Training Programs
Free BJJ training programs focused on strength and conditioning. Build power, prevent injuries, and improve your performance on the mats with structured strength training designed specifically for grapplers.
Each program is designed to work alongside your regular BJJ training, with flexible 1-3 day per week options that fit your schedule. No fancy equipment required—just proven compound movements that develop functional strength for jiu-jitsu.
4 PROGRAMS AVAILABLE
BJJ strength: 1-3 day plan
Basic strength program for BJJ
BJJ kettlebell workout
30-min BJJ kettlebell workout
Why Strength Training for BJJ?
Strength training for BJJ isn't about becoming a bodybuilder, it's about building resilient, functional strength that translates directly to the mats. These free BJJ training programs focus on injury prevention, improving explosive power, and developing the muscular endurance needed for extended rounds.
Most grapplers train 3-5 times per week, leaving limited time and energy for lifting. That's why these programs are designed with realistic 1-3 day options that won't interfere with your mat time while still delivering measurable strength gains.
The programs emphasize compound movements like deadlifts, pull-ups, and pressing variations that build full-body strength patterns crucial for jiu-jitsu. Progressive overload principles ensure consistent gains, while the flexible structure adapts to your schedule and recovery needs.
Whether you're new to strength training or returning after time off, these BJJ training programs provide clear guidance on exercise selection, progression, and how to balance lifting with rolling. All programs are completely free and include detailed exercise notes and progression strategies.