BJJ Strength: 1-3 Day Plan
This strength program is designed for BJJ athletes with limited time to lift. Training once a week can still improve strength and help prevent injuries, but two to three days per week is ideal.
It is best to lift on days when you are not training BJJ. If you need to do both on the same day, I recommend lifting before grappling. Ideally, there should be a three to four-hour gap between sessions, but if that is not possible, rolling immediately after lifting is fine. I have tried doing it the other way around by grappling first and then lifting, but with not-so-great results. After a few hard rounds of sparring, the exhaustion and soreness make for a suboptimal lifting session. The goal with strength training is to push as hard as possible that day, and it is much harder to do that when fatigued from rolling.
How to warm up
I usually warm up by performing the movement with no weight, using an empty barbell or light dumbbells. If you prefer, you can do light aerobic exercise at a low pace for five to ten minutes to get a mild sweat. While not necessary, this is completely fine.
How to progress
Progressive overload is key to building muscle, tendon strength, and bone density. Start with a weight that allows you to perform the prescribed reps while staying one to two reps shy of failure. Once you reach the upper end of the rep range, increase the weight by 2.5 to 5 kg (5.5 to 11 lbs) and aim for the lower end the following week. For example, if you complete three sets of six deadlifts at 100 kg (220 lbs), increase to 102.5 or 105 kg for four reps the next week, then build back up to six before adding weight again. If you're new to lifting or returning after a break, rapid strength gains are normal, so expect to add weight or reps weekly in the first few months.
*TIP
Studies show that using a full range of motion is best for hypertrophy, so focus on completing each movement properly. For example, on pull-ups, fully extend your arms at the bottom before starting the next rep.
Nutrition
This is a broad topic, but here are a few key takeaways from my experience. Protein intake should be at least 1.6g per kg (0.73 grams per pound) of body weight. Higher amounts, around 2-2.5g/kg (roughly 0.9 to 1.1 grams per pound), are beneficial for those in a caloric deficit, plant-based athletes, or individuals regaining lost muscle. If maintaining or gaining weight, the lower end of the range is sufficient, allowing more room for carbohydrates and fats.
Fasting is common in BJJ circles, and I personally enjoy skipping breakfast, but I avoid training fasted. If you can only lift in the morning while fasting, 10g (about 2 teaspoons) of BCAA or EAA pre-workout can help mitigate its downsides. If your first meal is still hours away after training, taking 10g of BCAA or EAA every two hours is recommended.
1 Day plan
Main Lifts
Trap Bar Deadlift
- Sets: 3
- Rep Range: 4-6
- Rest: 2 min
- Comments: Replace with conventional or sumo deadlift if a trap bar is not available.
Pull-up
- Sets: 3
- Rep Range: 6-8
- Rest: 2 min
- Comments: Use strict form with a full range of motion, emphasizing the stretch at the bottom. Feel free to experiment with chin-ups (palms facing you) or a neutral grip.
- If you can do more than 8 strict pull-ups, add extra weight.
- If you can't perform at least 5 strict pull-ups, use an elastic band for assistance or replace them with lat pull-downs.
Low Incline Dumbbell Press
- Sets: 3
- Rep Range: 8-10
- Rest: 2 min
- Comments: Use the first incline setting (one above horizontal). Focus on getting a deep stretch at the bottom.
Barbell Row
- Sets: 3
- Rep Range: 8-10
- Rest: 2 min
- Comments: Replace with any form of horizontal rowing (cable rows, dumbbells, Meadows rows). Focus on a deep stretch during the eccentric portion and squeezing the lats and back during the concentric.
Note: If you're short on time, you can end the session after the rows. If you have extra time and energy, feel free to add any or all of the movements below.
Optional Movements
Toes to Bar
- Sets: 2
- Reps: To failure
- Rest: 90 sec
- Comments: Great for abductor, abdominal, and grip strength. John Danaher highly recommends this movement for his athletes, and I’m not going to disagree.
Incline Bicep Curls
- Sets: 3
- Rep Range: 10-12
- Rest: 1 min
- Comments: Optional but great for extra bicep stimulus, strong arms are important for BJJ. If time is tight, you can superset them with Lu raises. The incline bench allows for a deep stretch at the bottom.
Lu Lateral Raises
- Sets: 2
- Rep Range: 10-12
- Rest: 90 sec
- Comments: Great for shoulder, upper back, and trap hypertrophy.
2 Day plan
With two sessions a week, aim for 1-3 days between workouts, but back-to-back is fine if recovery allows. Fewer movements per session mean heavier lifts and better recovery.
