Train the lifts.
Protect the joints BJJ breaks.Built for grapplers, not just lifters.
A 4-week strength and power block built specifically for intermediate BJJ athletes — Olympic lift power work, lean heavy compounds, and direct hypertrophy for the zones grappling actually injures.
Generic strength programs don't know what BJJ does to a body.
Most lifting templates are built around the principle of progressive overload alone — more weight, more reps, more volume, applied evenly across the body. That works fine for a general population. It doesn't account for the specific loading pattern BJJ creates: repeated neck compression, shoulder cranking under pressure, knee torque in scrambles, and adductor strain in guard retention.
Training specificity means the stimulus has to match the demand. A program that ignores where your sport actually injures people isn't wrong, exactly — it's just answering a different question.
Speed-to-strength sequencing, built around a rest-pause core.
Every session opens with the most neurologically demanding work — plyometrics and Olympic lift variations — while the nervous system is fresh. Then it moves into three main lifts (Back Squat, Bench Press, Trap Bar Deadlift) using a rest-pause cluster method: submaximal reps, brief intra-set rest, one extra push to RPE 9 — never to failure.
Power First
Hang Power Clean, Push Press, Depth/Box Jump — trained while the CNS is fresh, never fatigued through your fastest movements.
Rest-Pause Core
Back Squat, Bench Press, Trap Bar Deadlift — 4-6 reps @ 75-80% 1RM, 30s rest, 2-3 more reps to RPE 9. Clusters climb 2→2→3→4 across the block.
Injury-Zone Hypertrophy
Neck, rotator cuff, knee/hamstring, groin/adductor, low back/hip — every session loads at least two, with real volume, not a token exercise.
Four weeks. Four sessions. Every set accounted for.
Lower / Upper / Full Body split, plus a standalone conditioning day — full week-by-week prescriptions, no guesswork.
A Lower Body
Broad Jump + Hang Power Clean → Back Squat (rest-pause) → Romanian Deadlift, Bulgarian Split Squat, Nordic Curl → direct neck work.
B Upper Body
Med Ball Throw + Push Press → Bench Press (rest-pause) → Weighted Pull-Up, Seated DB Press, Chest-Supported Row → neck work.
C Full Body
Depth Jump + Power Clean → Trap Bar Deadlift (rest-pause) → Incline Bench, Cossack Squat, DB Row, Landmine Rotation.
D Conditioning
Standalone weekly session — sprint intervals on bike or rower, 1:5 work:rest, progressing 6×20s → 8×25s across the block.
4 Full Weeks
Complete week-by-week checklist — every set, rep, RPE target and rest period spelled out, including the week 4 taper logic.
+ Coaching Notes
The reasoning behind every exercise choice — target zone, cueing, and regressions for depth jumps and mobility-demanding lifts.
Compare the real cost of getting this wrong.
Generic templates and trial-and-error programming cost more than money — they cost adaptation windows you don't get back.
Generic Template / Trial & Error
- No BJJ-specific injury-zone coverage
- Guesswork on load, RPE, and taper timing
- No rest-pause protocol reasoning
- Months of adjustment before it fits your sport
EUperformance — This Program
- Neck, shoulder, knee, groin, low back — covered directly
- Every set, RPE, and rest period spelled out for all 4 weeks
- Rest-pause cluster method for the three main lifts
- Ready to run on day one — no adaptation period needed
Straight answers before you buy.
Can't I just follow a generic strength program?
Is this right for my level?
How is this different from a free YouTube program?
Four weeks. One block. Built for the mat, not just the platform.
Everything above — the full week-by-week program, coaching notes, and taper logic — for a one-time payment.
- Complete week-by-week checklist, all 4 weeks
- Exercise reference & coaching notes
- Rest-pause & conditioning protocol breakdowns
- Regressions for depth jump & mobility-demanding lifts