I’m often asked about my workout program, and while I’m certainly not an expert, I’m more than happy to share my personal program. Keep in mind my goals, body composition and genetics may be far different than yours.

Between teaching, my personal training, working out and family life, my schedule is getting tighter and tighter, so I’ve tried to narrow my workouts down to a short, specific, BJJ focused routine.

I designed it around my style of Jiu-Jitsu and the weight division I’d typically compete in, which is usually heavy weight. I usually walk around between 193 and 200 lbs.

First Step—Assessing my Goals:

The first thing I determined was the “level of strength” I wanted to achieve/maintain. Since I’m a heavy weight, it’s pretty safe to assume the heaviest competitor I should face would weigh no more than 207.5 lbs. per IBJJF rules.

So I want to be sure that I can throw around 207.5lbs Plus 15% (240lbs) relatively easy, and I achieve that with core movements

Core Lifts Monday and Friday:

  • Bench Press
  • Dead Lifts (dead lifts over squats because my back is jacked)
  • Seated, close grip cable rows (I figured these best emulate pulling collars or sleeves)

I do these Mondays and Fridays, 5 sets of 5 for each and I try to add 5lbs per week.

Tuesday’s, Wednesdays, and Thursdays

Now that I’ve got the core lifting out of the way, I try to fill in the middle of the week with more explosive type exercises.

I don’t have a set routine, but I have a list of things I think are beneficial to BJJ that I mix and match depending on how I feel. Below is a list of things I usually pull from and just mix and match them.

  • Turkish Get ups
  • pushups and Burpees
  • Core movements e.g. Sit-ups, knee ups, leg lifts, twists etc.
  • Box Jumps
  • Sandbag Drags, throws, carries etc.
  • Sled Pushes
  • Hurdles
  • Kettlebell Farmer walks
  • Tabata’s

These exercises in reality are about ½ hour long and as I said previously, depending on how I feel I’ll just mix and match them every day.

Saturday and Sunday I lie around and eat so I can undo all my weeks hard work 😉

So there you have it… If you have one you’d like to share, feel free to post it below.