possible

**2 rounds for time**

20 cal row or bike
20 slam balls
20 break dance
20 sit ups

Day 5- Dynamic Speed Day (can be performed on days of Jiu Jitsu training)

Strength Training-

Box Squats (explosive speed)- 10 sets of 2 reps (45 seconds rest between sets)
Deadlift- 3 sets of 6 reps
Banded Oblique Twist- 3 sets of 20 reps/side

Circuit Training-

** 3 rounds- perform all exercises in set then rest and repeat**

Lat Pulldown- 12 reps
Pushups-10 reps
Dumbbell Row- 12 reps/side
Dumbbell Hammer Curls- 15 reps

Day 6- Conditioning Day and/or Jiu Jitsu Training (can be performed on days of Jiu Jitsu training)

Conditioning-

Jump Rope- 8mins
Back Extensions- 3 sets of 20 reps
Banded Oblique Twist- 3 sets of 20 reps/side
Row- Perform 2-500m rows- each under 2min with 1minute rest in between

Day 7- Rest and Recovery Day