Strength for BJJ - 6 Week Strength Training Program for Women

Strength & Recovery for the Female Grappler
This program is built for women who love jiu-jitsu and want to get seriously strong without wrecking their bodies in the process.

It’s not just about lifting heavy (though we do that too). It’s about building functional, mat-specific strength—think explosive hips, solid grips, a powerful core, and the kind of muscle that helps you move better and last longer in tough rolls. We're training for longevity here, not burnout.

I’ve designed this with recovery in mind—because I know how hard it is to balance strength work with hard jiu-jitsu training, work, and everything else life throws at you. You'll get smart programming that supports your BJJ, improves your performance, and keeps your body feeling good. We focus on strength, mobility, and recovery equally—so you can keep showing up at your best.

If you're tired of feeling beat up or plateaued, and you're ready to feel strong, capable, and confident on the mats—this is for you.

Expect to build:

• Raw strength to dominate scrambles and maintain top pressure

• Grip endurance and pulling power for relentless control

• Explosive lower-body drive for takedowns and sweeps

• Joint stability and mobility, especially shoulders, hips, and knees

You’ll also get built-in recovery protocols, mobility drills, and nutrition tips to support your jiu-jitsu schedule and promote long-term gains. This isn't just about lifting—it's about lifting smart, recovering smarter, and becoming the most durable, powerful version of yourself.