Westside Barbell

BUILD YOUR BASE. START WITH WESTSIDE.Beginner jiu-jitsu strength training: 9 weeks, 3 total-body workouts a week, $9 total.A straightforward introduction to structured strength training and Westside Barbell. Build a consistent gym routine alongside your Brazilian jiu-jitsu practice, with clear exercises, manageable effort and a plan for what comes next.$9 introductory one-time purchase — $1 a week for nine weeks. No recurring billing.WHO THIS IS FORBeginner and hobbyist BJJ athletes who are new to structured lifting or want a simple starting point. This is a general, self-guided strength program for healthy adults, built around accessible gym movements.WHAT IS INCLUDEDAll 27 workouts: nine weeks of three total-body sessions.An easy warm-up plus dynamic mobility and stretching at the start of every session.Squats, hinges, presses, rows, lunges, core work and modest loaded carries.Exercise demonstration videos and coaching cues in BridgeAthletic.Clear sets, reps and rest periods, with beginner guidance for choosing your load.Gradual progression and a lighter final week to consolidate technique.Submaximal training throughout: no max-effort lifting, failure sets or maximum testing.HOW IT FITS AROUND THE MATSPlan for approximately 45–60 minutes per gym session. The schedule assumes around two or three BJJ sessions a week, with at least one rest day between gym sessions where possible. The program explains how to ease back after hard rolling or poor recovery. If you miss a session, continue with the next workout rather than doubling up.WHAT EQUIPMENT DO I NEED?A standard gym with dumbbells, a bench, a lat-pulldown station, an exercise bike, a kettlebell and floor space. You do not need specialized Westside machines. Review the equipment before purchasing.HOW SUPPORT WORKSThis is a self-guided program. Coaching calls are not included. General program questions are welcome; replies are provided as availability allows. The purchase does not include unlimited messaging, guaranteed response times, individualized programming or form review.Jiu-jitsu technique coaching, rehabilitation, nutrition and weight-cut guidance are not included.COMMON QUESTIONSDo I need to know my one-rep maximum?No. Loads are chosen using reps in reserve: finish each set while you could still perform a few controlled repetitions. The program explains how to start light and progress.Is this the monthly Westside jiu-jitsu membership?No. This is a separate nine-week introductory program purchased once for $9.Is this a competition peak or a custom plan?No. It is a starting point for building consistent strength-training habits alongside BJJ.

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 gymWHERE YOU CAN TRAIN• Public gym, home gym, or a basic academy weight roomWHAT 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 JitsuWHAT’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 coachHOW 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)FAQQ: 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.

The sport of football places tremendous physical demands on an athlete. An athlete must possess adequate work capacity, speed, explosive power, and absolute strength to become a successful football player. In order to perform at their best, athletes must follow a comprehensive strength and conditioning program to meet the demands of the sport.Strength training is one of the most important aspects of athletic development. Enhancing absolute strength, power, speed, and work capacity will allow athletes to reach their full potential. No matter how naturally talented a player may be, the weight room will take physical strength and capabilities to the next level.Aside from helping athletes reach their full potential, strength training also helps athletes improve their physical durability, leading to decreased injury rates. With the high-speed impacts that occur during the average football game, athletes must have the strength and physicality necessary to perform at a high level and recover from game to game.At Westside, we have trained and consulted with many different football coaches and players over the years. Using the Conjugate Method, we have assisted athletes in becoming stronger, more explosive football players who can perform at a high-level week after week.With properly structured Conjugate Method training, athletes will improve their sports performance as efficiently and effectively as possible.Please contact me at burley@westside-barbell.com with any training questions.I look forward to helping you attain your training goals.– Burley Hawk