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Programs / Strength — Pure Strength / BJJ Strong

Flagship — Pure Strength

BJJStrong

Real grappling strength.
Harder to deal with.

Experience Level

BeginnerIntermediateAdvanced

Program Focus

PowerStrengthConditioning
$99 USD One-time — Lifetime access
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1,700+
Grapplers Worldwide
17,500+
Programs Delivered
3.1M+
BJJ Education Views

Why BJJ Strong

Real strength — the kind that wins exchanges.

BJJ Strong is a 12-week, full-body strength program — heavy compound lifting, wave-loaded progression and high RPE — built to make you genuinely harder to move on the mats. Select either the 2-day or 3-day version — they're separate products, so you choose one before checkout.

01

Compound Lifting

Get genuinely strong

Heavy squat, hinge, press and pull work builds the raw, full-body strength that makes you hard to move and tough to submit.

02

Wave Loading

Progress without stalling

A wave-loaded structure pushes your strength up week over week, sidestepping the plateaus flat linear programs run into.

03

Time-Efficient

Built around your mat week

Superset-driven sessions keep training to around 60 minutes and leave enough in the tank for class and sparring.

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.

BJJ Strong program bookThe Program

The Program

Lifetime access to BJJ Strong — a 12-week pure-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
TrainHeroic appThe 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
Kieren Lefevre, BJJ strength coachBuilt 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 — Strength that transfers

Harder to move, tougher to submit

Real compound strength shows up everywhere in grappling — controlling position, breaking grips, surviving bad spots. No one ever lost a roll for being too strong.

02 — Built to progress

Three phases: Intro — Strength — Power

A wave-loaded structure adds strength week over week and dodges plateaus, finishing with a power emphasis that makes your new strength fast.

03 — Durable, not delicate

68.8%

of grapplers take a 2-week-plus injury layoff over three years. Getting genuinely strong is one of the best ways to halve that risk and stay training.

04 — Two schedules

Choose your version — 2-day or 3-day

Select either the 2-day or 3-day version — they're separate products, so you choose one before checkout. Time-efficient supersets keep every session to around 4560 minutes.

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

OrderExerciseSetsRepsRPE / Rest
WWarm-Up Superset — T-spine smash, deep squat & reach, dislocates warm-up3
1Trap Bar Deadlift46RPE 6 — 2min
2Dumbbell Floor Press46RPE 6 — 90s
3Goblet Squat46RPE 6 — 90s
4AHanging Leg Raises superset310
4BIsometric Med-Ball Squeeze superset210smax
CScorpion & Couch Stretch cool-down330seach side

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.

"Six months of BJJ Strong and my strength, conditioning and mobility are all up — and I've stayed resilient to injuries. You can't go wrong."
CW
Chris W.
BJJ Purple Belt
"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 LefevreKieren Lefevre

Meet your coach

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

BJJ Strong 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 Strong12-week pure-strength program. Choose the 2-day or 3-day version (separate products).
✓
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.
BJJ Strong
$99USD

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.

Get Lifetime Access →
Delivered via TrainHeroic

Questions

Good to know.

What makes BJJ Strong different +
Training for BJJ isn't bodybuilding or powerlifting — it's training for performance. BJJ Strong is a pure-strength program: heavy compound movements, wave-loaded progression and high RPE, built specifically for grappling. It uses a full-body approach with supersets to stay time-efficient — and it's designed to complement your grappling, not detract from it.
How is it different from BJJ Strength Foundation +
Both build grappling strength. Strength Foundation is the ideal starting point if you're newer to lifting — a fresh, approachable base of strength and power. BJJ Strong leans heavier into compound lifting, wave-loaded progression and the familiar feel of powerlifting (it's not a powerlifting program). If you've got lifting experience and want serious strength, Strong is the pick.
Is it suitable for beginners and white belts +
Yes. BJJ Strong suits all experience levels — from day-1 white belts to competitive black belts. If you are brand new to lifting, BJJ Strength Foundation is the gentler on-ramp.
Is this a subscription +
No. You buy BJJ Strong once and keep it for life — one-time payment, lifetime access. No subscription. No auto-renew. The 2-day and 3-day versions are separate products, so choose the one that fits your mat week before checkout.
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. BJJ Strong suits anyone wanting to get genuinely strong 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 getting strong for the mats.

Build real grappling strength and stay on the mats. One payment, lifetime access, delivered straight to your phone.

Get Lifetime Access — $99 →
$99 Lifetime
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