BJJ Strength Synergy Program

Program Description

1. Enhance Strength & Power: Build a solid foundation of strength to improve performance in Jiu-Jitsu by increasing overall force production and physical dominance. 2. Promote Hypertrophy: Develop muscle size with a focus on quads and key supporting muscle groups for enhanced athleticism and injury prevention. 3. Support Combat Sports Training: Complement BJJ training with balanced programming that avoids overtraining, prioritizes recovery, and builds resilience. 4. Improve Functional Movement: Strengthen core and stabilizing muscles to support grappling, improve posture, and reduce the risk of injury. 5. Optimize Time: Deliver an efficient, 3-day program that fits within a 60-75 minute window, making it manageable alongside a demanding BJJ schedule. Program Structure • Week 1 (Neural Phase): Focus on strength, heavy loads (RPE 7-8). Rest: 2-3 minutes. • Weeks 2-5 (Hypertrophic Phase 1): Moderate loads with controlled tempo. Rest: 90-120 seconds. • Weeks 6-9 (Hypertrophic Phase 2): Increased volume, shorter rest (60-90 seconds), and slight tempo adjustments for added time under tension. • Weeks 10-12 (Neural Strength Reintroduction): Return to heavier loads with lower volume. Rest: 2-3 minutes. Progression Guidelines • Neural Phase (Week 1): Focus on explosive intent and proper technique. • Hypertrophic Phase 1 (Weeks 2-5): Increase weight each week while maintaining tempo and form. • Hypertrophic Phase 2 (Weeks 6-9): Add sets or reps if possible, focusing on slower tempo for hypertrophy. • Neural Strength (Weeks 10-12): Return to heavier loads with slightly lower reps (e.g., 4x5 on compounds).

Program Overview