Brazillian Jiu Jitsu - 12 Week Strength and Conditioning Program

1
The Armory
- About Your Strength Program
- About Your Conditioning Program
- About Your LSS Program
- Putting It All Together
- References
2
Week 1
- Day 1 - Strength
- Day 2 - Conditioning 1.1
- Day 3 - Strength
- Day 4 - Conditioning 1.2
- Day 5 - Strength
- Day 6 - LSS
- Day 7 - Rest / Recovery
3
Week 2
- Day 1 - Strength
- Day 2 - Conditioning 1.3
- Day 3 - Strength
- Day 4 - Conditioning 1.4
- Day 5 - Strength
- Day 6 - LSS
- Day 7 - Rest / Recovery
4
Week 3
- Day 1 - Strength
- Day 2 - Conditioning 1.1 (reduced)
- Day 3 - Strength
- Day 4 - Conditioning 1.3 (reduced)
- Day 5 - Strength
- Day 6 - LSS (reduced)
- Day 7 - Rest / Recovery
5
Week 4
- Day 1 - Strength
- Day 2 - Conditioning 1.1
- Day 3 - Strength
- Day 4 - Conditioning 1.2
- Day 5 - Strength
- Day 6 - LSS
- Day 7 - Rest / Recovery
6
Week 5
- Day 1 - Strength
- Day 2 - Conditioning 1.3
- Day 3 - Strength
- Day 4 - Conditioning 1.4
- Day 5 - Strength
- Day 6 - LSS
- Day 7 - Rest / Recovery
7
Week 6
- Day 1 - Strength
- Day 2 - Conditioning 1.2 (reduced)
- Day 3 - Strength
- Day 4 - Conditioning 1.4 (reduced)
- Day 5 - Strength
- Day 6 - LSS (reduced)
- Day 7 - Rest / Recovery
8
Week 7 (Forced Progression)
- Day 1 - Strength
- Day 2 - Conditioning 1.5
- Day 3 - Strength
- Day 4 - Conditioning 1.6
- Day 5 - Strength
- Day 6 - LSS
- Day 7 - Rest / Recovery
9
Week 8 (Forced Progression)
- Day 1 - Strength
- Day 2 - Conditioning 1.2
- Day 3 - Strength
- Day 4 - Conditioning 1.4
- Day 5 - Strength
- Day 6 - LSS
- Day 7 - Rest / Recovery
10
Week 9 (Forced Progression)
- Day 1 - Strength
- Day 2 - Conditioning 1.1 (reduced)
- Day 3 - Strength
- Day 4 - Conditioning 1.3 (reduced)
- Day 5 - Strength
- Day 6 - LSS (reduced)
- Day 7 - Rest / Recovery
11
Week 10 (Forced Progression)
- Day 1 - Strength
- Day 2 - Conditioning 1.5 (reduced)
- Day 3 - Strength
- Day 4 - Conditioning 1.6 (reduced)
- Day 5 - Strength
- Day 6 - LSS (reduced)
- Day 7 - Rest / Recovery
12
Week 11 (Deload)
- Day 1 - Strength
- Day 2 - Conditioning 1.5
- Day 3 - Strength
- Day 4 - Conditioning 1.6
- Day 5 - Strength
- Day 6 - LSS
- Day 7 - Rest / Recovery
13
Week 12 (Deload)
- Day 1 - Strength
- Day 2 - Rest / Recovery
- Day 3 - Strength
- Day 4 - Rest / Recovery
- Day 5 - Strength
- Day 6 - Rest / Recovery
- Day 7 - Rest / Recovery
14
Fight Week / Retest
- What's Next?