Westside Barbell: Jiu Jitsu Strength Training

ROLL BETTER. GET STRONGER. STAY ON THE MATS.

Built from what we run with high-level gi and no-gi athletes training in-house at Westside Barbell.
3 days/week. Made to support mat training.
2 strength days + 1 speed day (mobility optional).
Bridge delivery + quick coach Q&A + ability to schedule a 1-on-1 video call.
$30/month.

You love training BJJ—but between work, family, and life you don’t have hours to live in the weight room. You want strength that carries over to grappling, not soreness that ruins your week.

This is our 3-day-per-week Conjugate strength plan for Jiu Jitsu:
• Built to increase strength, speed, and durability
• Designed to support your mat training—not compete with it
$30/month (month-to-month)

WHO THIS IS FOR

• Any belt level that wants usable strength for BJJ
• People training Jiu Jitsu 2–5x/week who need a simple plan that fits around the mats
• Anyone who wants to build a stronger base without getting beat up in the gym

WHERE YOU CAN TRAIN

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

WHAT YOU’LL GET OUT OF IT

• Stronger grips, hips, and posterior chain
• Better 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

• Monthly training blocks delivered in Bridge
• 3 training days/week: 2 strength days + 1 speed/explosive day
• Optional mobility sessions (plug-ins) if you want extra recovery work
• Baseline testing + planned variation to keep progress moving
• Quick Q&A support inside Bridge messages so you can run the plan as written
• Ability to schedule a 1-on-1 video call with a Westside coach

HOW SUPPORT WORKS (READ THIS)

We’ll help you stay on track and run the program correctly.
This is not custom programming. If you need fully individualized work, we’ll point you to the right option below.

NOT INCLUDED
• Custom programming (we don’t rewrite exercises, sets/reps, loads, or the weekly split)
• Rehab/medical/nutrition/weight-cut guidance
• Jiu Jitsu technique coaching
• Extra training days or schedule rewrites
• Team/facility licensing or account sharing (1 subscription = 1 athlete)

NEED INDIVIDUALIZED HELP INSTEAD?

Custom program: email bjj@westside-barbell.com (subject: Custom Jiu Jitsu Program)
Facility/team programming: email bjj@westside-barbell.com (subject: Facility Programming)

FAQ

Q: Is this a custom plan?
A: No—this is a monthly program template with coaching support to help you run it as written.

Q: How many days per week is it?
A: 3 training days/week (2 strength + 1 speed). Mobility plug-ins are optional.

Q: What equipment do I need?
A: A basic gym setup is enough.

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

Q: Can I use this to peak for a competition?
A: This builds a strong base. For a true peak, email us for custom programming.

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

Medical note: This is general strength training guidance. If you have an injury or medical condition, consult a qualified professional before starting.