Performance Education
BJJ Strength & Conditioning Guides.
Education first. Learn how strength, conditioning, mobility, grip, nutrition and recovery actually fit around jiu-jitsu, then choose a program only when the next step is clear.
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Featured education guides.
Start with the concepts that shape better training decisions.
Strength
What is RIR
Learn what RIR means, how reps in reserve helps grapplers choose weights, and how to use RIR with RPE, technical failure, and BJJ recovery.Conditioning
Why You Still Gas Out Even Though You Roll Hard.
Still gassing out even though you roll hard Learn why BJJ sparring alone may not fix your gas tank, and how technique, movement efficiency, aerobic base, VO₂ max, and pacing all matter.Mobility
Hip Mobility for BJJ.
Learn why hip mobility matters for Brazilian Jiu-Jitsu, which hip ranges grapplers need, and how to build usable mobility for guard retention, passing, scrambles, and leg pummelling.Power
Strength vs Power for Grapplers.
Learn the difference between strength and power for Brazilian Jiu-Jitsu, why grapplers need both, and when to focus on strength training versus explosive power training.Muscle
How Close to Failure Should Grapplers Train
Learn how close to failure BJJ athletes should train for strength, muscle, power, and recovery without turning every gym session into a recovery problem.Grip
Grip Strength for Jiu-Jitsu.
Learn how to train grip strength for jiu-jitsu using carries, hangs, wrist work, pinches, towel grips, and smart programming — without wrecking your elbows.Article Library
Browse by topic.
Strength, conditioning, mobility, nutrition and recovery guides for grapplers who want their gym work to support the mat.
Strength9 guidesConditioning6 guidesMobility5 guidesPower6 guidesGrip4 guidesMuscle6 guidesRecovery6 guidesNutrition9 guidesProgram Selection8 guides
Strength
9 articlesStrength
Bodyweight Strength for BJJ.
Learn how to build useful strength, conditioning, core control, and work capacity for Brazilian Jiu-Jitsu using bodyweight training when you do not have access to a gym.Strength
Core Training for BJJ.
Learn how grapplers should train core strength for Brazilian Jiu-Jitsu using bracing, rotation, anti-rotation, carries, hanging work, and trunk control that transfers to the mats.Strength
How to Choose Weights for BJJ.
Learn how grapplers should choose weights using RPE, reps in reserve, technical failure, warm-up sets, progression, and recovery-aware adjustments around BJJ training.Strength
Neck Training for BJJ.
Learn how grapplers should approach neck training for Brazilian Jiu-Jitsu with isometrics, upper-back work, posture, and careful progression without aggressive neck-bridging hype.Strength
Should You Lift Before or After BJJ
Learn whether grapplers should lift before or after BJJ, when to separate sessions, and how to organise strength training around hard rolling, technique classes, and recovery.Strength
Strength Training for BJJ Durability.
Learn how strength training can help grapplers build durability, load tolerance, and physical capacity for Brazilian Jiu-Jitsu without relying on injury-prevention guarantees.Strength
Strength Training for BJJ.
Learn how strength training supports Brazilian Jiu-Jitsu, which movement patterns matter most, how often grapplers should lift, and how to train hard without ruining recovery.Strength
What is RIR
Learn what RIR means, how reps in reserve helps grapplers choose weights, and how to use RIR with RPE, technical failure, and BJJ recovery.Strength
What is RPE
Learn what RPE means, how to use it for BJJ strength training, and how grapplers can choose the right weight without maxing out or wrecking recovery.Conditioning
6 articlesConditioning
Best BJJ Program for Conditioning.
Learn which BJJ Strong conditioning program is right for you, whether you need Basic Cardio, Max Gas Tank, BJJ Move, BJJ Strong, or better movement and technical efficiency.Conditioning
Cardio for BJJ.
Learn how to build cardio for BJJ using aerobic base training, VO₂ max work, and smart conditioning — without just rolling harder and hoping your gas tank improves.Conditioning
Is Running Good for BJJ
Is running good for BJJ conditioning Learn when running helps grapplers, when it is the wrong tool, and how to use it without wrecking your knees, recovery, or mat performance.Conditioning
VO₂ Max for BJJ.
Learn what VO₂ max means for Brazilian Jiu-Jitsu, why it matters for hard rounds and tournaments, and how to train it without turning every session into random suffering.Conditioning
Why You Still Gas Out Even Though You Roll Hard.
Still gassing out even though you roll hard Learn why BJJ sparring alone may not fix your gas tank, and how technique, movement efficiency, aerobic base, VO₂ max, and pacing all matter.Conditioning
Zone 2 for BJJ.
