Training Program

Functional Conjugate BJJ PDF

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  • Experience Level: Advanced
  • Goal: Performance
  • Minimum Training Days: 2
  • Equipment Needed: dumbbells, bench, kettlebells, barbell, trap bar, squat rack with pull-up bar, one piece of cardio equipment, resistance bands, and a plyo box

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Unlock your potential on the mats with our 3X Per Week Full-Body Conjugate Program for BJJ athletes—built for grapplers who need strength, power, and conditioning without sacrificing time to recover, drill, and roll. Designed for busy practitioners, this 8-week program delivers results with just three highly effective sessions per week, allowing you to stay fresh and explosive for training.

This PDF mirrors the structure and methodology used in our Functional Conjugate programs inside the TrainHeroic app—now tailored specifically for the demands of Brazilian Jiu-Jitsu.

What You’ll Get:

  • 8 Weeks of Full-Body Strength & Power Programming built for grapplers

  • 3 Sessions Per Week designed to complement your BJJ schedule (2 full body strength sessions + 1 optional conditioning session per week)

  • Optional Conditioning & Mobility Work for off days

  • BJJ-Specific Strength Pairings to improve grips, hips, and rotational power

  • Step-by-Step Exercise Demos

  • Warm-Ups & Cooldowns Designed for Combat Sports

  • Detailed Training Notes so you know exactly what to do and why

  • Private Community Access for support and coaching

Train smarter so you can roll harder—build strength, power, and resilience with just three sessions per week.

Refund Policy:

This is a one-time purchase PDF program that you receive access to as soon you purchase so there are no refunds available at this time. 
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Functional Conjugate BJJ PDF | Training Program

The goal of this program is Performance and is built for 2 minimum training days.

Equipment Needed: dumbbells, bench, kettlebells, barbell, trap bar, squat rack with pull-up bar, one piece of cardio equipment, resistance bands, and a plyo box