BJJ Strength

Program
Let’s Get Rolling!
Thank you for joining the Garage Strength Team! Get ready to dive into this program and chase
after your goals!

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Autoregulation
Autoregulation is learning how hard
your body is able to push itself. It
requires you to feel how much to
increase weights in a proper progres-
sion to ensure you are thoroughly
warmed up and able to go as heavy
as you are able without failing on any
sets (unless specified).

Percentage Based Training Watch Here

Percentage based training is an
alternative to autoregulation where the specific weights to be lifted on each set is based on
a percentage of your 1 rep max (1RM) of that lift. All percentages should be based on your
1RM prior to the beginning of the program. If you do not know your 1RM, use autoregulation
instead.

We do not often use percentage based training as we want you to learn autoregulation to
discover how your body reacts and adapts to training on your own.

Video Links Click the exercise name to be redirected to a video of the exercise

Bench Press
1a Massive press!

For a more detailed explanation of the program template,

scroll to the bottom of the program!
BJJ Strength
Program
Program Layout
Ramp means that you should increase
weight each set, pushing yourself to
Exercise Groups/ Supersets go heavier until the last set is the most
Complete all sets from 1a, then move weight that you can do.
to 2a.

For group 3, complete a set of 3a,

then 3b, and alternate between the Static means that every set 3 x 2, 2 x 1
exercises until all sets are completed. should be the same weight.
Typically you should pick a mid Perform 3
Finally move onto 4a and complete all range weight, such as the amount sets of 2, then
sets. you would lift on the 2nd or 3rd set perform 2 sets
of a ramping week. of 1.

Lifting Ramp Ramp Static Ramp

3 x 2, 2 x 1 3 x 2, 2 x 1 4x2 3 x 2, 2 x 1
All 1a No Feet Snatch
Keep Toes Grounded
Sets

All 5 x 2/1 5 x 2/1 4 x 2/1 5 x 2/1

2a Power Clean/Clean
Sets

7,5,3,7,5,3 7,5,3,7,5,3 7,5,3 7,5,3,7,5,3

3a Back Squat
All
Sets 6x4 6x4 3x4 6x4
3b Box Jumps

All 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6

Sets 4a Cossack Squats
Rest: 1:00

Weight Log Varying Rep Schemes

Enter the amount Video Links
When every set in an exercise has different
of weight you Click the exercise
reps, we separate the sets with a comma.
lifted here, either title for an
In this example, the first set is 7 reps, the
for each set or the example video of
second 5 reps, the third 3 reps, and so on.
heaviest set. the exercise.

Rest Time The rest Unilateral/ Alternating Complexes In a complex

time provided should be
taken in between each
set. For supersets,
perform one exercise
after the other, and take
the rest period after
each round.
Exercises Some exercises require a of exercises, the number
number of reps on each side, either x of reps for each exercise is
reps on one leg/arm then x reps on the separated by the slash.
other, or alternating between both sides. One exercise should flow
In this example, you will perform 6 right into the next. In this
squats on each leg, alternating from case 2 power cleans right
one leg to the other. into 1 full clean.
 Day 1 Lower Body Day

Block 1
Warm Up
T-Spine Scott’s Heel Elevated External
Couch Stretch
Press Squats Rotation
2 x 10 1 x 30s/30s 2 x 10 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

2 Box Power Clean 3 x 5, 2 x 3 3 x 5, 2 x 3 3x4 4x3
Bar should be at knee or 2-3
1a inches above. Set up hips
back, quads and hammies
tight/flexed

Rotating Jumps 5 x 5/5 5 x 5/5 3 x 5/5 4 x 5/5

1b Jump as high as you can
then turn

Rear Leg 8/8, 6/6, 4/4, 8/8, 6/6, 4/4, 7/7, 5/5, 3/3, 7/7, 5/5, 3/3,
Supported Single 8/8 8/8 7/7 7/7
2a Leg RDL
Hips back, armpits squeeze
together while bracing core

Hamstring Pulls 4 x 3-5 4 x 3-5 4 x 4-6 4 x 4-6

Slow as you can on the way
2b down, band behind back to
come back up

DB Single Leg 3 x 8/8 3 x 8/8 3 x 10/10 3 x 10/10

3a Squat
Fast tempo as knee taps the
floor
KB Plank Pull 3 x 8/8 3 x 10/10 3 x 12/12 3 x 14/14
3b Through
Abs tight, body square to the
ground

Landmine Twists 3 x 8/8 3 x 10/10 3 x 12/12 3 x 14/14

3c Tight brace through your
core as you twist

BJJ Strength
Program
 Day 2 Upper Body Day

Block 1
Warm Up
Under Hand Band Pull
Push Ups External Rotations
Aparts
2 x 20 2 x 10 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

4x6 4x6 4 x 7-8 4 x 8-10
Dips
1a Pause 3s in the bottom

False Grip Pull Ups 4x6 4x6 4 x 7-8 4 x 8-10

1b False Grip / monkey grip
work

Wide Grip Incline 10/10/8/8 10/10/8/8 8/8/6/6 8/8/6/6

Bench Press
2a Elbows out as you pull the
bar down to just below your
collar bone

