BBJJ Program Download Light 2

GET STRONG, MOBILE, AND
INJURY PROOF FOR BJJ

JOE WORTHINGTON &
JAMES ‘TENACITY’ TOMLINSON
WELCOME TO THE
BULLETPROOF PROGRAM FOR BJJ
This program has two sections - one for program is simple. We have two strength
people who have access to a gym, and workouts. On top of that we have two
one for those training at home or on the mobility routines - pre-class and post-
mats. Whichever section is relevant to you, class mobility.
we suggest checking out the other section
so that you get an idea of the different The strength workouts around 60mins
exercises available to you. each (once you’ve got a handle on them).
We suggest you film yourself doing the
Whether you’ve been training just a few exercises and review your technique
weeks, or you’re a seasoned competitor, against our videos after each session. This
you are aware that injuries in the sport will enable you to become proficient with
are a reality. the exercises in the shortest time possible.
This program is designed to make you If you can only afford to train once per
strong, more mobile, and injury-proof. week, we have you covered. We suggest
you choose workout 1 OR 2, and follow
Having strength, coordination and being that workout only for six weeks. Once
body aware means you’re less prone to that’s done, you can then move onto
injury. When the time comes that you do the other workout and follow that for six
get injured, you’ll recover faster and get weeks. This way you get all the benefits
back on the mats sooner. of the program, just in a shorter amount
The layout of the program layout of the of time.
If you’re able to train more, then you The rep ranges of the exercises in this
can go ahead and repeat one, or both first two cycles of the program are mostly
workouts per week. 8-12.
The BBJJ program gives you the flexibility Start with a load/variation that allows
to train between one and four sessions 8 reps for all sets, from there, increase
per week. the reps gradually up to 12. Once that’s
manageable for all sets, increase load/
As a general guide, we suggest you start
variation again and bring reps down to 8.
with two sessions per week. Run this for
Repeat this process as needed throughout
four weeks and then gauge how you’re
the program. This is how you will make
progressing. If you feel ready to take more
continuous gains in the BBJJ program
on, add a session, and run for another 4
weeks. Injuries - it’s super important that you
watch our specific videos on dealing with
One the mobility work, make sure to
injury. Remember that you’re not alone.
watch the videos where we discuss the
This is part of the sport.
details of how to approach this part of
the program. The basic format is 10mins if you have an injury, follow the steps we
of mobility work before and after each BJJ recommend in the Injury Management
class. videos. Bear in mind that there’s no rush
either. We don’t want to make your injury
The mobility work is the stuff that will
worse, or have you spend any more time
keep you supple, allow you to get more
off the mats
out of your strength training, and enable
to you to move better on the mats. We want to make you recover faster, and
come back stronger and more athletic
Depending on your level of experience,
than ever. This program is a pathway for
you will likely experience some muscular
you to return to BJJ, the thing you love
soreness for at least the first couple of
weeks. Treat your injuries with care. Make sure
you do your strength work, do your
Even for experienced athletes, allow
mobility work, and you’ll be on the right
yourself a month or so to get used to this.
track towards returning to BJJ as quick as
In the short term this may impede your BJJ
possible
training, but it will quickly subside as you
adapt to the program . That’s about all for now. Everything else
you need can be found inside the program.
Slowly increase intensity on exercises
If you have any specific questions please
over this period. You take it as slow as you
check our FAQ on the website and feel
need to.
free to contact us.
In terms of recovery, you will likely
experience some extra fatigue over this
time too... Be sure to sleep an extra hour - Joey and JT
per night, and make sure you’re eating
enough nutritious food and hydrating
adequately.
DISC 1
GYM
STRENGTH CYCLE 1
Strength Program
LEVEL 1 (GYM)
WORKOUT 1
A Cossack Squat
Alternating 12 reps / Hold 1 second each rep
Warm Up THEN STRAIGHT INTO
Complete 2 sets of Seated Rotation

THEN STRAIGHT INTO
Tabletop Press
10 reps / Hold last rep 10 seconds
NO REST
B Romanian Deadlift
8 to 12 reps
Superset 1 THEN STRAIGHT INTO
Complete 4 sets of Push Up L1

