Brazillian Jiu Jitsu - 12 Week Strength and Conditioning Program
Increase your explosiveness from the ground and build a grip like a vice with this 12 week strength and conditioning program. Built for the needs of every grappler!
Course curriculum
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1
The Armory
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About Your Strength Program
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About Your Conditioning Program
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About Your LSS Program
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Putting It All Together
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References
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2
Week 1
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Day 1 - Strength
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Day 2 - Conditioning 1.1
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Day 3 - Strength
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Day 4 - Conditioning 1.2
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Day 5 - Strength
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Day 6 - LSS
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Day 7 - Rest / Recovery
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3
Week 2
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Day 1 - Strength
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Day 2 - Conditioning 1.3
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Day 3 - Strength
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Day 4 - Conditioning 1.4
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Day 5 - Strength
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Day 6 - LSS
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Day 7 - Rest / Recovery
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4
Week 3
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Day 1 - Strength
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Day 2 - Conditioning 1.1 (reduced)
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Day 3 - Strength
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Day 4 - Conditioning 1.3 (reduced)
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Day 5 - Strength
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Day 6 - LSS (reduced)
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Day 7 - Rest / Recovery
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5
Week 4
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Day 1 - Strength
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Day 2 - Conditioning 1.1
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Day 3 - Strength
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Day 4 - Conditioning 1.2
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Day 5 - Strength
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Day 6 - LSS
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Day 7 - Rest / Recovery
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6
Week 5
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Day 1 - Strength
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Day 2 - Conditioning 1.3
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Day 3 - Strength
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Day 4 - Conditioning 1.4
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Day 5 - Strength
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Day 6 - LSS
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Day 7 - Rest / Recovery
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7
Week 6
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Day 1 - Strength
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Day 2 - Conditioning 1.2 (reduced)
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Day 3 - Strength
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Day 4 - Conditioning 1.4 (reduced)
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Day 5 - Strength
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Day 6 - LSS (reduced)
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Day 7 - Rest / Recovery
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8
Week 7 (Forced Progression)
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Day 1 - Strength
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Day 2 - Conditioning 1.5
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Day 3 - Strength
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Day 4 - Conditioning 1.6
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Day 5 - Strength
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Day 6 - LSS
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Day 7 - Rest / Recovery
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9
Week 8 (Forced Progression)
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Day 1 - Strength
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Day 2 - Conditioning 1.2
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Day 3 - Strength
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Day 4 - Conditioning 1.4
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Day 5 - Strength
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Day 6 - LSS
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Day 7 - Rest / Recovery
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10
Week 9 (Forced Progression)
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Day 1 - Strength
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Day 2 - Conditioning 1.1 (reduced)
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Day 3 - Strength
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Day 4 - Conditioning 1.3 (reduced)
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Day 5 - Strength
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Day 6 - LSS (reduced)
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Day 7 - Rest / Recovery
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11
Week 10 (Forced Progression)
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Day 1 - Strength
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Day 2 - Conditioning 1.5 (reduced)
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Day 3 - Strength
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Day 4 - Conditioning 1.6 (reduced)
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Day 5 - Strength
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Day 6 - LSS (reduced)
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Day 7 - Rest / Recovery
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12
Week 11 (Deload)
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Day 1 - Strength
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Day 2 - Conditioning 1.5
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Day 3 - Strength
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Day 4 - Conditioning 1.6
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Day 5 - Strength
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Day 6 - LSS
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Day 7 - Rest / Recovery
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13
Week 12 (Deload)
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Day 1 - Strength
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Day 2 - Rest / Recovery
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Day 3 - Strength
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Day 4 - Rest / Recovery
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Day 5 - Strength
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Day 6 - Rest / Recovery
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Day 7 - Rest / Recovery
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14
Fight Week / Retest
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What's Next?
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