INTRO

If you're passionate about Brazilian Jiu-Jitsu and eager to take your performance to the next level, you've come to the right place. This PDF training program is your roadmap to a stronger, fitter, and more resilient you on the mat. Designed specifically for BJJ enthusiasts, it's a comprehensive training regimen that targets the physical demands of your sport, helping you build strength, enhance endurance, and optimize your overall athletic capabilities. Get ready to transform your game and dominate with confidence.

TABLE OF CONTENTS

1. About the coach

2. How to read this program

3. RPE scale explained

4. How to schedule this program

5. Glossary

6. Week 1 exercises with links to examples

7. Week 2 exercises with links to examples

8. Week 3 exercises with links to examples

ABOUT THE AUTHOR

James de Lacey owns and runs Sweet Science of Fighting. He holds a Master of Sports & Exercise Science and is a published academic researcher. But that doesn't mean he's stuck with a white coat. James has worked in three countries for over a decade as a full-time strength & conditioning coach at the elite and international level of sport preparing athletes for competition. He trains and competes in BJJ out of V.O.W. BJJ in Austin, Texas.