GET STRONG, MOBILE, ANDINJURY PROOF FOR BJJ

JOE WORTHINGTON & JAMES ‘TENACITY’ TOMLINSON

This program has two sections - one for people who have access to a gym, and one for those training at home or on the mats. Whichever section is relevant to you, we suggest checking out the other section so that you get an idea of the different exercises available to you.

Whether you’ve been training just a few weeks, or you’re a seasoned competitor, you are aware that injuries in the sport are a reality.

This program is designed to make you strong, more mobile, and injury-proof.

Having strength, coordination and being body aware means you’re less prone to injury. When the time comes that you do get injured, you’ll recover faster and get back on the mats sooner.

The layout of the program layout of the

program is simple. We have two strength workouts. On top of that we have two mobility routines - pre-class and post-class mobility.

The strength workouts around 60mins each (once you’ve got a handle on them). We suggest you film yourself doing the exercises and review your technique against our videos after each session. This will enable you to become proficient with the exercises in the shortest time possible.

If you can only afford to train once per week, we have you covered. We suggest you choose workout 1 OR 2, and follow that workout only for six weeks. Once that’s done, you can then move onto the other workout and follow that for six weeks. This way you get all the benefits of the program, just in a shorter amount of time.

BULLETPROOF PROGRAM FOR BJJWELCOME TO THE

The rep ranges of the exercises in this first two cycles of the program are mostly 8-12.

Start with a load/variation that allows 8 reps for all sets, from there, increase the reps gradually up to 12. Once that’s manageable for all sets, increase load/variation again and bring reps down to 8. Repeat this process as needed throughout the program. This is how you will make continuous gains in the BBJJ program

Injuries - it’s super important that you watch our specific videos on dealing with injury. Remember that you’re not alone. This is part of the sport.

if you have an injury, follow the steps we recommend in the Injury Management videos. Bear in mind that there’s no rush either. We don’t want to make your injury worse, or have you spend any more time off the mats

We want to make you recover faster, and come back stronger and more athletic than ever. This program is a pathway for you to return to BJJ, the thing you love

Treat your injuries with care. Make sure you do your strength work, do your mobility work, and you’ll be on the right track towards returning to BJJ as quick as possible

That’s about all for now. Everything else you need can be found inside the program. If you have any specific questions please check our FAQ on the website and feel free to contact us.

- Joey and JT

If you’re able to train more, then you can go ahead and repeat one, or both workouts per week.

The BBJJ program gives you the flexibility to train between one and four sessions per week.

As a general guide, we suggest you start with two sessions per week. Run this for four weeks and then gauge how you’re progressing. If you feel ready to take more on, add a session, and run for another 4 weeks.

One the mobility work, make sure to watch the videos where we discuss the details of how to approach this part of the program. The basic format is 10mins of mobility work before and after each BJJ class.

The mobility work is the stuff that will keep you supple, allow you to get more out of your strength training, and enable to you to move better on the mats.

Depending on your level of experience, you will likely experience some muscular soreness for at least the first couple of weeks.

Even for experienced athletes, allow yourself a month or so to get used to this. In the short term this may impede your BJJ training, but it will quickly subside as you adapt to the program .

Slowly increase intensity on exercises over this period. You take it as slow as you need to.

In terms of recovery, you will likely experience some extra fatigue over this time too... Be sure to sleep an extra hour per night, and make sure you’re eating enough nutritious food and hydrating adequately.

DISC 1GYM

STRENGTH CYCLE 1

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A

Warm UpComplete 2 sets of

Cossack Squat Alternating 12 reps / Hold 1 second each repTHEN STRAIGHT INTO

Seated Rotation Alternating 12 reps / Hold 1 second each repTHEN STRAIGHT INTO

Tabletop Press 10 reps / Hold last rep 10 secondsNO REST

B

Superset 1Complete 4 sets of

Romanian Deadlift 8 to 12 repsTHEN STRAIGHT INTO

Push Up L1 8 to 12 repsREST 60 SECOND

C

Superset 2Complete 4 sets of

Kettle Bell/Dumb Bell Deadlift 8 to 12 reps THEN STRAIGHT INTO

Kettle Bell Overhead Press 8 to 12 repsREST 60 SECONDS

Hollow Body L1 45 to 60 secondsTHEN STRAIGHT INTO

Straight Arm Hang 45 to 60 secondsNO REST

D

Core/GripComplete 3 sets of

*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these

W O R K O U T 1

Strength ProgramLEVEL 1 (GYM)

