6-Week BJJ Strength Training For Over 40

Strength Training for Jiujitsu Longevity (6-Week Program)

Train Smarter. Get Stronger. Stay on the Mats.

This 6-week strength training program is built for jiujitsu practitioners 40 and up who want to train smarter, reduce injury risk, and improve their performance both in the gym and on the mats.

If you're tired of feeling beat up after training—or worse, dealing with nagging injuries that keep you from progressing—this program is for you. Designed by a purple belt who started jiujitsu at 38 and has inspired countless men in their 40s and 50s to start and stick with the art, this plan combines smart strength training, injury prevention, mobility, and recovery protocols tailored for the aging athlete.

✅ What’s Inside:

• 6-Week Progressive Strength Program – Structured training that evolves every two weeks to optimize results.
  
  
• 3 Strength Training Days Per Week – Each session lasts 45-60 minutes and is designed to complement your jiujitsu training.
  
  
• Joint-Friendly Core & Accessory Lifts – Prioritizes back, knee, and shoulder health while building functional strength.
  
  
• Performance-Driven Mobility Routine – 4 key movements to perform before every training session to improve range of motion and prevent injury.
  
  
• Nutrition & Hormone Optimization Guide – Real-food fuel plan plus guidance on bloodwork, TRT, and hormone health for men over 40.
  
  
• Cold & Heat Therapy Protocols – Backed by science to boost recovery, reduce inflammation, and improve longevity.
  
  
• Zero Fluff. All Function. – Every movement, rep, and protocol is included for a reason: to keep you rolling and performing at your best.
  
  

🎯 Who Is This For?

This program is for you if:

• You’re over 40 and train jiujitsu regularly (or want to start).
  
• You’re ready to get stronger without getting injured.
  
• You want a structured plan to build resilience and performance on the mats.
  
• You’ve felt aches, joint pain, or longer recovery times and want to take control.
  
• You want to future-proof your body so you can keep training for decades.
  
• You value mobility, strength, nutrition, and recovery—not just hard rolls and hard lifts.