Mission · S&C for BJJ & Combat Athletes
Groundwork
The most specific strength & conditioning program available for BJJ — built around the common limitations of grapplers and the extreme stress the sport places on joints and tissue.
what it is
BJJ as an individual sport with specific needs.
This is the most specific strength and conditioning program available for BJJ. It focuses on the most common limitations among practitioners, accounts for the extreme stress grapplers are exposed to, and provides advanced methods to strengthen the joints and tissues involved in the sport.
The program has 48 sessions geared toward teaching mobility and strength, plus a bonus 18 sessions geared toward aerobic development. Every session provides introductory videos, movement demonstrations for each exercise, and full explanations of how each session is intended.
how it works
The Internal Strength Model.
There are 4 sessions per week in Phase One and 3 sessions per week in Phase Two. Each session progresses in intensity and focuses on isolating and correcting the limitations of specific joints. It is based on the theory of The Internal Strength Model (ISM), blended with a wide variety of strength, strength-endurance, and capacity signals.
The ideas in this program are not simple. The movements and exercises are different because jiu jitsu is different — we show orientation and angles with video demonstrations wherever available. — TMB
Your 20 Blocks
69 SessionsWeek One
4 Lessons- 01GRNDWRK : 001 Training the JointsGRND
- 02GRNDWRK : 002 Hips are central to your baseGRND
- 03GRNDWRK : 003 The SpineGRND
- 04GRNDWRK : 004 The Smaller JointsGRND
Week Two
4 Lessons- 05GRNDWRK : 005 Dynamic ShouldersGRND
- 06GRNDWRK : 006 To describe a "guard" is to define the strength and mobility of their hipsGRND
- 07GRNDWRK : 007 The "Work"GRND
- 08GRNDWRK : 008 Keep your small joints from be the weak linkGRND
Week Three
4 Lessons- 09GRNDWRK : 009 Blending Mobility work into high fatigue localized focusGRND
- 10GRNDWRK : 010 Hips and FeetGRND
- 11GRNDWRK : 011 The Spine Is Meant to MoveGRND
- 12GRNDWRK : 012 Dynamic shoulder defenseGRND
Week Four
4 Lessons- 13GRNDWRK : 013 Hips Are CentralGRND
- 14GRNDWRK : 014 Biased Strength Introduce your lesson with an optional, short summary. You can edit this excerpt in lesson settings. Introduce your lesson with an optional, short summary. You can edit this excerpt in lesson settings.GRND
- 15GRNDWRK : 015 You can redefine the spineGRND
- 16GRNDWRK : 016 Elbows and KneesGRND
