Professor Bence, Brazilian jiu-jitsu black belt instructor
Jiu-jitsu strength & conditioning plan
If you train jiu-jitsu, the work off the mat decides how long you last in a roll. Fill in the assessment and I'll build your weekly strength, mobility and cardio program around your mat days — with video instructions, in three languages.
What the BJJ conditioning work is built on
Grip and holding power
Squeezing and pulling work built on gi and no-gi grips, so your hands still hold at the end of the round.
Core and hips
Strengthening guard retention, hip escape and bridging patterns, with exercises against back pain.
Cardio for rolling
Intervals matched to match pace: 5 minutes of work, a short rest, repeated.
Mobility and recovery
Stretching plus hip and shoulder mobility between sessions, so the next mat day starts well.
A typical week around the mat
Before a mat day
A short warm-up: hip and shoulder mobility, light core activation — you step on the mat fresh.
Strength day
Pulling, pushing, squatting and grip work at low reps, with attention on technique.
Conditioning day
Interval cardio or HIIT, tuned to the tempo of your rolls.
Recovery day
Stretching, breathing, easy movement — progress is built in on rest days.
Your assessment sets the exact days and the load: how many mat days you have, what your goal is and where you can train.
Video instructions for every exercise
Every exercise comes with a short sample video and coaching notes, so technique comes first. The grappling, core, cardio and stretching categories are also available in the exercise library.