T Nation

Ground Strength - A Brazilian Jiu Jitsu Strength & Conditioning log

I’ve been logging on/off on a different site in my native country for years but as the activity of said site has been declining steadily the past couple years, I decided to call it and go back to my roots.

T-Nation was the first site where I ever had a log and even though I kept it up to date over a periods of some 2 maybe 3 years I eventually just lost the interest in both logging but also strength training.

Back in my early 20’s it was all about body building but even though I was already an active Grappler at the time I wasn’t really committed enough to start delving into the whole performance aspect of strength training. Truth be told I don’t think I knew there was such a thing as training for performance and If I did I had no clue what that would look like.

As time went by grappling gradually became more important than body building which eventually lead to a transition from body building to strength training as that was the only transition that made sense at time as I was still in the dark on the whole performance thing.

Fast forward a few years and I’m watching the 6’o clock news when I a piece on soccer players starts and how they train for performance and injury prevention. Not sure If a made the connection right away but I eventually did and the quest on how to train for grappling started.

Not sure how long it took me to eventually find my way to T-nation and an article that would change everything, literally!

Enter Chad waterbury and the hammer down series…
I remember reading that article over and over again for weeks, trying to figure out what the hell he was talking about and spending just about every minute of my free time googling, well the whole article basically.

I probably used the program in the article for at least 2-3 years while still searching, reading, learning, experimenting etc. trying to decipher the performance code. During that time my strength went through the roof but comparing time spent vs output I honestly saw little difference on the mats.

During my continued search for the performance code I was lucky enough to hire and get into mentorships with several renowned trainers such as Paul Check, Steve Maxwell, Phil Daru, Electrum performance, cal dietz and others.

Needles to say the time and money spent learning from these fine gentlemen was well worth it and I don’t believe I would have ever accumulated the amount of knowledge they have offered, on my own.

These days I own and operate both my own performance center in my native country working exclusively with grapplers, while still being a full time grappler my self and running my own submission wrestling school as well.

Luckily my country haven’t been hit too hard by the Covid virus so we have been able to keep up training in the dojo for the most part but the same can’t be said with the regular gyms as everything was shut down for months which ofc included us as well.

Can’t say I have ever been very strong though I have had a few PR’s that would raise an eyebrow or two on most people but they were highly specific and didn’t translate well into general strength. Having no real strength training these past 3 months I decided to treat myself as an intermediate and start out with my Ground Strength program which I use on athletes that aren’t quite ready for the advanced stuff yet. Same as me.

Week 1 of the Ground Strength Program
Phase 1: Isometric
day 1

A1: Trap bar deadlift 4x5 + 78% top workset eccentric Iso Feeder - [RPE - 8] - Tempo [E1S5Cx]
110
112.5
115
110
F: 90kg x 25 sec

A2: Banded Glute Bridge 4x10 - Tempo [E1S5Czx] - RP: 3 Min

B1: CG bench Press 4x5 + 78% top workset eccentric Iso Feeder - [RPE - 8] - Tempo [E1S5Cx]
60
62.5
65
60
F: 50kg x 48 sec

B2: Band Pull Apart 4x10 - Tempo [E1S5C1] - RP: 3 Min

Seal Row 4x6 + 78% top workset eccentric Iso Feeder - [RPE - 8] - Tempo [E1S5Cx] - RP: 2 Min
50
50
50
50
F: 40kg x 30 sec

Double BB Fat End Famers Hold 2x45s [RPE - 8] - RP: 2 Min
20
30

45° Hyper Extension Neck Harness Hold 2x45s [RPE- 8] - RP: 2 Min
5kg
10kg

DB Hammer curls 2x6 - [RPE - 8] - Tempo: [E1S5C1] - RP: 2 Min
12.5
12.5

Week 1 af Ground Strength Program
Phase 1: Isometric
Day 2

A1: Leg press 4x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
120
122,5
122,5
122,5
F: 95kg x 28 sec

A2: Banded side clamshell 4x5 - Tempo [E1S5Cx] - RP: 3 Min

B1: Incline CG BP 3x5 + 78% top WS Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
60
60
55
F:45kg x 1:30

B2: Banded face pulls 3x10 - Tempo: [E1S5Cx] - RP: 3 Min

C1: Neutral grip pull up 3x5 + 78% top WS Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
Bw
Bw
Bw
F: Bw x 38 sec

C2: Incline YWT’s 3x10 - Tempo [E1S5Cx] - RP: 3 Min
2kg
2kg
2kg

Front plank 2x45s - RP: 2 Min
Bw
Bw

Straight bar triceps push down 2x5 - [E1S5Cx] - RP: 2 Min
25
25

Week 1 of Ground Strength Program
Day 3
Phase 1: Isometric

A1: BB Hip thrust 4x6 + 78% Top WS Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
60
70
80
90
F:70kg x 60s

A2: Side lying straight leg glute med raise 4x10 - Tempo: [E3S0C3] - RP: 3 Min

Seated Trap bar vertical press from pins 3x5 + 78% Top WS eccentrisk Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
30
40
40
F: 31kg x 60s

B1: DB seal row 4x6 + 78% Top WS Ecc Iso Feeder - [RPE - 8] - Tempo: [E2S5Cx]
17.5
20
22.5
22.5
F: 17.5 x 60s

B2: Banded lunge T-spine turns 4x10 - Tempo: [E2S2C2] - RP: 3 Min

Seated lateral cable neck hold w/ harness 2x45 sec [RPE - 8] - RP: 2 Min
5kg
7.5kg

GD Iron Gripper 2x10 - [RPE- 8] - Tempo: [E2S5Cx]
25kg
25kg
25kg

Week 2 of Ground Strength
Phase 1: Isometric
Day 1

A1: Trap bar deadlift 5x3 - [RPE - 8] - Rest: 3 min - Tempo [E1S7Cx]
110
112.5
115
117.5
120

  • Static part is mid shin level.

