BJJ Fundamental Strength
Dominate the Mats: The Fundamental BJJ Strength Program
Stop hitting plateaus. Start breaking them.
Training BJJ will make you "mat strong," but there comes a point where technique alone isn't enough. To outmuscle the opposition, prevent injuries, and sustain high-intensity rolls, you need a dedicated strength foundation.
This program is engineered specifically for the BJJ athlete, focusing on total-body explosiveness and the extreme core stability required to win the scramble.
The 3-Day Power Split
We know your schedule is packed with drilling and rolling. This program is designed to be efficient, hitting every vital movement pattern in just three days a week.
Training Day | Primary Focus | BJJ Benefit |
|---|---|---|
Day 1: Lower Body | Explosive Leg Power | Better takedown finishes and a heavy, unstoppable top pressure. |
Day 2: Upper Body | Pressing Strength | Create space, frame effectively, and improve your defensive posture. |
Day 3: Posterior Chain | Pulling & Back Strength | The "engine" of BJJ. Vital for breaking posture and maintaining back control. |
Flexibility Built-In: Whether you train Mon/Wed/Fri or fit it around your gym's open mat schedule, this program adapts to you. All you need is one day of rest between lifts.
Train Smarter, Roll Harder
You don’t have to choose between the weight room and the mats. This is a concurrent training system.
Keep Rolling: Continue your normal BJJ classes without burnout.
Optimized Conditioning: Get in touch for guidance on how to integrate conditioning with technical practice and avoid overtraining
Ready to become the strongest version of yourself on the mats?
When you purchase this program, you agree to a recurring $30 per month subscription. You may terminate the subscription at any time. You will have access to the program as long as your subscription is active.
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ABOUT US
I began training in Brazilian Jiu‑Jitsu and Muay Thai nearly 30 years ago, long before those sports were mainstream. Three decades on the mats—combined with my accreditation as both an Exercise Scientist and an Exercise Physiologist—give me a rare blend of lived experience and clinical expertise that most coaches simply don’t have.
Layered on top of that is decades of service in Army Special Operations, where physical preparation, resilience, and performance under pressure weren’t abstract concepts—they were daily requirements. That background shaped how I understand human capability, injury prevention, and the demands of real-world combat and grappling.
My fitness programs integrate all of this: evidence‑based strength and conditioning, clinical load management, tactical durability, and a deep understanding of what actually happens in a roll. The result is training that makes athletes stronger, harder to submit, more resilient to injury, and better able to express their technique with confidence and power.
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