Day 1
Main Lifts
Trap Bar Deadlift
- Sets: 3
- Rep Range: 4-6
- Rest: 2 min
- Comments: Replace with conventional or sumo deadlift if a trap bar is not available.
Pull-up
- Sets: 3
- Rep Range: 6-8
- Rest: 2 min
- Comments: Use strict form with a full range of motion, emphasizing the stretch at the bottom. Feel free to experiment with chin-ups (palms facing you) or a neutral grip.
- If you can do more than 8 strict pull-ups, add extra weight.
- If you can't perform at least 5 strict pull-ups, use an elastic band for assistance or replace them with lat pull-downs.
Low Incline Dumbbell Press
- Sets: 3
- Rep Range: 8-10
- Rest: 2 min
- Comments: Use the first incline setting (one above horizontal). Focus on getting a deep stretch at the bottom.
Note: If you're short on time, you can end the session after the dumbbell presses. If you have extra time and energy, feel free to add any or all of the movements below.
Optional Movements
Incline Bicep Curls
- Sets: 3
- Rep Range: 10-12
- Rest: 1 min
- Comments: Optional but great for extra bicep stimulus, strong arms are important for BJJ. If time is tight, you can superset them with the incline bench press. After finishing your pressing set, grab a set of light dumbbells and do curls. The incline bench allows for a deep stretch at the bottom.
Toes to Bar
- Sets: 2
- Reps: To failure
- Rest: 90 sec
- Comments: Great for abductor, abdominal, and grip strength. John Danaher highly recommends this movement for his athletes, and I’m not going to disagree.
Lu Lateral Raises
- Sets: 2
- Rep Range: 10-12
- Rest: 90 sec
- Comments: Great for shoulder strength, as well as upper back and traps.
Day 2
Zercher Squat
- Sets: 5
- Rep Range: 6-8
- Rest: 2 min
- Comments: Set the barbell on pins or blocks just below knee height. Perform the movement explosively on the way up and control the descent.
Barbell Row
- Sets: 3
- Rep Range: 8-10
- Rest: 2 min
- Comments: Replace with any form of horizontal rowing (cable rows, dumbbells, Meadows rows). Focus on a deep stretch during the eccentric portion and squeezing the lats and back during the concentric.
Half-Kneeling Landmine Press
- Sets: 3
- Rep Range: 8-10
- Rest: 2 min
- Comments: Replace with seated dumbbell press if a landmine attachment is not available.
Note: If you're short on time, you can end the session after the presses. If you have extra time and energy, feel free to add any or all of the movements below.
Optional Movements
Hammer Bicep Curls
- Sets: 3
- Rep Range: 10-12
- Rest: 1 min
- Comments: Optional but great for extra bicep stimulus, strong arms are important for BJJ. If time is tight, you can superset them with the landmine presses. After finishing your pressing set, grab a set of light dumbbells and do curls. You can go to failure or stop 1-2 reps before.
Toes to Bar
- Sets: 2
- Reps: To failure
- Rest: 90 sec
- Comments: Great for abductor, abdominal, and grip strength. John Danaher highly recommends this movement for his athletes, and I’m not going to disagree.
Single-Arm Dumbbell Lateral Raises
- Sets: 2-4
- Rep Range: 12-15
- Rest: 90 sec
- Comments: My favorite variation is to set an incline bench to a 45-degree angle and lie on your side. This keeps constant tension on the side delts at the bottom. Raise your arm until it is perpendicular to your torso.
3 Day plan
Three sessions a week is optimal for strength gains while prioritizing BJJ. Rest 1-2 days between sessions if possible, but flexibility is key—back-to-back days work if your body can handle it.
Day 1
Main Lifts
Trap Bar Deadlift
- Sets: 3
- Rep Range: 4-6
- Rest: 2 min
- Comments: Replace with conventional or sumo deadlift if a trap bar is not available.
Pull-up
- Sets: 3
- Rep Range: 6-8
- Rest: 2 min
- Comments: Use strict form with a full range of motion, emphasizing the stretch at the bottom. Feel free to experiment with chin-ups (palms facing you) or a neutral grip.
- If you can do more than 8 strict pull-ups, add extra weight.
- If you can't perform at least 5 strict pull-ups, use an elastic band for assistance or replace them with lat pull-downs.
Low Incline Dumbbell Press
- Sets: 3
- Rep Range: 8-10
- Rest: 2 min
- Comments: Use the first incline setting (one above horizontal). Focus on getting a deep stretch at the bottom.
Note: If you're short on time, you can end the session after the dumbbell presses. If you have extra time and energy, feel free to add any or all of the movements below.
