Jiu-Jitsu/Submission Wrestling Strength Program

The following is a 5-week program designed to prepare you for a tournament on

the weekend of week 6. The %1RM assume you have previously tested (or can
closely estimate) your 1RM for the flat barbell bench press, barbell back squat,
and weighted chin-up. For other lifts use a weight that is challenging for the
number of reps prescribed. It isn't necessary to go to failure on every set, just
make sure you are working hard. The intensity does not increase linearly on this
program so don't increase the weight workouts where a %1RM feels light - it is
meant to be that way to increase your recovery.
Although this is a Tuesday/Thursday/Saturday workout it can be done on
any 3 non-consecutive days.

Week 1

Warm-Up (Use for all workouts this week)

Lunge and Twist

x10 (10 lb. plate)

Back Extension

x10

Squat and Press

x10 (Bar only)

Int/Ext Rotator

x10 each

Tuesday

Hang Clean

x5______

x5______

x5_______

BB Back Squat

x8______

x8______

x8_______

DB 1-Leg Squat

x8/leg____

x8/leg____

x8/leg____

Lying Leg Curl

x10_____

x10______

Flat BB Bench Press

x10_____

x10______

DB Decline Bench

x12______

x12______

DB Shoulder Press

x12______

x12______

Hammer Low Row

x15______

x15______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

U_____

D_____

Clean Grip High Pull (Hang)

x5_______

x5_______

x5_______

Flat BB Bench Press

x8_______

x8_______

x8_______

DB Incline Bench

x10______

x10______

x10______

75% 1RM

x10______

70% 1RM

S_____

Ab Circuit

Thursday

75% 1RM

Jiu-Jitsu/Submission Wrestling Strength Program

Triceps Pressdown

x10______

x10______

Weighted Chinups

x10______

x10______

DB Bent Row

x12______

x12______

DB Shoulder Complex

x12/way

F_______

DB Front Lunge

x15______

x15______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

Push Press

x10______

70% 1RM

S_______

R_______

U_______

D_______

S_______

x5_______

x5_______

x5_______

Weighted Chinups

x8_______

x8_______

x8_______

Seated Cable Row

x10______

x10______

x10______

DB Alt. Hammer Curl

x10______

x10______

BB Back Squat

x10______

x10______

DB RDL

x12______

x12______

Flat DB Bench Press

x15______

x15______

BB Upright Row

x12______

x12______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

Ab Circuit

Saturday

U_______

75% 1RM

x10______

D_______

70% 1RM

S_______

Ab Circuit

Week 2

Warm-Up (Use for all workouts this week)

BB Side Lunge

x8/side (Bar only)

BB Good Morning

x10 (Bar only)

DB Overhead Squat

x10

Int/Ext Rotator

x10 each

Tuesday

Hang Clean

x5______

x5______

x3_______

BB Back Squat

x8______

x8______

x8_______

DB 1-Leg Squat

x8/leg____

x8/leg____

x8/leg____

Lying Leg Curl

x10_____

x10______

78% 1RM

Jiu-Jitsu/Submission Wrestling Strength Program

Flat BB Bench Press

x10_____

x10______

x10______

DB Decline Bench

x12______

x12______

DB Shoulder Press

x12______

x12______

Hammer Low Row

x15______

x15______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

U_____

D_____

Clean Grip High Pull (Hang)

x5_______

x5_______

x3_______

Flat BB Bench Press

x8_______

x8_______

x8_______

DB Incline Bench

x10______

x10______

x10______

Triceps Pressdown

x10______

x10______

Weighted Chinups

x10______

x10______

DB Bent Row

x12______

x12______

DB Shoulder Complex

x12/way

F_______

DB Front Lunge

x15______

x15______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

Push Press

72% 1RM

S_____

Ab Circuit

Thursday

78% 1RM

x10______

72% 1RM

S_______

R_______

U_______

D_______

S_______

x5_______

x5_______

x3_______

Weighted Chinups

x8_______

x8_______

x8_______

Seated Cable Row

x10______

x10______

x10______

DB Alt. Hammer Curl

x10______

x10______

BB Back Squat

x10______

x10______

DB RDL

x12______

x12______

Flat DB Bench Press

x15______

x15______

BB Upright Row

x12______

x12______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

Ab Circuit

Saturday

Ab Circuit

U_______

78% 1RM

x10______

D_______

72% 1RM

S_______

Jiu-Jitsu/Submission Wrestling Strength Program

Week 3

Warm-Up (Use for all workouts this week)