A2: Banded Glute Bridge 5x5 - Tempo: [E1S7Czx] - RP: 3 Min

B1:Close Grip bench Press 5x3 - [RPE - 8] - Tempo [E1S7Cx]
60
62.5
65
65
67.5

  • Static part is about an inch above chest

B2: Band Pull Apart 5x5 - Tempo [E1S7C1] - RP: 3 Min

Seal Row 5x3 - [RPE - 8] - Tempo [E1S7Cx] - RP: 2 Min
50
52.5
55
56
56

  • Static part is fully contracted

Double BB Fat End Famers Hold 2x30s [RPE - 8] - RP: 2 Min
22.5
25

DB Hammer curls 3x5 - [RPE - 8] - Tempo: [E1S7C1]
12.5
12.5
12.5

  • Static part is 90° elbow angle

Week 2 af Ground Strength
Phase 1: Isometric
Day 2

A1: Leg press 5x3 - [RPE - 8] - Tempo: [E2S7CX]
100
105
110
115
120

A2: Banded side clamshell 5x5 - [RPE - 8] - Tempo: [E2S7C1] - RP: 3 Min

B1: Incline CG Bench press 5x3 - [RPE - 8] - Tempo: [E2S7CX]
50
55
60
57.5
50

B2: Band facepulls to external rotation 5x5 - Tempo: [E2S7C1] - RP: 3 Min

C1: Neutral Grip Pull up 5x3 - [RPE - 8] - Tempo: [E2S7CX]
Bw x all sets

C2: Supine YWT’s 5x5 - [RPE - 8] - Tempo: 2 sec at each position
2kg
2kg
2kg
2.5
2.5

Front plank 2x45 sec - RP: 2 Min

Cable Straight bar push triceps down 3x5 - [RPE - 8] - Tempo: [E2S7CX] - RP: 2 Min
20
25
30

Training took like 4 hours due to an overpopulated gym. People were standing in lines reminiscent to a supermarket. Anyhow Wen’t fine even though I broke my left pinky toe the other day. I was kind of not expecting to be able to do much with my foot but as it turns out I had no issues what so ever.

Week 2 of Ground Strength
Phase 1: Isometric
Day 3

A1: Hip Thrust 4x3 - [RPE - 8] - Tempo: [E2S7CX]
80
90
100
110

A2: Side lying straight leg glute med raise 4x8 - [RPE - 8] - Tempo: [E2S7C2] - RP: 3 Min

B1: Seated Trap bar VP 5x3 - [RPE - 8] - Tempo: [E2S7CX]
40
40
45
45
45

B2: DB bench scarecrows 5x5 - [RPE - 8] - Tempo: [E2S7CX] - RP: 3 Min
2
3
3
2
2

DB seal rows - [RPE - 8] - Tempo: [E2S7CX] - RP: 2 Min
15
17.5
20
22.5
25

Seated lateral Cable Neck hold 2x30 sec - [RPE - 8] - RP: 2 Min
7.5
10

Hand gripper 3x6 - [RPE - 8] - Tempo: [E2S7CX]
36kg
25kg
36kg

Recently moved my Dojo/Gym what ever you want to call it from a shared space with a Thai boxing school with bags hanging everywhere, to my own dedicated school with new mats including crash mats.

Should be able to accommodate around 150 people in this place.

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Week 3
Phase 1: Isometric
Day 1

A1: Trap bar deadlift 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
112.5
115
115
110
F: 90kg x 30s

A2:Banded Glute Bridge 4x10 - Tempo [E1S5Cx]

B1:Close Grip bench Press 4x5 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 3 min - Tempo [E1S5Cx]
62.5
62.5
62.5
62.5
F: 50kg x 1:08 sec

B2: Band Pull Apart 4x8 - Tempo [E1S5C1]

Seal Row 4x6 + 78% top workset Isometric Feeder - [RPE - 8] - Rest: 2 min - Tempo [E1S5Cx]
50
52.5
55
55
F: 42.5kg x 40s

Double BB Fat End Famers Hold 2x45s [RPE - 8]
20
21.25

Bench Glute bridge neck hold 2x30s
Bw
Bw

DB Hammer curls 2x6 - [RPE - 8] - Tempo: [E1S5C1]
12.5
15

Week 3
Phase 1: Isometric
Day 2

A1: Leg press 4x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
122.5
125
130
132,5
F: 102,5kg x 42 sec

A2: Banded side clamshell 4x5 - Tempo [E1S5Cx] - RP: 3 Min

B1: Incline close grip bench press 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
60
60
55
F:45kg x 1:38

B2: Banded face pulls 3x10 - Tempo: [E1S5Cx] - RP: 3 Min

C1: Neutral grip Pull up 3x5 + 78% top workset Eccentric Isometric Feeder - [RPE - 8] - Tempo [E1S5Cx]
Bw
Bw
Bw
F: Bw x 40 sec

C2: Incline YWT’s 3x6 - Tempo [E1S5Cx] - RP: 3 Min
2kg
2kg
2kg

Front plank 2x45s - RP: 2 Min
Bw
Bw

Straight bar triceps push down 2x5 - [E1S5Cx] - RP: 2 Min
25
27.5