Westside Barbell: Jiu Jitsu Strength Training

You love training BJJ—but between work, family, and life, you don’t have hours to spend in the gym. You want strength that helps you roll better, not soreness or injuries that keeps you off the mat. That’s why we built this 3-day-a-week Conjugate program: under 60 minutes per session, designed to increase your strength, speed, and durability without beating you up. All for $30/month.

WHO THIS IS FOR

• BJJ athletes of any belt who want usable strength, durability, and better mat performance
• People training Jiu Jitsu 2–3x per week who need a plan that fits around the mats

TRAIN ANYWHERE

• Public gym, home gym, or a basic academy weight room

WHAT YOU’LL GAIN

• Stronger grips, hips, and posterior chain
• Improved total‑body strength and resilience
• Accessories that attack weak links without burning you out
• Training that supports your health as much as your Jiu Jitsu

WHAT’S INCLUDED

• Westside‑built monthly training blocks delivered in Bridge
• 3 sessions per week: 2 strength days and 1 speed/explosive day
• Baseline testing and planned variation to keep progress moving
• Reasonable Q&A support inside Bridge messages to keep you running the plan as written

WHAT’S NOT INCLUDED (READ BEFORE YOU JOIN)

• Custom programming or individualization. We do not rewrite exercises, sets/reps, loads, or the weekly split for personal preferences, injuries, or events.
• 1:1 coaching or check‑ins. No phone or Zoom consults, weekly updates, or video form breakdowns.
• Rehab, medical, or nutrition services. No injury rehab, PT advice, diet plans, or weight‑cut guidance.
• Competition peaking or game‑day planning. This monthly plan builds a base; it is not a custom peak.
• Technique coaching for Jiu Jitsu. This is strength training, not skill instruction.
• Schedule changes or extra training days. The plan is 3 days per week; we do not add or swap days.
• Equipment‑specific remakes. We’ll help with obvious substitutions, but we do not rebuild sessions around unique setups.
• Licensing for teams/facilities or account sharing. One subscription equals one athlete. Not for commercial use.

NEED MORE THAN THAT?

• Custom program: Email us at support@westside-barbell.com with subject: Custom Jiu Jitsu Program
• Facility or team programming: Email us at support@westside-barbell.com with subject: Facility Programming

SUPPORT PROMISE

We will make reasonable efforts to answer quick questions inside Bridge so you can run the program as written. We do not customize the plan. If you need custom, we’ll direct you to the appropriate option above.

FAQ — READ BEFORE YOU JOIN 

Q: Is this a custom plan?
A: No. This is a monthly program. We’ll answer quick questions inside Bridge, but we do not rewrite the plan.

Q: How many days per week is the training?
A: 3 sessions per week: 2 strength days and 1 speed/explosive day.

Q: What equipment do I need?
A: A public gym, home gym, or a basic academy weight room is enough.

Q: Can you modify the plan for my injury, schedule, or preferences?
A: We don’t customize this program. For individualized programming, email support@westside-barbell.com with subject: Custom Jiu Jitsu Program.

Q: What if I miss a session?
A: Pick up with the next scheduled training day. Don’t double up or add extra days.

Q: Will you review my lifting videos or Jiu Jitsu technique?
A: No. Video reviews and technique coaching aren’t included. These can obtained here.

Q: Can I use this to peak for a competition?
A: This monthly plan builds a strong base; it isn’t a custom peak. For a peak, email support@westside-barbell.com

Q: Can a gym or team use one subscription for multiple athletes?
A: No. One subscription = one athlete. For facility or team programming, email  support@westside-barbell.com with subject: Facility Programming.

Q: How do I cancel or manage billing?
A: Manage your subscription in your BridgeAthletic account. For platform billing issues, contact BridgeAthletic support.

Q: Is this medical advice?
A: No. This is general strength training guidance. If you have a medical condition or injury, consult a qualified professional before starting.