Learn how Zone 2 cardio helps Brazilian Jiu-Jitsu athletes build an aerobic base, recover faster between rounds, and improve conditioning without adding more hard training stress.Mobility
5 articlesMobility
Best BJJ Program for Mobility.
Learn when BJJ Move is the right program for mobility, movement efficiency, guard retention, hip mobility, shoulder control, and usable range for jiu-jitsu.Mobility
The Best Warm-Up for BJJ.
Learn how to warm up for Brazilian Jiu-Jitsu with a practical 8–10 minute routine for hips, shoulders, spine, trunk, breathing, and mat-specific movement.Mobility
Hip Mobility for BJJ.
Learn why hip mobility matters for Brazilian Jiu-Jitsu, which hip ranges grapplers need, and how to build usable mobility for guard retention, passing, scrambles, and leg pummelling.Mobility
Mobility for BJJ.
Learn how mobility training helps Brazilian Jiu-Jitsu athletes move better, use positions more efficiently, and build strength through the ranges BJJ demands.Mobility
Mobility vs Flexibility.
Learn the difference between mobility and flexibility for Brazilian Jiu-Jitsu, why passive stretching is not enough, and how grapplers can build range they can actually use on the mats.Power
6 articlesPower
Best BJJ Program for Power.
Learn when BJJ Power is the right program for explosiveness, when you should build strength first, and how to choose between BJJ Power, BJJ Strong, and BJJ Dominate.Power
BJJ Power vs BJJ Dominate.
Compare BJJ Power and BJJ Dominate to decide whether you need a focused explosive power program or a harder full-body BJJ performance plan.Power
How to Train Explosiveness for BJJ.
Learn how to train explosiveness for Brazilian Jiu-Jitsu using strength, jumps, throws, swings, push presses, and smart power programming without turning every workout into conditioning.Power
Power Training for BJJ.
Learn how to train power for Brazilian Jiu-Jitsu using strength, speed, jumps, throws, slams, Olympic lifting derivatives, and smart programming.Power
Strength vs Power for Grapplers.
Learn the difference between strength and power for Brazilian Jiu-Jitsu, why grapplers need both, and when to focus on strength training versus explosive power training.Power
Why Power Training Should Not Turn Into Conditioning.
Learn why power training for BJJ should stay fast, crisp, and explosive — and why turning jumps, throws, slams, and swings into conditioning can ruin the purpose of the session.Grip
4 articlesGrip
Best BJJ Program for Grip Strength.
Learn the best BJJ Strong resources for grip strength, whether you should start with Iron Grip, BJJ Strong, BJJ Dominate, or a full strength program.Grip
Grip Strength for Jiu-Jitsu.
Learn how to train grip strength for jiu-jitsu using carries, hangs, wrist work, pinches, towel grips, and smart programming — without wrecking your elbows.Grip
Grip Types for BJJ.
Learn the main grip types used in Brazilian Jiu-Jitsu, how they work, and how to train grip strength without turning every gym exercise into fake sport-specific nonsense.Grip
Train Grip Without Wrecking Your Elbows.
Learn how grapplers can build grip strength for BJJ using carries, hangs, wrist work, towel grips, and smart progression without overloading the elbows.Muscle
6 articlesMuscle
Best BJJ Program for Muscle.
Learn when BJJ Jacked is the right program for building muscle for Brazilian Jiu-Jitsu, and when BJJ Strong, BJJ Strength Foundation, or another program may be a better fit.Muscle
BJJ Jacked vs BJJ Strong.
Compare BJJ Jacked and BJJ Strong to decide whether you need a muscle-building hypertrophy program or a complete BJJ strength and conditioning base.Muscle
How Close to Failure Should Grapplers Train
Learn how close to failure BJJ athletes should train for strength, muscle, power, and recovery without turning every gym session into a recovery problem.Muscle
Build Muscle Without Ruining BJJ Recovery.
Learn how grapplers can build muscle for BJJ using hard hypertrophy training, technical failure, progressive overload, nutrition, and recovery-aware programming.Muscle
Hypertrophy for BJJ.
Learn how grapplers can build muscle for Brazilian Jiu-Jitsu using hard sets, technical failure, progressive overload, smart exercise selection, and recovery-aware programming.Muscle
Technical Failure Explained.
Learn what technical failure means, how it differs from sloppy failure, and how grapplers should use hard sets, RPE 10, and max reps without wrecking recovery.Recovery
6 articlesRecovery
Common BJJ Injuries & How to Train Smarter.
Learn the common injury patterns in Brazilian Jiu-Jitsu, why they happen, and how grapplers can train smarter with better strength, mobility, recovery, tapping habits, and load management.Recovery
How to Deload for BJJ.
