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StrengthEndurancePeriodization

10-week BJJ strength and conditioning

v1

A 10-week intermediate strength and conditioning program for Brazilian Jiu-Jitsu practitioners using linear periodization and movement-pattern focus.

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install 10-week BJJ strength and conditioning and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Phase 1: Accumulation (Weeks 1–4)

    • Create 4 weeks of training using create_week.
    • In each week, create two workout sessions (Day A and Day B) using create_workout.
    • Day A (Posterior/Pull):
      • Deadlift (Conventional/RDL): 3–5 sets × 3–5 reps. Note: "Push the floor away; squeeze oranges in armpits."
      • Weighted Pull-Up: 3 sets × 5–8 reps. Note: "Drive elbows toward hips."
      • Kettlebell Row: 3 sets × 8–10 reps. Note: "Pull weight to hip."
      • Hanging Leg Raise: 3 sets × 10–12 reps. Note: "Curl pelvis toward ribs."
      • Grip Hangs: 3 sets × Max Time. Note: "Crush the bar."
    • Day B (Anterior/Push):
      • Front Squat: 3–5 sets × 3–5 reps. Note: "Elbows high; vertical torso."
      • Overhead Press: 3 sets × 5–8 reps. Note: "Squeeze glutes; punch ceiling."
      • Floor Press/Pushup: 3 sets × 8–10 reps. Note: "Mimics pushing off an opponent."
      • Turkish Get-Up: 3 sets × 1 rep per side. Note: "Move with control."
      • Kettlebell Swings: 3 sets × 15–20 reps. Note: "Snap hips; horizontal power."
    • Program linear progression: Increase load by 2.5%–5% weekly at RPE 6–8.

  2. Phase 2: Recovery/Deload (Week 5)

    • Create Week 5 with 50% of the usual set volume.
    • Reduce intensity (RPE 4–5) and reduce load by 30%.
    • Add a note using create_note regarding "Supercompensation" and CNS recovery.

  3. Phase 3: Intensification (Weeks 6–9)

    • Create 4 weeks using high load/low reps.
    • Target RPE 8–9.
    • Maintain the same exercise selection from Phase 1 but prioritize maximal strength and power.
    • Continue the 2.5%–5% load progression from the Week 4 baseline.

  4. Phase 4: Taper (Week 10)

    • Create Week 10 with very low volume.
    • Keep intensity moderate (RPE 6–7) to ensure peak readiness for BJJ training.

  5. Operational Setup

    • Check get_user_preferences for existing equipment (Kettlebells, Barbells).
    • Use add_exercise to populate the specific BJJ-informed cues for every movement pattern.
    • Use create_note to provide the "Warm-up" instructions: 5-10 mins dynamic mobility including prying squats, halos, and bird-dogs.

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