6 Week BJJ Competition Prep Workout – 3 Lift Days | Jiu Jitsu Strength Program | Digital Download
Sale price
$7.99 USD
Regular price
$9.00 USD
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6 Week BJJ Competition Prep Workout – 3 Lift Days | Jiu Jitsu Strength Program | Digital Download
Sale price
$7.99 USD
Regular price
$9.00 USD
PHNM Jiu-Jitsu
6-Week BJJ Competition Prep Program
Digital Download — 3 Lift Days Per Week
Stronger, harder to move, better conditioned — without burning out before tournament day.
The 6-Week BJJ Competition Prep Program is built for Brazilian Jiu-Jitsu athletes preparing for competition who want to get stronger, more powerful, and better conditioned — without wrecking recovery or interfering with mat time.
This program supports performance on the mats by improving strength, power, and conditioning while respecting the realities of frequent BJJ training. Smart, simple, and effective.
The Standard
Built for Grapplers. Built for Competition.
Strength that supports the mat — not competes with it.
What This Program Focuses On
Five Performance Areas
01
Maximal & Relative Strength
Heavy compound movements that build the strength needed to control, move, and outlast opponents
Strength
02
Lower-Body Power & Posterior Chain
Hip drive, explosiveness, and posterior chain development built for takedowns, scrambles, and guard work
Power
03
Upper-Body Push & Pull
Balanced pushing and pulling strength paired with unilateral work to support grappling-specific demands
Structure
04
Grip, Core & Rotational Stability
Targeted work on the physical attributes that directly transfer to grappling performance and injury resilience
Durability
05
Competition-Specific Conditioning
Short, intense finishers that build work capacity and mimic competition demands without excessive fatigue
Conditioning
Program Details
Duration
6 weeks, competition-focused
Frequency
3 strength training days per week
Progression
Linear strength progression — higher to lower rep ranges across 6 weeks
Equipment
Barbell and plates, trap bar, dumbbells and kettlebells, pull-up bar, space for loaded carries
Format
Digital download — emailed upon purchase
Best For
BJJ athletes training multiple days per week and preparing for competition
Not Recommended For
Complete beginners or those not currently training Brazilian Jiu-Jitsu.
Built by PHNM Coaches
Created by performance and nutrition coaches Joshua Ortegon and Gray Gaines Achille — grounded in decades of hands-on coaching, long-term athlete development, and practical, real-world application.