Grappling and Strength

Building strength and conditioning in areas specific to grappling/ JIu Jitsu and overall hypertrophy. Note- this is assuming you're also doing a grappling sport as well as cardio inbetween or during these workouts

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hang Clean

Chin-Up (Bodyweight)

Split Squat (Dumbbell)

Plank

Squat (Bodyweight)

Sit Up

Push Up

Deadlift (Barbell)

Dumbbell Bench Pullover

Dip (Bodyweight)

Box Jump

Farmer's Walk (Weighted)

Lateral Raise (Dumbbell)

Pendlay Row

Kettlebell Press

Back Extension (Weighted)

Pull-Up (Neutral Grip, Bodyweight)

Lu Raise

Clean Pull

Pull-Up (Weighted)

Hollow Hold

Sled Push

Decline Crunch

Dip (Weighted)

Rear Delt Fly (Machine)

Burpee

Decline Sit Up (Bodyweight)

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