Underhand Recline 4 x 10 4 x 12 4 x 14 4 x 16
2b Row
Pull chest to bar

Ghostface 3 x 20 3 x 20 3 x 20-25 3 x 25-30

3a Kickbacks
Fast pumps as you extend
and lock you elbows

DB Dinner Curl 3 x 10 3 x 10 3 x 12 3 x 15
3b More false grip from different
angles

Banded Standing 3 x 20 3 x 20 3 x 20-25 3 x 25-30

3c Flys Fast stretch then
squeeze in as fast as
possible

BJJ Strength
Program
 Day 3 Full Body Day + Grip Work

Block 1
Warm Up
External
Jump Lunges 90/90 Hip Rolls Side Band Walks
Rotations
2 x 8/8 2 x 4/4 1 x 1:00 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

Trap Bar Jump Slow 4x5 4x5 4x5 4x5
1a Eccentric
4-5 seconds down, then
explode

Knee Jump to CMJ

4x5 4x5 4x5 4x5
Vertical Jump
1b Big swing if the arms while
pushing your hips to get the
knee jump started

Bradford Press 4x4 4x4 4x5 4x5

Bar goes from front to back
2a as soon as it passes your
head

False Grip Bent 4 x 10 4 x 10 4 x 10 4 x 12

2b Over Row
More false work

3x2 3x2 3x2 3x2

Farmer’s Walk
3a 20 yards is one rep

Walrus 3x2 3x2 3x2 3x2

3b Hips up entire time, 20 yards
is one rep

DB Kissing Curls 3 x 12 3 x 12 3 x 12 3 x 12
4a Squeeze the DBs together
as you curl
3x3 3x3 3x3 3x3
Forearm Roller
4b Up and down is 1 rep

BJJ Strength
Program
 Day 1 Lower Body Day

Block 2
Warm Up
T-Spine Scotts Heel Elevated External
Couch Stretch
Press Squats Rotation
2 x 10 1 x 30s/30s 2 x 10 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

2 Box Clean 5x3 5x3 5x2 5x2
Bar should be at knee or 2-3
1a inches above. set up hips
back, quads and hammies
tight/flexed

Side Box Jump 90 5 x 3/3 5 x 3/3 3 x 2/2 higher 3 x 2/2 higher

Degree Rotation
1b Land as tall as you can
on the box before quickly
hoping off then turn

Clean Deadlift 5x5 5/5/4/4/3 5/5/4/3/3 5/4/3/3/3

Hips a little lower than
2a normal deadlift. Drive with
your legs more than your
hips

Hamstring Pulls 5x5 5x5 5x5 5x5

Slow as you can on the way
2b down, band behind back to
come back up

Single Leg Front 4 x 6/6 4 x 6/6 4 x 5/5 4 x 5/5

3a Squat
Elbows up and out to keep
chest up
Body Saw 4 x 10 4 x 10 4 x 12 4 x 12
3b Hips stay up the whole
movement

Rotational Med Ball 4 x 10/10 4 x 10/10 4 x 12/12 4 x 12/12

3c Slams
Through the floor

BJJ Strength
Program
 Day 2 Upper Body Day

Block 2
Warm Up
Under Hand Band Pull
Push Ups External Rotations
Aparts
2 x 20 2 x 10 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

Fat Grip/ Fat Bar 5/4/3, 5/4/3 5/4/3, 5/4/3 4/3/2, 4/3/2 4/3/2, 4/3/2
1a Bench Press
Thick Grips for a stronger
hold

False Grip Pull Ups 4x5 4x5 4x7 4x7

False Grip / monkey grip
1b work. Lower reps to build a
heavy pull

Incline Crushgrip 8/6/4/8+ 8/6/4/8+ 7/5/3/7+ 7/5/3/7+

DB Bench Press
2a Squeeze hard through the
DBs. Go for max reps on
final set

Pinch Grip One Arm 4 x 12 4 x 12 4 x 10 4 x 10

2b Row Crushing grip to
grab cloth easily

Reverse Grip Cable 3 x 10 3 x 210 3x8 3x8

3a Tricep Pushdown
Trize

Plate Curls 3 x 10 3 x 10 3x8 3x8

Try to pinch 25s, 35s or 45s
3b together ( or KG plates for
more weight variation)

Flat Flies + ISO 3 x 10 3 x 10 3x8 3x8

3c Squeeze
Squeeze dumbbells together
3s each rep

BJJ Strength
Program
 Day 3 Full Body Day + Grip Work

Block 2
Warm Up
External
Jump Lunges 90/90 Hip Rolls Side Band Walks
Rotations
2 x 8/8 2 x 4/4 1 x 1:00 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

Trap Bar Jump 5/5/3/3 5/5/3/3 5/5/3/3 5/5/3/3
1a Heavier this block without
the eccentric

Broad Jump to
4x3 4x3 4x3 4x3
Vertical Jump
1b Hips Way back to start the
broad jump, vertical jump as
soon as you land

