You will require access to machines, barbells, dumbbells, bands, kettlebells and a squat rack.

1. Improved performance: Sport specific strength training will improve muscular strength, power and endurance, which can help athletes perform better during their specific sport.

2. Reduced risk of injury: Strength training helps to strengthen the muscles, tendons and ligaments, which can reduce the risk of injury during competition and practice.

3. Improved confidence: Improved performance leads to increased confidence in an athlete’s abilities, which can improve overall performance.

4. Increased speed: Strength training helps improve the athlete’s speed, which is vital for many sports.

5. Enhanced recovery: Strength training helps athletes recover faster from injuries and fatigue, allowing them to return to the field faster.

6. Improved body composition: Strength training helps athletes develop lean muscle mass and lose body fat, which can improve overall body composition.

Strength training can benefit a jiu-jitsu athlete by increasing their power and agility, improving their balance and coordination, and helping to prevent injury. Strength training can also help increase the athlete's overall muscular endurance, allowing them to train longer and harder, and improve their overall performance.

Additionally, strength training can help the athlete to improve their technique by increasing their muscle mass, which can help them to be able to move faster and more efficiently. Lastly, strength training can help the athlete to become more mentally tough, as it requires them to push themselves and work through physical challenges.

The frequency of strength training workouts should be based on the individual's goals and current fitness level. Generally speaking, jiu-jitsu practitioners should aim to strength train 3 times per week to see the best results. Additionally, it is important to make sure to rest and recover between workouts to avoid injury and overtraining.

Our programs are ongoing and designed to evolve with your training. Each training block runs for four weeks, with the program updating monthly to keep your progress consistent and challenging.

Because it’s a subscription-based program, your training continues automatically unless you choose to cancel. There are no lock-in contracts, and you can cancel anytime with two weeks notice.

All of our programs are designed to take you through a full strength journey — we offer a beginner level foundations program for those who are new to strength training or returning after time away, this program then automatically continues on to our JiuJitero Teams program which is an intermediate level of strength training.

Our JiuJitero Foundations Program is a 4 week beginner program which focuses on establishing proper technique, mobility, and baseline strength that transfers directly to jiu-jitsu.

From there, you’ll move through to our Jiujitero Teams program which is a 24 week intermediate program, where training intensity, volume, and complexity increase — helping you build power, endurance, and resilience for the mats.

Finally, you’ll progress to the Advanced Program (24 weeks) — where you’ll be lifting heavier, moving faster, and training with intent to peak your performance for competition or high-level rolling.

To manage intensity safely and effectively, all programs use the RPE (Rate of Perceived Exertion) scale — a 1–10 rating system that helps you gauge effort:

• RPE 6/10: Feels light and controlled, like a solid warm-up set.

• RPE 9/10: Extremely challenging — close to failure, where only 1–2 reps are left in the tank.

This approach ensures every athlete trains at the right intensity for their current level while progressing consistently toward advanced strength and performance on the mats.

Yes, absolutely! While your strength sessions are automatically scheduled for Tuesday, Thursday, and Saturday, you can easily move them to different days within the app to suit your Jiu Jitsu training schedule.

We know every grappler’s week looks a little different, so the program is built to be flexible and work around your mat time. This is a supplement not a substitute to your Jiujitsu Training.

The Jiujitero program is suitable for teenagers who have access to a gym or a well-equipped home setup. Most commercial gyms require participants to be 13+ and train under supervision.

The program assumes basic movement competency, so parental guidance and approval are strongly recommended.

If you’re unsure, feel free to reach out before signing up and ill be in touch!