BB Front Squat/Jerk

x10 (Bar only)

BB Overhead Split Squat

x10 (Bar only)

DB Neider Press

x10

Int/Ext Rotator

x10 each

Tuesday

Hang Clean

x5______

x3______

x3_______

BB Back Squat

x5______

x5______

x5______

DB 1-Leg Squat

x8/leg____

x8/leg____

x8/leg____

Lying Leg Curl

x10_____

x10______

Flat BB Bench Press

x10_____

x10______

DB Decline Bench

x12______

x12______

DB Shoulder Press

x12______

x12______

Hammer Low Row

x15______

x15______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

U_____

D_____

Clean Grip High Pull (Hang)

x5_______

x3_______

x3_______

Flat BB Bench Press

x5_______

x5_______

x5_______

DB Incline Bench

x10______

x10______

x10______

Triceps Pressdown

x10______

x10______

Weighted Chinups

x10______

x10______

DB Bent Row

x12______

x12______

DB Shoulder Complex

x12/way

F_______

DB Front Lunge

x15______

x15______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

x5_______

80% 1RM

x10______

65% 1RM

S_____

Ab Circuit

Thursday

x10______

65% 1RM

S_______

R_______

U_______

D_______

S_______

x3_______

x3_______

Ab Circuit

Saturday

Push Press

80% 1RM

Jiu-Jitsu/Submission Wrestling Strength Program

Weighted Chinups

x5_______

x5_______

x5_______

Seated Cable Row

x10______

x10______

x10______

DB Alt. Hammer Curl

x10______

x10______

BB Back Squat

x10______

x10______

DB RDL

x12______

x12______

Flat DB Bench Press

x15______

x15______

BB Upright Row

x12______

x12______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

U_______

80% 1RM

x10______

D_______

65% 1RM

S_______

Ab Circuit

Week 4

Warm-Up (Use for all workouts this week)

BB Clean and Jerk

x10 (Very light)

Rev Lunge and Twist

x10 (10 lb plate)

DB Swing Through

x10

Int/Ext Rotator

x10 each

Tuesday

Hang Clean

x3______

x3______

x3_______

BB Back Squat

x5______

x5______

x5______

DB 1-Leg Squat

x8/leg____

x8/leg____

x8/leg____

Lying Leg Curl

x10_____

x10______

Flat BB Bench Press

x10_____

x10______

DB Decline Bench

x12______

x12______

DB Shoulder Press

x12______

x12______

Hammer Low Row

x15______

x15______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

Ab Circuit

Thursday

U_____

85% 1RM

x10______

D_____

75% 1RM

S_____

Jiu-Jitsu/Submission Wrestling Strength Program

Clean Grip High Pull (Hang)

x3______

x3______

x3______

Flat BB Bench Press

x5_______

x5_______

x5_______

DB Incline Bench

x10______

x10______

x10______

Triceps Pressdown

x10______

x10______

Weighted Chinups

x10______

x10______

DB Bent Row

x12______

x12______

DB Shoulder Complex

x12/way

F_______

DB Front Lunge

x15______

x15______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

Push Press

85% 1RM

x10______

75% 1RM

S_______

R_______

U_______

D_______

S_______

x3______

x3______

x3______

Weighted Chinups

x5_______

x5_______

x5_______

Seated Cable Row

x10______

x10______

x10______

DB Alt. Hammer Curl

x10______

x10______

BB Back Squat

x10______

x10______

DB RDL

x12______

x12______

Flat DB Bench Press

x15______

x15______

BB Upright Row

x12______

x12______

DB Shrugs

x15______

3-Way Wrist Curl

x12/way

Ab Circuit

Saturday

Ab Circuit

U_______

85% 1RM

x10______

D_______

75% 1RM

S_______