8 to 12 reps
REST 60 SECOND
C Kettle Bell/Dumb Bell Deadlift

8 to 12 reps
Complete 4 sets of Kettle Bell Overhead Press

8 to 12 reps
REST 60 SECONDS
D Hollow Body L1
45 to 60 seconds
Core/Grip THEN STRAIGHT INTO
Complete 3 sets of Straight Arm Hang

45 to 60 seconds
NO REST
*Supersets may require 2-3 warm up sets before starting your actual working sets. Take the time to do these
bulletproofforbjj.com
Strength Program
LEVEL 1 (GYM)
WORKOUT 2
A Active Pigeon
Complete 2 sets of Active Wall Lunge

THEN STRAIGHT INTO
Arched Chest Stretch

45 seconds
NO REST
B Goblet Squat
8 to 12 reps
Complete 4 sets of Ring Row L1

8 to 12 reps
REST 60 SECOND
C Kettle Bell Rack Squat

8 to 12 reps
Complete 4 sets of Bent Over Row L1

8 to 12 reps
REST 60 SECONDS
D Back Extension
10 to 15 reps
Complete 3 sets of Farmers Walk

40 steps
NO REST
DISC 2
GYM
STRENGTH CYCLE 2
Strength Program
LEVEL 2 (GYM)
WORKOUT 1
A Split Good Morning
Complete 2 sets of Cossack Squat

THEN STRAIGHT INTO
Side Lying Rotation

45 seconds
NO REST
B Deadlift
8 to 12 reps
Complete 4 sets of Palm Press

8 to 12 reps
REST 60 SECOND
C Kettle Bell Swing

8 to 12 reps

8 to 12 reps
REST 60 SECONDS
D Hollow Body L2
45 to 60 seconds
Complete 3 sets of Supinated Chest to Bar

10 to 30 seconds
NO REST
Mobility Program
LEVEL 2 (GYM)
WORKOUT 2
A Knee Drop L1
Alternating 16 reps
Complete 2 sets of Active Pigeon

THEN STRAIGHT INTO
Hang Variation
45 to 60 seconds
NO REST
B Back Squat
8 to 12 reps
Complete 4 sets of Horizontal Ring Row L2

8 to 12 reps
REST 60 SECOND
C Shrimp Squat L1
8 to 12 reps
Complete 4 sets of Bent Over Row L2

8 to 12 reps
REST 60 SECONDS
D Reverse Hyper L1
10 to 15 reps
Complete 3 sets of Towel Hang

30 to 60 seconds
NO REST
DISC 3
MOBILITY CYCLE 1 & 2
Mobility Program
LEVEL 1
WORKOUT 1
A Cossack Squat
Pre-Class 1 THEN STRAIGHT INTO
Complete 2-3 sets of Seated Rotations

THEN STRAIGHT INTO
Tabletop Press
NO REST
B Frog Stretch
60 seconds
Post-Class 1 THEN STRAIGHT INTO
Complete 2 sets of Wall Lunge

60 seconds
THEN STRAIGHT INTO
Seated Shoulder Extension

60 seconds
NO REST
Mobility Program
LEVEL 1
WORKOUT 2
A Active Pigeon
Complete 2-3 sets of Active Wall Lunge

THEN STRAIGHT INTO

45 seconds
NO REST
B Wall Lunge
60 seconds
Complete 2 sets of Lazy Pigeon

60 seconds
THEN STRAIGHT INTO

60 seconds
NO REST
Mobility Program
LEVEL 2
WORKOUT 1
Complete 2-3 sets of Cossack Squat

THEN STRAIGHT INTO
Side Lying Rotation

45 seconds
NO REST
B Wall Lunge
60 seconds
Complete 2 sets of Frog Stretch

60 seconds
THEN STRAIGHT INTO
Scorpion
60 seconds
NO REST
Mobility Program
LEVEL 2
WORKOUT 2
A Active Wall Lunge
Complete 2-3 sets of Active Pigeon

