BJJ Strength & Conditioning Program

BJJ Conditioning with the Pros

BJJ Strength Training is a Must!

Ever wonder how the best athletes in the world prepare for a tournament? While high-quality training on the mat is paramount, a well-structured Strength and Conditioning program can provide you the edge you need to push you ahead of the competition.

Electrum Performance and Andre Galvao provide you with everything you’ll need to improve your strength, minimize your risk of injury, and keep you on the podium. With the combined experience of this exceptional team, you can rest assured that your training regimen will be tailored to the unique demands of Brazilian Jiu-Jitsu.

Follow this 8-week program guide to help you achieve peak performance at the biggest tournaments in the world, featuring supplemental material to learn the “hows” and “whys” behind our methods.

Click here to purchase this program guide and prepare for your next tournament like a pro!

The Programs

Gi Program

Well structured strength and conditioning programs should to mimic the physiological demands of the sport. This includes reliance on grip dominant exercises and an emphasis on isometric strength. A physiological trait that is truly universal to all types of grappling (and therefore makes up a core focus of our programming) is the ability to maintain an earned position through isometric strength. Commonly referred to as “mat strength,” this ability to maintain tension can mean the difference between finishing a pass you worked hard for, and letting your opponent retain their guard.

Due to the intermittent nature of the sport, adequate metabolic conditioning is also a must. High-intensity intervals with a work-to-rest ratio of 1:3 can mimic the pace of a typical gi match and have been included into our programming to accustom your body to that type of stress, preparing you to give maximum output when it really counts.

Features:
– Gi-specific sport needs analysis
– Detailed explanations of basic strength and conditioning principles
– Sport-specific warm up
– Full exercise descriptions with picture examples
– Printable PDF training guide

No Gi Program

Well structured strength and conditioning programs should work to mimic the physiological demands of the sport. This includes the integration of more explosive movements and isometric contractions, which are typically seen in no-gi grappling matches. Explosive movements – such as take downs and outside passing – tend to be more common in no-gi, but a physiological trait that is universal to all types of grappling (and therefore makes up a core focus of our programming) is the ability to maintain an earned position through isometric strength. Commonly referred to as “mat strength,” this ability to maintain tension can mean the difference between finishing a pass you worked hard for, and letting your opponent retain their guard.

Due to the intermittent nature of the sport, adequate metabolic conditioning is also a must. While there tend to be more high vs. medium intensity bouts of work in no-gi as opposed to gi, work-to-rest intervals of 1:3 mimic no-gi competition and have been included into our programming to accustom your body to that type of stress, preparing you to give maximum output when it really counts.

Features:
– No-Gi-specific sport needs analysis
– Detailed explanations of basic strength and conditioning principles
– Sport-specific warm up
– Full exercise descriptions with picture examples
– Printable PDF training guide

Meet Your Instructors

Professor Andre Galvao

Professor Andre Galvao

Professor Andre Galvao, third degree black belt, is a Brazilian Jiu-Jitsu legend, and is considered by many to be the greatest grappler of all time.

The Founder and Head Coach of Atos Jiu-Jitsu, Galvao is a 5 time IBJJF World Champion, 5 time ADCC World Champion, and 3 time World Pro Cup Champion.

Alex Bryce, MSE, CSCS*D

Alex Bryce, MSE, CSCS*D

Co-Founder and Head Strength Coach at Electrum Performance, Bryce is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

He has experience working with all ages and training levels, and an extensive background in exercise
technique, program design and periodization for both individuals and teams.

Alex Sterner, BS, CSCS, USAW

Alex Sterner, BS, CSCS, USAW

Co-Founder and Head Strength Coach at Electrum Performance, Sterner is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

He is also a Strength Coach for the Atos Brazilian Jiu-Jitsu competition team, who have won the 2017 and 2018 IBJJF Team World Titles.

Program Pricing

  • Gi
    $99
    • Gi-specific sport needs analysis
    • Detailed explanations of basic strength and conditioning principles
    • Sport-specific warm up
    • Full exercise descriptions with picture examples
    • Printable PDF training guide
    • Available in 3 Languages (English, Spanish, Portuguese)
  • No Gi
    $99
    • No-Gi-specific sport needs analysis
    • Detailed explanations of basic strength and conditioning principles
    • Sport-specific warm up
    • Full exercise descriptions with picture examples
    • Printable PDF training guide
    • Available in 3 Languages (English, Spanish, Portuguese)

Questions? Check out the FAQs

I'm a beginner, is this program too advanced for me?

Nope, this program is great for all levels of BJJ and strength training experience!

I bought both programs and they aren't that different. What gives?

While there are slightly different training needs for gi vs. no gi, at the end of the day BJJ is BJJ! The vast majority of training should be the same regardless of rule set, with some adjustments made for different work-to-rest intervals and a greater emphasis on explosive movements for no gi. Strength training doesn’t need to be complicated or include variety for the sake of variety, it should be specific and progressive

How do I schedule strength training vs. BJJ training so that I don't get too tired?

Much of this will depend on the individual and how much BJJ training you are doing, but in general we recommend lifting weights on easier training days or off days.

There aren't really any weights listed in the program. How am I supposed to know how much to use?

It is impossible to know what weights are correct for different people or different exercises. The supplemental reading includes a guide for how to select appropriate warm up and working set weights, as well as how to safely progress.

Is there any information I need to know before purchasing?

The program contains tons of supplemental reading info that should provide everything you need!

What if I'm not sure how to perform the exercises?

There are detailed exercise descriptions and pictures included with the program, but feel free to check out @electrum_performance or our YouTube channel for example exercise videos

Where can I learn more about strength and conditioning for BJJ?

Follow @electrum_performance for great BJJ strength training content!

Who can I contact for more questions?

For more questions please reach out to electrumperformance@gmail.com

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