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A

Warm UpComplete 2 sets of

Active Pigeon 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Active Wall Lunge 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Arched Chest Stretch 45 secondsNO REST

B

Superset 1Complete 4 sets of

Goblet Squat 8 to 12 repsTHEN STRAIGHT INTO

Ring Row L1 8 to 12 repsREST 60 SECOND

C

Superset 2Complete 4 sets of

Kettle Bell Rack Squat 8 to 12 reps THEN STRAIGHT INTO

Bent Over Row L1 8 to 12 repsREST 60 SECONDS

Back Extension 10 to 15 repsTHEN STRAIGHT INTO

Farmers Walk 40 stepsNO REST

D

Core/GripComplete 3 sets of

*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these

W O R K O U T 2

Strength ProgramLEVEL 1 (GYM)

DISC 2GYM

STRENGTH CYCLE 2

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A

Warm UpComplete 2 sets of

Split Good Morning 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Cossack Squat Alternating 12 reps / Hold 1 second each repTHEN STRAIGHT INTO

Side Lying Rotation 45 secondsNO REST

B

Superset 1Complete 4 sets of

Deadlift 8 to 12 repsTHEN STRAIGHT INTO

Palm Press 8 to 12 repsREST 60 SECOND

C

Superset 2Complete 4 sets of

Kettle Bell Swing 8 to 12 reps THEN STRAIGHT INTO

Push Up L2 8 to 12 repsREST 60 SECONDS

Hollow Body L2 45 to 60 secondsTHEN STRAIGHT INTO

Supinated Chest to Bar 10 to 30 secondsNO REST

D

Core/GripComplete 3 sets of

*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these

W O R K O U T 1

Strength ProgramLEVEL 2 (GYM)

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A

Warm UpComplete 2 sets of

Knee Drop L1 Alternating 16 repsTHEN STRAIGHT INTO

Active Pigeon 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Hang Variation 45 to 60 secondsNO REST

B

Superset 1Complete 4 sets of

Back Squat 8 to 12 repsTHEN STRAIGHT INTO

Horizontal Ring Row L2 8 to 12 repsREST 60 SECOND

C

Superset 2Complete 4 sets of

Shrimp Squat L1 8 to 12 reps THEN STRAIGHT INTO

Bent Over Row L2 8 to 12 repsREST 60 SECONDS

Reverse Hyper L1 10 to 15 repsTHEN STRAIGHT INTO

Towel Hang 30 to 60 secondsNO REST

D

Core/GripComplete 3 sets of

*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these

W O R K O U T 2

Mobility ProgramLEVEL 2 (GYM)

DISC 3MOBILITY CYCLE 1 & 2

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A

Pre-Class 1Complete 2-3 sets of

Cossack Squat Alternating 12 reps / Hold 1 second each repTHEN STRAIGHT INTO

Seated Rotations Alternating 12 reps / Hold 1 second each repTHEN STRAIGHT INTO

Tabletop Press 10 reps / Hold last rep 10 secondsNO REST

B

Post-Class 1Complete 2 sets of

Frog Stretch 60 secondsTHEN STRAIGHT INTO

Wall Lunge 60 secondsTHEN STRAIGHT INTO

Seated Shoulder Extension 60 secondsNO REST

W O R K O U T 1

Mobility ProgramLEVEL 1

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A

Pre-Class 1Complete 2-3 sets of

Active Pigeon 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Active Wall Lunge 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Arched Chest Stretch 45 secondsNO REST