THEN STRAIGHT INTO
Hang Variation
45 seconds to 60 seconds
NO REST
B Side Hanging Cobra

60 seconds
Complete 2 sets of Kneeling Hamstring Stretch

60 seconds
THEN STRAIGHT INTO
Side Lying Rotation

60 seconds
NO REST
DISC 4
HOME GYM
STRENGTH CYCLE 1 & 2
Strength Program
LEVEL 1 (HOME GYM)
WORKOUT 1
A Cossack Squat
Complete 2 sets of Seated Rotations

THEN STRAIGHT INTO
Tabletop Press
NO REST
B Single Leg Deadlift

8 to 12 reps

8 to 12 reps
REST 60 SECOND
C Hop and Stabilise

8 to 12 reps
Complete 4 sets of Chest to Wall L1

8 to 12 reps
REST 60 SECONDS
D Hollow Body L1
45 to 60 reps

45 to 60 seconds
NO REST
Strength Program
LEVEL 1 (HOME GYM)
WORKOUT 2
A Active Pigeon
Complete 2 sets of Active Wall Lunge

THEN STRAIGHT INTO

45 seconds
NO REST
B Shrimp Squat
8 to 12 reps
Complete 4 sets of Banded Row

8 to 12 reps
REST 60 SECOND
C Pistol From Bench

8 to 12 reps

8 to 12 reps
REST 60 SECONDS
D Back Extension
10 to 15 reps

45 to 60 seconds
NO REST
Strength Program
LEVEL 2 (HOME GYM)
WORKOUT 1
Complete 2 sets of Cossack Squat

THEN STRAIGHT INTO
Side Lying Rotation

45 seconds
NO REST
B Deficit Single Leg Deadlift

8 to 12 reps

8 to 12 reps
REST 60 SECOND
C Broad Hop and Stabilise

8 to 12 reps
Complete 4 sets of Chest to Wall L2

45 to 60 seconds
REST 60 SECONDS
D Tuck Up
10 to 15 reps
Complete 3 sets of Supinated Chest to Bar

10 to 15 reps
NO REST
Strength Program
LEVEL 2 (HOME GYM)
WORKOUT 2
A Knee Drop L1
Alternating 16 reps
Complete 2 sets of Active Pigeon

THEN STRAIGHT INTO
Hang Variation
45 to 60 seconds
NO REST
B Shrimp Squat L2
8 to 12 reps

8 to 12 reps
REST 60 SECOND
C Cossack Squat L1
8 to 12 reps
Complete 4 sets of Towel Row

8 to 12 reps
REST 60 SECONDS
D Hollow Body L2
10 to 15 reps
Complete 3 sets of Towel Hang

