BJJ Strength Synergy Program

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).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Warm-up: 10-15 minutes dynamic mobility + activation (bands or light weights)

Hack Squat

Chest Press (Machine)

Incline Chest Press (Machine)

Arnold Press

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Push

Warm-up: 10-15 minutes dynamic stretches and activation

Romanian Deadlift (Dumbbell)

Pull-Up (Weighted)

Seated Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl (Cable)

Pull

Warm-up: 10-15 minutes of mobility and activation (bands, foam rolling)

Stiff Leg Deadlift (Dumbbell)

Leg Press (45 Degrees)

Leg Extension

Calf Raise (Leg Press)

Cable Crunch

Legs

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