B

Post-Class 1Complete 2 sets of

Wall Lunge 60 secondsTHEN STRAIGHT INTO

Lazy Pigeon 60 secondsTHEN STRAIGHT INTO

Arched Chest Stretch 60 secondsNO REST

W O R K O U T 2

Mobility ProgramLEVEL 1

bulletproofforbjj.com

A

Pre-Class 1Complete 2-3 sets of

Split Good Morning 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Cossack Squat Alternating 12 reps / Hold 1 second each repTHEN STRAIGHT INTO

Side Lying Rotation 45 secondsNO REST

B

Post-Class 1Complete 2 sets of

Wall Lunge 60 secondsTHEN STRAIGHT INTO

Frog Stretch 60 secondsTHEN STRAIGHT INTO

Scorpion 60 secondsNO REST

W O R K O U T 1

Mobility ProgramLEVEL 2

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A

Pre-Class 1Complete 2-3 sets of

Active Wall Lunge 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Active Pigeon 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Hang Variation 45 seconds to 60 secondsNO REST

B

Post-Class 1Complete 2 sets of

Side Hanging Cobra 60 secondsTHEN STRAIGHT INTO

Kneeling Hamstring Stretch 60 secondsTHEN STRAIGHT INTO

Side Lying Rotation 60 secondsNO REST

W O R K O U T 2

Mobility ProgramLEVEL 2

DISC 4HOME GYM

STRENGTH CYCLE 1 & 2

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A

Warm UpComplete 2 sets of

Cossack Squat Alternating 12 reps / Hold 1 second each repTHEN STRAIGHT INTO

Seated Rotations Alternating 12 reps / Hold 1 second each repTHEN STRAIGHT INTO

Tabletop Press 10 reps / Hold last rep 10 secondsNO REST

B

Superset 1Complete 4 sets of

Single Leg Deadlift 8 to 12 repsTHEN STRAIGHT INTO

Push Up L1 8 to 12 repsREST 60 SECOND

C

Superset 2Complete 4 sets of

Hop and Stabilise 8 to 12 reps THEN STRAIGHT INTO

Chest to Wall L1 8 to 12 repsREST 60 SECONDS

Hollow Body L1 45 to 60 repsTHEN STRAIGHT INTO

Straight Arm Hang 45 to 60 secondsNO REST

D

Core/GripComplete 3 sets of

*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these

W O R K O U T 1

Strength ProgramLEVEL 1 (HOME GYM)

bulletproofforbjj.com

A

Warm UpComplete 2 sets of

Active Pigeon 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Active Wall Lunge 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Arched Chest Stretch 45 secondsNO REST

B

Superset 1Complete 4 sets of

Shrimp Squat 8 to 12 repsTHEN STRAIGHT INTO

Banded Row 8 to 12 repsREST 60 SECOND

C

Superset 2Complete 4 sets of

Pistol From Bench 8 to 12 reps THEN STRAIGHT INTO

Ring Row L1 8 to 12 repsREST 60 SECONDS

Back Extension 10 to 15 repsTHEN STRAIGHT INTO

Straight Arm Hang 45 to 60 secondsNO REST

D

Core/GripComplete 3 sets of

*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these

W O R K O U T 2

Strength ProgramLEVEL 1 (HOME GYM)

bulletproofforbjj.com

A

Warm UpComplete 2 sets of

Split Good Morning 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Cossack Squat Alternating 12 reps / Hold 1 second each repTHEN STRAIGHT INTO

Side Lying Rotation 45 secondsNO REST

B

Superset 1Complete 4 sets of

Deficit Single Leg Deadlift 8 to 12 repsTHEN STRAIGHT INTO

Push Up L2 8 to 12 repsREST 60 SECOND

C

Superset 2Complete 4 sets of

Broad Hop and Stabilise 8 to 12 reps THEN STRAIGHT INTO

Chest to Wall L2 45 to 60 secondsREST 60 SECONDS

Tuck Up 10 to 15 repsTHEN STRAIGHT INTO

Supinated Chest to Bar 10 to 15 repsNO REST

D

Core/GripComplete 3 sets of

*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these

W O R K O U T 1

Strength ProgramLEVEL 2 (HOME GYM)

