Full Body BJJ
Modern Athlete Strength Systems
Combat SportsTrain like the guy you don't wanna fight!
Full Body BJJ is a strength & conditioning program designed for one purpose: dominating on the mat.
It is designed for the fighter who takes their time in the gym as seriously as their time on the mat. The fighter who wants to not only out-power, but out-condition anyone they roll with.
Full Body BJJ is built to give you the edge. FBBJJ delivers 3x full body strength days along with 3x conditioning days per week. Each day is purpose-built and delivers just what you need to you have the energy left over to feel fresh heading onto the mat.
If you're serious about taking your training to the next level then get started on Full Body BJJ today!
A1
Standing Mobility
A2
Ground Mobility
A3
Activation
B
Floor Press
6 x 3
C1
Front Squat
5 x 8
C2
Terminal Knee Extension (TKE)
4 x 10
D1
2 Arm Landmine Push Press
3 x 8
D2
Low Plank with Band Row
3 x 8
D3
Pull-Up
3 x MAX
E1
Plate Pinch Grip Hold
3 x 0:30
E2
Neck Iso Extension Holds
3 x 0:30
E3
Band Pull-Apart
3 x 20
E4
Barbell Glute Bridge
3 x 10
Conditioning
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A
Dynamic Warmup
B
Alactic Conditioning
8 x 0:10
Conditioning
C
Flexibility
Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
A1
Standing Mobility
A2
Ground Mobility
A3
Activation
B
Elevated Straight Bar Deadlift
6 x 3
C1
Bench Press
5 x 8
C2
Banded FacePull
4 x 10
D1
Goblet Hold Reverse Lunges
3 x 8
D2
Pallof Rotations
3 x 8
D3
Chest Supported DB Row
3 x 12
E1
Banded KB Curl
3 x 0:30
E2
Neck Flexion Iso Hold
3 x 30
E3
DB Prone Flys
3 x 20
E4
DB Shrug
3 x 20
Conditioning
F
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A
Dynamic Warmup
B
Anaerobic Lactic
6 x 0:30
Conditioning
C
Flexibility
Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
A1
Standing Mobility
A2
Ground Mobility
A3
Activation
B
Zercher Squat from Pins
6 x 3
C1
Trap Bar Deadlift
5 x 8
C2
Banded Clamshell
D1
Half Kneeling 1 Arm Landmine Shoulder Press
3 x 8
D2
Short Lever Copenhagen Hold
3 x 15
D3
Pull-Up Iso's
3 x MAX
E
Wrist Roller
3 x 0:30
F
Underhand Band Pull Apart
3 x 20
G
Team Neck
H
Stability Ball Hamstring Curl
3 x 10
Conditioning
I
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A
Dynamic Warmup
B
Aerobic Conditioning
1 x 30:00
Conditioning
C
Flexibility
Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Modern Athlete Strength
Modern Athlete coaches combine decades of experience in Division 1 wrestling, football, and tactical strength & conditioning to bring you programming you can trust. We've delivered results to thousands of athletes. As long as you are willing to put in the work we'll provide the blueprint to success.
Level up your performance and start training like a serious athlete with real coaching today!
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