BJJ Dominate — BJJ Strong

Why Dominate

Train for performance — not bodybuilding, not powerlifting.

BJJ Dominate is a 12-week, 3× per week, full-body engine: strength, power, and the conditioning to outlast everyone in your bracket. Built to complement your mat time, never bury it.

01

Strength

Get harder to move

Heavy, grappling-specific compound work builds the base strength that wins scrambles, grip battles and exchanges.

02

Power

Get explosive

Wave-loaded power blocks develop the rate of force that turns positional advantage into a finished pass or pin.

03

Conditioning

Build a gas tank that won't quit

Integrated conditioning keeps you sharp into the last minute of the last round, when most grapplers fold.

What you get

The program — and the app to run it.

A periodised 12-week block delivered through TrainHeroic, with a demo video on every lift. Everything you need to train, nothing you don't.

The Program

Lifetime access to BJJ Dominate — a 12-week, 3× per week full-body strength, power & conditioning block built for grapplers.

3 periodised phases
Demo video on every lift
Substitutions for every movement

The App

Your Fitness App

Delivered through TrainHeroic. Log your sets, auto-track loads, hit built-in rest timers and watch a demo of every movement — all from your phone.

Built-in rest timers
Weight & PR tracking
Offline-ready sessions

Built for Grapplers

Made for the Mats

Every session is sport-specific — full-body, superset-driven and periodised to build the strength, power and gas tank that carry straight onto the mats. Programmed by a coach who competes.

Jiu-jitsu-specific programming
Complements your mat week
By a competing coach

The benefits

Built to make you a problem on the mats.

01 — Win every phase

Strength, power & engine

Dominate trains the three qualities that decide matches — the strength to control, the power to finish, and the conditioning to still be sharp in the final exchange.

02 — Periodised to peak

Three phases: Strength — Power — Peak

Wave-loaded blocks build strength, convert it to power, then sharpen you to a competition peak — so you arrive on the day at your best, not your most fatigued.

03 — Stay on the mats

68.8%

of grapplers lose at least two weeks to injury over three years. Sport-specific strength training halves that risk — Dominate keeps you competing, not rehabbing.

04 — Fits your week

3× a week, around your mat time

Full-body and superset-driven, each ~60-minute session is built to leave you fresh for class and sparring — not steal your recovery.

Program preview

Sample Session

Week 1 — Day 1. A preview of the style and structure inside the full TrainHeroic program.

Week 1 — Day 1

Order	Exercise	Sets	Reps	RPE / Rest
W	Dynamic Warm-Up — gate openers, inch worm, T-spine warm-up	1	circuit
1A	Chest-Supported Dumbbell Row superset	6	6	RPE 7
1B	Barbell Back Squat superset	4	8	RPE 7 — 90s
2A	Single-Arm KB Shoulder Press superset	4	6	RPE 7
2B	Jefferson Curl superset	4	5	60s
3A	Banded Push-Ups superset	3	10
3B	Band Look-Aways superset	3	5	45s
C	Ski-Erg Sprints conditioning	6	10	max — 60s

A single preview session is shown here. The full progression and all training days are delivered inside TrainHeroic.

What grapplers say

1,700+ grapplers. Real results.

"The BJJ Dominate program is the best training program I have ever done — and the only one I've been consistent with and finished."

MI

Mick

BJJ Dominate

"He knew exactly what I needed to work on. I won my Naga gold medal recently and competed successfully against bigger opponents — that takes more stamina, more power."

MM

Marawan Mansour

Competitor

"It helped me a lot, especially with a knee issue I had. The exercises are easy to follow, it's very well structured, and it allows for resting time."

AR

Andres R.

Grappler

"Nothing beats a true expert. Kieren's who I trust for my performance on the mats — and who I trust to take care of yours as well."

JP

Jordan Preisinger

Jordan Teaches Jiujitsu

"Putting in the extra work to look after my body has 100% transferred to the mats. I'm tapping people more and getting tapped less, baby!"

CK

Chad Ketting

Blue Belt

"Working with Kieren has done marvels for my BJJ game off the mats. He does more than write a plan — he educates you along the way."

JB

James Buchanan

Grappler

Kieren Lefevre

Meet your coach

"Your training should make you harder to deal with on the mats — not wreck your week."

BJJ Dominate is built by a coach who competes. Every phase is shaped around the reality of training jiu-jitsu several times a week — leaving room for classes, sparring and recovery while still building real strength, power and a gas tank that lasts. No copy-pasted bro splits. Programming that respects the mat.

BJJ Performance Coach Certified PT Strength & Conditioning ISSN Sports Nutrition

The offer

One payment. Yours for life.

✓

Lifetime access to BJJ Dominate12-week, 3× per week full-body strength, power & conditioning program.

✓

A demo video on every movementTap any exercise to watch the lift — no guessing form mid-session.

✓

RPE-based, auto-regulating loadsThe program flexes with your recovery, sleep and mat load.

✓

Delivered in the TrainHeroic appLog sets, track PRs and hit built-in rest timers from your phone.

✓

No-risk, 100% satisfaction guaranteeNo-questions-asked 14-day money-back guarantee.

$149USD

One-time payment — Lifetime access

Self-guided program, delivered in TrainHeroic. One-time payment in USD · lifetime access · no subscription or auto-renew.

Get Lifetime Access →

Delivered via TrainHeroic

Questions

Good to know.

What makes BJJ Dominate different +

Training for BJJ isn't bodybuilding or powerlifting — it's training for performance. Dominate has three areas of focus: strength, power and conditioning, developed through a multi-phase wave-loading format so you get stronger, more explosive, and outlast your competition. It takes a full-body approach with a heavy reliance on supersets to stay time-efficient — and it's designed to complement your grappling, not detract from it.

How is it different from BJJ Beast Mode +

Both turn you into a problem on the mats — they just get there differently. Dominate is a 3× per week program suitable for all levels that integrates conditioning with your strength & power work — efficient yet highly effective. Beast Mode is a 4–5× per week block for intermediate-to-advanced lifters and demands a substantial time commitment. For most competitors and hobbyists, we recommend Dominate.

Is it suitable for beginners and white belts +

Yes. Dominate is suitable for all experience levels — from day-1 white belts to competitive black belts — though it may be challenging for brand-new lifters. Every movement has a regression and substitution.

Is this a competition-prep program +

Yes. Dominate is built to prepare you to dominate your bracket at your next tournament. Run it for comp prep, or simply to become an absolute weapon on the mats — strong, explosive, with an unstoppable gas tank and a lower risk of injury.

What's the time commitment & equipment +

3× per week, around 60 minutes per session. You'll want access to standard gym kit — barbell, dumbbells, kettlebells, bench, rack, weight plates, bands and a medicine ball — though most movements have substitutions.

How do I access it +

After checkout you get instant access through the TrainHeroic app — log workouts, track loads, hit rest timers and watch a demo of every movement from your phone.

Is it suitable for women +

Absolutely. Dominate suits anyone wanting to get strong and explosive and reduce their risk of injury on the mats.

What's your refund policy +

We stand behind the program with a no-questions-asked 14-day money-back guarantee. Not happy within 14 days of purchase? Email us and we'll refund you in full — no proof of effort required.

Start dominating on the mats.

Get strong, explosive and hard to deal with. One payment, lifetime access, delivered straight to your phone.

Get Lifetime Access — $149 →

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