bulletproofforbjj.com

A

Warm UpComplete 2 sets of

Knee Drop L1 Alternating 16 repsTHEN STRAIGHT INTO

Active Pigeon 10 reps / Hold last rep 10 secondsTHEN STRAIGHT INTO

Hang Variation 45 to 60 secondsNO REST

B

Superset 1Complete 4 sets of

Shrimp Squat L2 8 to 12 repsTHEN STRAIGHT INTO

Ring Row L2 8 to 12 repsREST 60 SECOND

C

Superset 2Complete 4 sets of

Cossack Squat L1 8 to 12 reps THEN STRAIGHT INTO

Towel Row 8 to 12 repsREST 60 SECONDS

Hollow Body L2 10 to 15 repsTHEN STRAIGHT INTO

Towel Hang 30 to 60 secondsNO REST

D

Core/GripComplete 3 sets of

*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these

W O R K O U T 2

Strength ProgramLEVEL 2 (HOME GYM)

Being from different cities in Australia, they weren’t aware of each other for a long while… But they would both attend local BJJ comps, and invariably get asked versions of the same question –

“hey man, have you seen that guy from (Sydney/Melbourne) who’s also a blue belt and does kettlebell training? He looks JUST LIKE YOU!”

The boys were both intrigued…

‘Who is this doppelgänger of mine?? I thought I was the only BJJ guy doing kettlebells and strength training?’

It didn’t take long before the pair were at the same comp and would finally meet each other. They instantly became long lost bros.

From that point on they were mates, working hard to progress their BJJ, while also developing their physicality off the mats, and coaching others on how to do the same… They traded information on what was working for them and their clients…

It wasn’t long before they both had a similar thought – ‘with all of our collective knowledge, what can we do to help the BJJ community?’

The rest is history…

JOEY & JAMESHOW

CAME TO MEET IS A CLASSIC TALE...

Joey’s martial arts journey started with watching video recordings of Van Damme and Bruce Lee films. As a kid he could be found practicing high-kicks and nunchuck techniques in the backyard of his parents home in Sydney, Australia

He would dabble in many different forms over the years – Karate, Judo, Muay Thai, Kung Fu – but would not find one to call home until stumbling across BJJ in his early 20s…

His BJJ journey spans 11 years to day, where he’s currently a brown Belt under Adam Childs of Alliance BJJ Sydney. He has travelled the world training BJJ, competing in Brazil and Japan as well as at home in Australia.

Alongside his BJJ journey, he dove deep into the world of physical conditioning – educating himself amongst the various forms: weightlifting, crossfit, calisthenics. Amongst his peers her quickly became the ‘go-to’ guy for getting fit and strong.

For the last 7 years he has been a sought-after Strength and Movement Coach, working out of his own gym – Jungle Brothers Strength & Movement. He has studied privately under some of the worlds top coaches, including Ido Portal and Emmet Louis

He credits his consistent strength and movement-based training as central to his success in BJJ. He is passionate about training hard and sharing this message with others.

JOEYMEET

James (JT’S) martial arts journey started as a 10yr old, chubby, bullied kid. Craving an escape from being the school punching bag he found TaeKwonDo.

One effective self-defence technique and three classes later, the kid was addicted to martial arts. At the same time he found weight training and he quickly transformed into a man child! This sparked a 15 year journey of fitness and fighting that lead him to move to Melbourne.

JT won a national championship in 2006 and an international competition in 2007. At the same time he was constantly improving his physical conditioning knowledge, on his way to becoming one of the first certified kettlebell trainers in Australia.

At the start of 2008 he found Brazilian Jiu-jitsu. It totally kicked his butt! After this point, his passion for learning martial arts took a new path and he started to conceive ways to get stronger and fitter for this new challenge. He quickly became the go to guy to ask about improving physically for BJJ.

Traveling, training and competing for extended periods of time in Brazil, the United States and Canada enabled JT to see how jiu-jitsu was evolving at the highest level. His constant quest to find the most effective training methods would continue to give him a competitive advantage on the mat. From that time, he has worked with multiple world-champions as well as some of Australia’s best grapplers.

Having experienced his own battles with injury and seeing others suffer the pain of time lost on the mats, JT wants to help more people roll better for longer using the right training.

JTMEET

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