Optional Movements
Incline Bicep Curls
- Sets: 3
- Rep Range: 10-12
- Rest: 1 min
- Comments: Optional but great for extra bicep stimulus, strong arms are important for BJJ. If time is tight, you can superset them with the incline bench press. After finishing your pressing set, grab a set of light dumbbells and do curls. The incline bench allows for a deep stretch at the bottom.
Toes to Bar
- Sets: 2
- Reps: To failure
- Rest: 90 sec
- Comments: Great for abductor, abdominal, and grip strength. John Danaher highly recommends this movement for his athletes, and I’m not going to disagree.
Lu Lateral Raises
- Sets: 2
- Rep Range: 10-12
- Rest: 90 sec
- Comments: Great for shoulder strength, as well as upper back and traps.
Day 2
Zercher Squat
- Sets: 5
- Rep Range: 6-8
- Rest: 2 min
- Comments: Set the barbell on pins or blocks just below knee height. Perform the movement explosively on the way up and control the descent.
Barbell Row
- Sets: 3
- Rep Range: 8-10
- Rest: 2 min
- Comments: Replace with any form of horizontal rowing (cable rows, dumbbells, Meadows rows). Focus on a deep stretch during the eccentric portion and squeezing the lats and back during the concentric.
Half-Kneeling Landmine Press
- Sets: 3
- Rep Range: 8-10
- Rest: 2 min
- Comments: Replace with seated dumbbell press if a landmine attachment is not available.
Note: If you're short on time, you can end the session after the presses. If you have extra time and energy, feel free to add any or all of the movements below.
Optional Movements
Hammer Bicep Curls
- Sets: 3
- Rep Range: 10-12
- Rest: 1 min
- Comments: Optional but great for extra bicep stimulus, strong arms are important for BJJ. If time is tight, you can superset them with the landmine presses. After finishing your pressing set, grab a set of light dumbbells and do curls. You can go to failure or stop 1-2 reps before.
Toes to Bar
- Sets: 2
- Reps: To failure
- Rest: 90 sec
- Comments: Great for abductor, abdominal, and grip strength. John Danaher highly recommends this movement for his athletes, and I’m not going to disagree.
Single-Arm Dumbbell Lateral Raises
- Sets: 2-4
- Rep Range: 12-15
- Rest: 90 sec
- Comments: My favorite variation is to set an incline bench to a 45-degree angle and lie on your side. This keeps constant tension on the side delts at the bottom. Raise your arm until it is perpendicular to your torso.
Day 3
Bulgarian Split Squats
- Sets: 3
- Rep Range: 10-12
- Rest: 2 min
- Comments: I like to hold a dumbbell in one hand while using the other for balance. The key is to go all the way down and stop just shy of lockout at the top to maintain constant tension. These are deceptively hard, even with light weights (I’ve used 15kg dumbbells despite squatting over 200kg with a barbell).
Dumbbell Row
- Sets: 3
- Rep Range: 10-12
- Rest: 2 min
- Comments: Use strict form with a full range of motion, emphasizing the stretch at the bottom.
Barbell Close-Grip Bench Press
- Sets: 3
- Rep Range: 8-10
- Rest: 2 min
- Comments: Shoulder-width is a good starting point, but feel free to experiment with different widths. If injury prevents you from doing these, replace them with a flat dumbbell press.
Note: If you're short on time, you can end the session after the bench press. If you have extra time and energy, feel free to add any or all of the movements below.
Optional Movements
Barbell Bicep Curls
- Sets: 3
- Rep Range: 10-12
- Rest: 2 min
- Comments: Optional but great for extra bicep stimulus, strong arms are important for BJJ. You can go a bit heavy and cheat slightly on the movement. If time is tight, superset them with the bench press.
Toes to Bar
- Sets: 2
- Reps: To failure
- Rest: 90 sec
- Comments: Great for abductor, abdominal, and grip strength. John Danaher highly recommends this movement for his athletes, and I’m not going to disagree.
Skull Crushers
- Sets: 3-4
- Rep Range: 10-12
- Rest: 90 sec
- Comments: You can use a barbell, dumbbells, or an EZ bar. If elbow pain is an issue, replace them with overhead cable tricep extensions or diamond push-ups.
Wrapping up
This is the strength training approach that has worked for me, helping build power, improve resilience, and prevent injuries while keeping BJJ the main priority. Whether you train once, twice, or three times a week, the key is to stay consistent and listen to your body. Hope this helps, have a great training!
Btw, feel free to copy the google sheets template for this program from here.