30 to 60 seconds
NO REST
HOW
JOEY & JAMES
CAME TO MEET IS A CLASSIC TALE...
Being from different cities in Australia, From that point on they were mates,
they weren’t aware of each other for a working hard to progress their BJJ, while
long while… But they would both attend also developing their physicality off the
local BJJ comps, and invariably get asked mats, and coaching others on how to
versions of the same question – do the same… They traded information
on what was working for them and their
“hey man, have you seen that guy from clients…
(Sydney/Melbourne) who’s also a blue
belt and does kettlebell training? He looks It wasn’t long before they both had a
JUST LIKE YOU!” similar thought – ‘with all of our collective
knowledge, what can we do to help the
The boys were both intrigued… BJJ community?’
‘Who is this doppelgänger of mine?? The rest is history…
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.
MEET
JOEY
Joey’s martial arts journey started For the last 7 years he has been a sought-
with watching video recordings of Van after Strength and Movement Coach,
Damme and Bruce Lee films. As a kid he working out of his own gym – Jungle
could be found practicing high-kicks and Brothers Strength & Movement. He has
nunchuck techniques in the backyard of studied privately under some of the
his parents home in Sydney, Australia worlds top coaches, including Ido Portal
and Emmet Louis
He would dabble in many different forms
over the years – Karate, Judo, Muay Thai, He credits his consistent strength and
Kung Fu – but would not find one to call movement-based training as central to
home until stumbling across BJJ in his his success in BJJ. He is passionate about
early 20s… training hard and sharing this message
with others.
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.
MEET
JT
James (JT’S) martial arts journey started At the start of 2008 he found Brazilian
as a 10yr old, chubby, bullied kid. Craving Jiu-jitsu. It totally kicked his butt! After
an escape from being the school punching this point, his passion for learning martial
bag he found TaeKwonDo. arts took a new path and he started to
conceive ways to get stronger and fitter
One effective self-defence technique for this new challenge. He quickly became
and three classes later, the kid was the go to guy to ask about improving
addicted to martial arts. At the same physically for BJJ.
time he found weight training and he
quickly transformed into a man child! Traveling, training and competing for
This sparked a 15 year journey of fitness extended periods of time in Brazil, the
and fighting that lead him to move to United States and Canada enabled JT
Melbourne. to see how jiu-jitsu was evolving at the
highest level. His constant quest to find
JT won a national championship in 2006 the most effective training methods
and an international competition in would continue to give him a competitive
2007. At the same time he was constantly advantage on the mat. From that time,
improving his physical conditioning he has worked with multiple world-
knowledge, on his way to becoming one champions as well as some of Australia’s
of the first certified kettlebell trainers in best grapplers.
Australia.
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.
STAY CONNECTED
We hope you enjoyed our program. To learn more and keep updated with our
journey, stay connected!
LIKE US ON FACEBOOK
www.facebook.com/bulletproofforbjj
FOLLOW US ON INSTAGRAM
www.instagram.com/bulletproofforbjj
VISIT OUR WEBSITE

www.bulletproofforbjj.com

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GET STRONG, MOBILE, AND

INJURY PROOF FOR BJJ

Complete 2 sets of Seated Rotation

Complete 4 sets of Push Up L1

C Kettle Bell/Dumb Bell Deadlift

Complete 4 sets of Kettle Bell Overhead Press

Complete 3 sets of Straight Arm Hang

Complete 2 sets of Active Wall Lunge

Arched Chest Stretch

Complete 4 sets of Ring Row L1

C Kettle Bell Rack Squat

Complete 4 sets of Bent Over Row L1

Complete 3 sets of Farmers Walk

Complete 2 sets of Cossack Squat

Side Lying Rotation

Complete 4 sets of Palm Press

C Kettle Bell Swing

Complete 4 sets of Push Up L2

Complete 3 sets of Supinated Chest to Bar

Complete 2 sets of Active Pigeon

Complete 4 sets of Horizontal Ring Row L2

Complete 4 sets of Bent Over Row L2

Complete 3 sets of Towel Hang

Complete 2-3 sets of Seated Rotations

Complete 2 sets of Wall Lunge

Seated Shoulder Extension

Complete 2-3 sets of Active Wall Lunge

Arched Chest Stretch

Complete 2 sets of Lazy Pigeon

Arched Chest Stretch

Complete 2-3 sets of Cossack Squat

Side Lying Rotation

Complete 2 sets of Frog Stretch

Complete 2-3 sets of Active Pigeon

B Side Hanging Cobra

Complete 2 sets of Kneeling Hamstring Stretch

Side Lying Rotation

Complete 2 sets of Seated Rotations

B Single Leg Deadlift

Complete 4 sets of Push Up L1

C Hop and Stabilise

Complete 4 sets of Chest to Wall L1

Complete 3 sets of Straight Arm Hang

Complete 2 sets of Active Wall Lunge

Arched Chest Stretch

Complete 4 sets of Banded Row

C Pistol From Bench

Complete 4 sets of Ring Row L1

Complete 3 sets of Straight Arm Hang

Complete 2 sets of Cossack Squat

Side Lying Rotation

B Deficit Single Leg Deadlift

Complete 4 sets of Push Up L2

C Broad Hop and Stabilise

Complete 4 sets of Chest to Wall L2

Complete 3 sets of Supinated Chest to Bar

Complete 2 sets of Active Pigeon

Complete 4 sets of Ring Row L2

Complete 4 sets of Towel Row

Complete 3 sets of Towel Hang

VISIT OUR WEBSITE

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