Programs / Strength · Foundation / BJJ Strength Foundation
Beginner-Friendly · FoundationBJJStrength Foundation
Build real grappling
strength from the ground up.
Experience Level
Program Focus
Why BJJ Strength Foundation
Your first real strength base — done right.
BJJ Strength Foundation is the ideal starting point — a 12-week base of strength and power for grapplers. Select either the 2-day or 3-day version — they're separate products, so you choose one before checkout. A fresh, approachable on-ramp before heavier blocks.
Learn The Lifts
Groove the basics
High-value compound movements taught with a demo on every lift, so you build confident technique before chasing big numbers.
Build A Base
Strength & power from zero
An approachable 12-week progression that turns first-time lifters into genuinely stronger, more capable grapplers.
Stay Consistent
Time-efficient and doable
Short, superset-driven sessions that fit a busy week and a full mat schedule — the habit everything else is built on.
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 ProgramThe Program
Lifetime access to BJJ Strength Foundation — a 12-week beginner-friendly strength block built for grapplers. Choose either the 2-day or 3-day version (separate products).
- 3 periodised phases
- Demo video on every lift
- Substitutions for every movement
The AppYour 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 GrapplersMade 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 — Start strong
Your strength base
No one ever lost a roll for being too strong. Foundation builds a fresh, confident base of strength and power — the platform every other BJJ Strong program is built on.
02 — Learn the lifts
Three phases: Learn · Build · Progress
A patient, approachable progression: groove the movements with a demo on every lift, build a base, then add load as your technique and confidence grow.
03 — Build resilience early
68.8%of grapplers take a 2-week-plus injury layoff over three years. Building a strength base early is one of the best ways to halve that risk before it ever costs you mat time.
04 — Made for beginners
Time-efficient and doable
Short, superset-driven sessions — built to fit a busy life and a full mat schedule while you build the habit. Choose either the 2-day or 3-day version (separate products).
Program preview
Sample Session
Week 1 — Day 1. A preview of the style and structure inside the full TrainHeroic program.
Week 1 — Day 1
Week 1 — Day 1
| Order | Exercise | Sets | Reps | RPE / Rest |
|---|---|---|---|---|
| W | Warm-Up — gate openers, wall squat, squat pulls warm-up | 1 | circuit | — |
| 1A | Zercher Squat superset | 3 | 8 | RPE 6 |
| 1B | Jefferson Curl superset | 3 | 10 | 60s |
| 2A | 90° Supported Row superset | 3 | 8 | RPE 6 |
| 2B | Banded Push-Ups superset | 3 | 10 | RPE 6 · 90s |
| 3A | Standing KB Shoulder Press superset | 3 | 8 / side | RPE 6 |
| 3B | Band Look-Aways superset | 2 | 10 / side | 60s |
| 4 | Walking Lunges | 3 | 8 / side | RPE 6 · 60s |
| 5 | Single-Arm Farmers Carry | 2 | 20m / side | RPE 7 |
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.
"Kieren's foundational strength program made me stronger and more injury-resistant on the mats. I'm tapping people more and getting tapped less."
"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."
"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."
"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."
"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!"
"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."
Kieren LefevreMeet your coach
"Your training should make you harder to deal with on the mats — not wreck your week."
BJJ Strength Foundation 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.
The offer
One payment. Yours for life.
One-time payment · Lifetime access
The 2-day and 3-day are separate products — your purchase includes the one version you select. Self-guided, delivered in TrainHeroic. One-time payment in USD · lifetime access · no subscription or auto-renew.
Questions
Good to know.
What makes BJJ Strength Foundation different +
How is it different from BJJ Strong +
Is it suitable for beginners and white belts +
Is this a competition-prep program +
What's the time commitment & equipment +
How do I access it +
Is it suitable for women +
What's your refund policy +
Build your strength base.
Start strong and stay on the mats. One payment, lifetime access, delivered straight to your phone.
Get Lifetime Access — $99 →