Strength & Conditioning for BJJ

Increase strength, endurance and power to gain the advantage over your opponents and improve your overall performance for Brazilian Jiu Jitsu - train smarter and recover faster

Are you ready to take your BJJ game to the next level?

BJJ Strength training and 1-1 Online coaching

Having learned the hard way of combining strength training and jiu-jitsu together, we have finally come up with the right answers and solutions to get the best results possible.

Improving your strength, flexibility and mobility takes time and targeted effort by taking exercises through their full range of motion. This is part of a structured strength program with some extras on the side.

We are constantly adapting and learning in the field, so no stones are left unturned when it comes to optimizing performance.

  • Price: £29 / Month

    This online program aims to increase your strength and conditioning to enhance your athletic performance for BJJ.

    This program should be run alongside adequate nutrition (calories and protein on point) and quality sleep (7-9 hours).

    Required Experience: 2/5

  • Price: £29 (one-off payment)

    This BJJ strength workout template is designed for the BJJ athlete/hobbyist who wants to know what a sound strength and conditioning program should look like.

    It offers a variety of mobility and plyometric options and is the ideal template ALL BJJ athletes should follow to maximise their performance on the mats.

    Required Experience: 2/5

  • Price: £149 / Month

    This bespoke jiu-jitsu strength and conditioning training program is for BJJ athletes and enthusiasts who want to take their performance to the next level with 1-1 online personal training sessions.

    Required experience: 3/5

Benefits of strength training for BJJ

Strength and conditioning training is a valuable component of a well-rounded training program for Jiu-Jitsu, offering both professional BJJ athletes and hobbyists a wide range of benefits. Here are some of the advantages of incorporating strength and conditioning training into your Jiu-Jitsu routine:

  • A well-designed strength training program can help prevent injuries by strengthening muscles, ligaments, and tendons, which can provide better joint stability and support.

  • Strength training can improve your body awareness and control, allowing you to better maintain dominant positions, resist sweeps, and stay balanced during rolls.

  • A strong grip is essential for controlling and submitting opponents in Jiu-Jitsu. Strength training can enhance your grip strength, making it easier to secure grips on your opponent's gi or body.

  • Building overall strength can improve your endurance during Jiu-Jitsu matches and training sessions, allowing you to maintain a higher level of intensity for longer periods.

  • A strong core is essential for Jiu-Jitsu, as it helps with balance, stability, and the execution of techniques. Strength training can target the muscles of the core effectively.

  • Strength training can aid in the rehabilitation of injuries by targeting specific muscle groups to promote healing and prevent future issues.

  • Strength training allows you to adapt to different weight classes and opponents with varying levels of strength. It can help you bridge the gap if you're facing a stronger opponent.

  • By maintaining strength, you can continue to enjoy the sport without as much risk of injuries or physical limitations.

To maximise the benefits of strength and conditioning training for Jiu-Jitsu, it's essential to follow a program created by a qualified strength and conditioning coach who understands the specific needs of BJJ practitioners and can help you develop a tailored strength and conditioning program to complement your martial arts training.

See what our BJJ athletes and clients have to say

  • Roger Gracie - 10x World Champion

    “Charles is one of the best personal trainers I’ve had the pleasure of working with”

  • Eoghan O'Flanagan - ADCC Europe Trials Winner

    “Charles has a wealth of knowledge in helping you put on muscle mass, build strength and create sustainable results. He understands the game of jiu-jitsu and managing fatigue. He has helped me perform and compete at the highest level.”

  • Oscar Gugala - Black belt

    “Charles is an incredible specialist, he’s going to turn your body into a different machine. Complete understanding of the demands of our sport. Highly recommended.”

  • bjj strength program

    Taylor Pearman - ADCC EUROPE TRIALS WINNER

    Great coach. Extremely knowledgeable and will push you to a new level. He recently helped me achieve a gold medal in the ADCC trials. I couldn’t recommend a coach more!

  • Faris Benlamkadem - Brown Belt

    “His platform can help you regardless if you’re a hobbyist with not much gym experience or a professional athlete. Charles offers easy-to-follow strength training programs for BJJ that assist in taking the stress off when you go to the gym instead of trying to figure out which exercises to perform. I would highly recommend it.”

Elevate your performance. dominate your opponents. unlock your full potential in Grappling & BJJ.

The purpose of my strength and conditioning programs for BJJ is to teach you how to hit a variety of movement patterns whilst managing the fatigue you are accumulating on the mats.

Whether you’re a BJJ athlete or a hobbyist, the goal of strength exercises is to increase your power and conditioning to enhance your athletic performance during the day-to-day training, as well as on the competition day.

Flexibility also plays an important role in Jiu-Jitsu. The more flexibility (with strength) you have, the more options you will have available regarding skill acquisition.

Our Jiu Jitsu and grappling strength programs are designed to cater to all BJJ athletes, hobbyists, and fanatics and should be run side by side with adequate nutrition (calories and protein on point) and quality sleep (7-9 hours).

Depending on your goals and budget, you can choose from 3 types of BJJ strength programmes, which include:

  • Strength sessions with video demonstrations for technique guidance

  • Optional conditioning sessions - a chance to improve your overall conditioning and ability to recover between rounds - this should only be done if you feel you can manage your fatigue from jiu-jitsu (hence optional)

  • Ability to add comments, attach videos and give feedback

Requirements

Access to barbells, dumbbells, kettlebells, pull-up bars, bands

Access to conditioning equipment: ski ergs, rower, air dyne, bike (only one of the following is required).