BJJ Workout Programs
Free training programs designed specifically for Brazilian Jiu-Jitsu. Build the strength, endurance, and mobility you need on the mats.
8 programs available
8-Week Competition Prep Program
Complete periodized program to peak for competition. Covers strength, conditioning, technique work, and taper strategy.
BJJ Kettlebell Strength Program
Build functional grappling strength with kettlebells. This program focuses on grip endurance, hip power, and rotational strength essential for BJJ.
Competition Cardio Blueprint
Build competition-level cardio with this periodized conditioning program. Designed to peak your gas tank for tournament day.
Functional Strength for Grapplers
A beginner-friendly strength program using compound lifts to build the foundational strength every grappler needs. Perfect for those new to strength training.
HIIT Training for BJJ
High-intensity interval training designed around BJJ work-to-rest ratios. Build explosive conditioning without burning out.
Hip Mobility for Guard Players
Unlock your guard game with this daily hip mobility routine. Essential stretches and movements for flexible hips and an active guard.
Competition Weight Management
Safe weight management program for competition prep. Maintain strength and energy while hitting your target weight class.
Yoga Flow for BJJ Recovery
A yoga routine designed specifically for grapplers. Improve flexibility, aid recovery, and reduce injury risk with BJJ-targeted poses.
Choose Your Level
New to strength training or returning after a break
6+ months of consistent training experience
Experienced athletes with solid fitness foundation