BJJ Strength & Conditioning

Your Interactive Weekly Training Plan

Select a day to view your training schedule. The week is structured to balance intense gym sessions with your BJJ training, ensuring you have adequate time for recovery and peak performance on the mats.

Weekly Muscle Focus

This chart provides a visual breakdown of the primary muscle groups targeted across your three gym sessions, helping you understand the balance of your strength work.

Key Training Principles

These notes are essential for maximizing your results and preventing injury. Click each principle to learn more about how to apply it to your training week.