BJJ-Optimized Full Body Program (2x/Week)
Strength training tailored for BJJ athletes with focus on posterior chain balance and recovery
Day 1
6 exercises- Barbell Back Squat4 × 5
RPE 7-8. After rest day, squats instead of deadlifts for better recovery.
- Bent-Over Barbell Row4 × 5
RPE 7-8. Important for BJJ-specific pulling strength.
- Dumbbell Bench Press4 × 8
RPE 8. Neutral grip for shoulder health.
- Leg Press4 × 5
RPE 7. Additional leg volume without spinal loading.
- Face Pull4 × 12-15
RPE 8. Replaces push-ups - crucial for posterior deltoid balance in BJJ.
- Seated Dumbbell Shoulder Press4 × 8
RPE 8. Shoulder pressing at session end.
Day 2
6 exercises- Romanian Deadlift (RDL)4 × 5
RPE 7-8. RDL instead of conventional deadlift - less systemic fatigue.
- Pull-Up4 × bis zum Versagen
RPE 10. Essential for BJJ grip strength.
- Incline Dumbbell Press4 × 8
RPE 8. Incline pressing for upper chest development.
- One-Arm Dumbbell Row4 × 8
RPE 8. Per arm. Unilateral pulling for asymmetric BJJ movements.
- Dumbbell Hammer Curl3 × 12
RPE 8-9. Grip strength and biceps development.
- Triceps Pushdown (Rope)3 × 12
RPE 8-9. Triceps isolation for pressing strength.
MS-RGAK
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