6 Week BJJ Competition Prep Workout – 3 Lift Days | Jiu Jitsu Strength Program | Digital Download

6-Week BJJ Competition Prep Program – 3 Lift Days

Program delivery: Digital download. The program will be emailed to you upon checkout.

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.

What This Program Focuses On

• Maximal and relative strength for grappling
• Lower-body power and posterior-chain development
• Upper-body pushing and pulling strength
• Grip, core, and rotational stability
• Conditioning that builds work capacity without excessive fatigue

Program Structure

• 6-week competition-focused training plan
• 3 strength training days per week
• Linear strength progression across major compound lifts
• Heavy compound movements paired with unilateral and core work
• Short, intense finishers that mimic competition demands
• Designed to fit alongside regular BJJ training

Strength work progresses from higher rep ranges to lower rep ranges across the 6 weeks, building strength while managing fatigue leading into competition.

Who This Program Is For

• BJJ athletes preparing for competition
• Grapplers who want to get stronger without adding unnecessary mass
• Athletes training Jiu-Jitsu multiple days per week
• Anyone seeking structured strength work that supports performance on the mats

Not recommended for:

• Complete beginners
• Those not currently training Brazilian Jiu-Jitsu

Equipment Needed

• Barbell and plates
• Trap bar (or deadlift alternative)
• Dumbbells and kettlebells
• Pull-up bar
• Space for loaded carries

What You’ll Get

• A complete 6-week BJJ competition prep program
• Clear weekly strength progressions
• Built-in conditioning finishers
• Efficient, focused sessions that respect recovery
• A program written specifically for grapplers

Bottom Line

If you’re competing in Jiu-Jitsu and want to feel stronger, harder to move, and better conditioned without burning out before tournament day, this program delivers exactly that. Smart, simple, and effective.

Built by PHNM Coaches. All PHNM digital programs and manuals are created by experienced performance and nutrition coaches Joshua Ortegon and Gray Gaines Achille. Their work is grounded in decades of hands-on coaching, long-term athlete development, and practical, real-world application. Learn more about Josh and Gray and the PHNM approach.