Strict Press 8/6/4/8+ 8/6/4/8+ 7/5/3/7+ 7/5/3/7+

2a Keep forearms
perpendicular to the floor

False Grip Bent 4x8 4x8 4x6 4x6

2b Over Row
More false work - heavier

Trap Bar Farmer 3x2 3x2 3x2 3x2

3a Walk
20 yards is one rep

Pinch Curls 3 x Fail 3 x Fail 3 x Fail 3 x Fail

3b Hips up entire time, 20 yards
is one rep

Towel Grip Homers 3x2 3x2 3x2 3x2

3c Distance to walk is 20 yards
and back (equals 2 reps)

BJJ Strength
Program
 Day 1 Lower Body Day

Block 3
Warm Up
T-Spine Scotts Heel Elevated External
Couch Stretch
Press Squats Rotation
2 x 10 1 x 30s/30s 2 x 10 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

4/4/3/3 4/4/3/2 4x3 4x2
Rapid Power Clean
1a Zero time between reps

Side Jump/Forward 4 x 2 (a set is 4x2 4x3 4x3

Hurdle/Side Jump/ two jumps)
1b Forward Hurdle
Jump high and quick
through the hurdles

Trap Bar Deadlift

Hips a little lower than
5x3 6x2 3x3 7-8 x 1
2a normal deadlift. Drive with
your legs more than your
hips

Step In Box Jumps 5x3 6x3 3x3 7-8 x 3

2b Try for higher boxes each
set

Single Leg Squat 4 x 5/5 4 x 5/5 4 x 4/4 4 x 4/4

3a Fast tempo as knee taps the
floor

Stir The Pot 4 x 8/8 4 x 8/8 4 x 10/10 4 x 12/12

Keep body square while
3b pushing feet into the ground
and elbows/forearms into
the ball
Side Sledge 4 x 10/10 4 x 10/10 4 x 12/12 4 x 12/12
Hammer Tight core,
3c breath into your nose and
brace and exhale each
swing
BJJ Strength
Program
 Day 2 Upper Body Day

Block 3
Warm Up
Under Hand Band Pull
Push Ups External Rotations
Aparts
2 x 20 2 x 10 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

Fat Grip/ Fat Bar 5x3 6x2 3x3 7-8 x 1
1a Bench Press
Thick Grips for a stronger
hold

False Grip Pull Ups 5x6 6x6 3x4 7-8 x 4

1b Weighted - Lower reps to
build a heavy pull

Push Pull Incline 4x7 4x7 4x9 4x9

DB Bench
2a Squeeze hard through the
DBs. Go for max reps on
final set

Pinch Grip One Arm 4 x 12 4 x 12 4 x 12 4 x 12

2b Row Crushing grip to
grab cloth easily

Short Stroke Dips + 3 x (7+7) 3 x (7+7) 3 x (7+7) 3 x (7+7)

Push Up
3a Get as man sets of dips
+ push ups as possible
degrees

KB Curls 3 x 15 3 x 15 3 x 15 3 x 15
3b Spread hands on the bell of
the KB

Banded Scoop Curl 3 x fail 3 x fail 3 x fail 3 x fail

3c Grab the toughest band you
can handle

BJJ Strength
Program
 Day 3 Full Body Day + Grip Work

Block 3
Warm Up
External
Jump Lunges 90/90 Hip Rolls Side Band Walks
Rotations
2 x 8/8 2 x 4/4 1 x 1:00 2 x 8/8

Lifting Week 1 Week 2 Week 3 Week 4

DB Squat Jumps 3x8 3x8 3x6 3x5
1a Light dumbbells 5-10% of
bodyweight each hand

Tuck Jumps For

3x4 3x4 3x4 3x4
Distance
1b Cover as much ground as
you can while still getting as
high as you can

Push Press 5x3 6x2 3x3 7-8 x 1

2a Keep forearms
perpendicular to the floor

False Grip Bent 4x6 6x6 3x6 7-8 x 6

2b Over Row
More false work - heavier

Fat Grip Farmers 3x1 3x1 3x1 3x1

3a Hold
Max time
Clamp Curls 3 x 15 3 x 15 3 x 15 3 x 15
3b Crush the dumbbells
together

Zercher Carry 3x2 3x2 3x2 3x2

Arms up and away from
3c you. Keep your ribs down
and core braced. 1 rep is 20
yards, 2 reps per set

BJJ Strength
Program
Terms and Abbreviations
“Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift,
pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be
indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or
“Hang Clean” if the bar is to start at the knees.

Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.

Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.

Unbroken: Do not pause at the top or the bottom of the rep, make continuous.

OTM: On The Minute. Set a timer and start each set at the start of every minute.

NB: No brush. The bar may not make contact at the hips for cleans and snatches.

NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.

BN: Behind the Neck. The bar is set behind the neck rather than a front rack.

NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.

ECC: Eccentric. Lower the weight slowly.

HAF/HAM: Heavy as F**k, as heavy as possible

SL: Single Leg.

DB: Dumbbell.

KB: Kettlebell.

Alt: Alternating.

BJJ Strength
Program
Learn Proper Lifting Technique
In only 2 minutes each video!
Snatch Full Clean

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Split Jerk Back Squat

Watch Here Watch Here

Bench Press

Watch Here
BJJ Strength
Program