Learn how grapplers should deload from BJJ, lifting, and conditioning so they can recover, keep training, and avoid running themselves into the ground.Recovery
Recovery for Grapplers.
Learn how grapplers can recover better from BJJ, lifting, and conditioning using sleep, nutrition, training load, deloads, stress management, and smarter programming.Recovery
Sleep for BJJ Recovery.
Learn why sleep matters for Brazilian Jiu-Jitsu recovery, strength training, conditioning, skill learning, mood, appetite, and performance on the mats.Recovery
Strength & Conditioning for Masters BJJ Athletes.
Learn how masters BJJ athletes should approach strength, conditioning, mobility, recovery, and training load so they can stay strong and keep improving on the mats.Recovery
What to Do If You Miss a Session.
Missed a BJJ strength workout Learn when to skip, move, modify, or repeat sessions without ruining your program or wrecking your recovery.Nutrition
9 articlesNutrition
Body Composition for Grapplers.
Learn how grapplers should think about body composition, muscle gain, fat loss, weight classes, performance, and training without chasing scale weight at the expense of BJJ.Nutrition
Calories & Macros for Grapplers.
Learn how calories, protein, carbs, and fats work for Brazilian Jiu-Jitsu athletes, including how to estimate your intake for performance, fat loss, or muscle gain.Nutrition
Carbs for BJJ Performance.
Learn how carbohydrates support Brazilian Jiu-Jitsu training, hard rounds, lifting, conditioning, recovery, and competition-day performance.Nutrition
Competition Day Nutrition.
Learn how to fuel Brazilian Jiu-Jitsu competition day with simple carbs, protein, fluids, electrolytes, and practical timing without upsetting your stomach or ruining your performance.Nutrition
Fat Loss for BJJ Without Killing Performance.
Learn how grapplers can lose fat for Brazilian Jiu-Jitsu while keeping energy, strength, recovery, and mat performance intact.Nutrition
Hydration for BJJ.
Learn how to hydrate for Brazilian Jiu-Jitsu, estimate sweat loss, replace fluids after training, and use electrolytes properly for hard rolling, gi sessions, and competition days.Nutrition
Nutrition for BJJ.
Learn how to eat for Brazilian Jiu-Jitsu using calories, protein, carbs, fats, hydration, and simple meal timing that supports hard training and recovery.Nutrition
Protein for BJJ.
Learn how much protein Brazilian Jiu-Jitsu athletes need for strength, muscle, recovery, and body composition, plus simple ways to hit your target without overcomplicating food.Nutrition
Supplements for BJJ.
Learn which supplements may help Brazilian Jiu-Jitsu athletes, including creatine, caffeine, protein powder, electrolytes, carbs, and which supplements are usually overhyped.Program Selection
8 articlesProgram Selection
Best BJJ Program for Competitors.
Learn which BJJ Strong program to choose before competition, based on whether you need strength, conditioning, power, mobility, muscle, or recovery.Program Selection
Best BJJ Strength Program for Beginners.
Learn what beginners should look for in a BJJ strength program, how often to lift, which exercises matter, and when to start with BJJ Strength Foundation.Program Selection
Best Program if You Train BJJ 5 Days a Week.
Train BJJ five days per week Learn which BJJ Strong program fits best, how often to lift, and how to avoid adding too much strength and conditioning on top of hard mat training.Program Selection
Best Training Split for BJJ.
Learn the best training split for BJJ athletes, why full-body lifting usually works best for grapplers, and how to fit strength training around jiu-jitsu without wrecking recovery.Program Selection
BJJ Move vs BJJ Strong.
Compare BJJ Move and BJJ Strong to decide whether you need mobility-strength work or a complete BJJ strength and conditioning base.Program Selection
BJJ Strong vs BJJ Dominate.
Compare BJJ Strong and BJJ Dominate to choose the right BJJ strength and conditioning program based on your experience, recovery, training schedule, and goals.Program Selection
Can You Combine BJJ Strong Programs
Learn when to combine BJJ Strong programs, when to run one at a time, and how to avoid stacking too much strength, conditioning, mobility, and BJJ training at once.Program Selection
How to Combine Lifting & BJJ.
Learn how to combine strength training and Brazilian Jiu-Jitsu without wrecking recovery, including weekly templates for 2, 3, 4, and 5-day BJJ schedules.Free Downloads
Guides you can save.
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Free guide
Strong For BJJ
A free 2-day full-body strength plan for grapplers who want the simplest place to start.
Open opt-in →Free guideGrappler's Mobility Guide
A practical mobility guide for hips, shoulders and positions that matter on the mat.
Open opt-in →Free guideBJJ Nutrition 5 Pillars
Simple nutrition principles for training, recovery and better mat performance.
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