You shouldn't use strength in BJJ...

... Right? After all, that's what almost all of us have been told from the first moment we stepped foot on the mats.
"Hey", your instructor tells you, a fresh white belt, "technique is king, stop using strength." And so you do – believing that strength is some evil force that a BJJ athlete should stay away from at all times.

But here's the thing. If you want to reach your full potential in Brazilian Jiu-Jitsu, you need to strength train and work on your conditioning as well.
Why? Because a strong and well-conditioned body is better able to tolerate the incredible stresses of BJJ training for longer periods of time, and it keeps you injury-free.

However, knowing this is one thing... And applying a whole other.
Figuring out what to do for strength training and conditioning can be extremely confusing. Especially if you don't want to take time off BJJ training just so you'd be able to go to the gym.

Or because you feel overwhelmed and intimidated by the sheer thought of lifting weights.

Hi, my name is Kieren Lefevre.

I'm an ISSN-Sports Nutrition Specialist and a certified strength & conditioning coach.
I've been working with a number of clients who train Jiu-Jitsu... Which is what ultimately got me into BJJ as well – I'm a blue belt now.

Through my time working with them, I came to understand that BJJ athletes want to spend more time on the mats than in the gym. Which is completely understandable – after all, Jiu-Jitsu is what they love.
But I also came to understand that a lot of BJJ athletes don't go to the gym at all – which leads to a number of unnecessary injuries and frequent plateaus in their BJJ progress.

That is why I've made it my mission to create the ultimate course on strength training and conditioning for BJJ.
It had to cover everything: from which exercises to do, when to do them, how to do them, the theory behind strength & conditioning, as well as the different training programs which anyone could use...

Everything. And after lots of hard work, I am now proud to say that I've succeeded.
I present to you the finished product: The BJJ Strength & Conditioning course.

BJJ Strength & Conditioning course

Everything about strength & conditioning for Jiu-Jitsu.

The BJJ Strength & Conditioning course covers absolutely everything you need to know about BJJ-specific strength training and conditioning work.
It's a part of a bigger, "BJJ Performance & Longevity" course – in which I've partnered with Jordan Preisinger to deliver you everything you need to keep training Jiu-Jitsu for a lifetime.

I've created over 130 lessons, which will explain all of the strength & conditioning guidelines and details that you need to follow.
The course also contains 3 hours of video content, over 24 months of workout programs, as well as bonus content – all of which are designed specifically to improve your performance on the mats.

It's the most comprehensive course on strength and conditioning for Brazilian Jiu-Jitsu in the world.
Check out the "What's inside the course" section below for a detailed look into the content.

Who is this course for?

  • BJJ hobbyists

    Do you train Brazilian Jiu-Jitsu as a hobby? You absolutely love to drill and roll – and you'd like to reach your full potential in the Gentle Art one day.
    If that's the case, the BJJ Strength & Conditioning course will help you reach that potential... While also becoming bulletproof against injuries, and looking better.

  • Professional BJJ athletes

    So you're a professional athlete? Then you know just how important strength & conditioning training is for Jiu-Jitsu.
    It's time to turn that awareness into practice. The BJJ Strength & Conditioning course will give you all the necessary knowledge and tools that are required to become the strongest BJJ athlete you can be.

  • Anyone who grapples

    Look, if you train BJJ/grappling and if you want to keep improving and training for a long time, then you need to strength train. It will make all the difference in how efficiently, powerfully, and consistently (without gassing out) you can perform techniques. So just go for it – your potential awaits.

What's inside this course?

    1. Strength & Conditioning Course Outline

      FREE PREVIEW

    2. Cardio Section Introduction

    3. Cardio Section - Cardio Theory

    4. Cardio Section - Aerobic Base

    5. Cardio Section - Anaerobic Cardio

    6. Cardio Section - The Cardio Program

    7. Exercise Demo 1 - Barbell Overhead Press

    8. Exercise Demo 1 - Barbell Overhead Press - Silent Version

    9. Exercise Demo 2 - Barbell Forward Lunges

    10. Exercise Demo 2 - Barbell Forward Lunges - Silent Version

    11. Exercise Demo 3 - Barbell Reverse Lunges

    12. Exercise Demo 3 - Barbell Reverse Lunges - Silent Version

    13. Exercise Demo 4 - Barbell Back Squat

    14. Exercise Demo 4 - Barbell Back Squat - Silent Version

    15. Exercise Demo 5 - Barbell Front Squat

    16. Exercise Demo 5 - Barbell Front Squat - Silent Version

    17. Exercise Demo 6 - Box Squats

    18. Exercise Demo 6 - Box Squats - Silent Version

    19. Exercise Demo 7 - Bulgarian Split Squat

    20. Exercise Demo 7 - Bulgarian Split Squat - Silent Version

    21. Exercise Demo 8 - Air Squats

    22. Exercise Demo 8 - Air Squats - Silent Version

    23. Exercise Demo 9 - Goblet Squats

    24. Exercise Demo 9 - Goblet Squats - Silent Version

    25. Exercise Demo 10 - Weighted Cossack Squat

    26. Exercise Demo 10 - Weighted Cossack Squat - Silent Version

    27. Exercise Demo 11 - Forward Lunges

    28. Exercise Demo 11 - Forward Lunges - Silent Version

    29. Exercise Demo 12 - Reverse Lunges

    30. Exercise Demo 12 - Reverse Lunges - Silent Version

    31. Exercise Demo 13 - Walking Lunges

    32. Exercise Demo 13 - Walking Lunges - Silent Version

    33. Exercise 14 - Kettlebell Front Squats

    34. Exercise 14 - Kettlebell Front Squats - Silent Version

    35. Exercise 15 - Kettlebell Cleans

    36. Exercise 15 - Kettlebell Cleans - Silent Version

    37. Exercise Demo 16 - Kettlebell Clean and Press

    38. Exercise Demo 16 - Kettlebell Clean and Press - Silent Version

    39. Exercise Demo 17 - Bottoms Up Press

    40. Exercise Demo 17 - Bottoms Up Press - Silent Version

    41. Exercise Demo 18 - Kettlebell Swings

    42. Exercise Demo 18 - Kettlebell Swings - Silent Version

    43. Exercise Demo 19 - Single Leg Deadlift

    44. Exercise Demo 19 - Single Leg Deadlift - Silent Version

    45. Exercise Demo 20 - Straight Leg Deadlifts

    46. Exercise Demo 20 - Straight Leg Deadlifts - Silent Version

    47. Exercise Demo 21 - Glute Bridges

    48. Exercise Demo 21 - Glute Bridges - Silent Version

    49. Exercise Demo 22 - Barbell Bench Press

    50. Exercise Demo 22 - Barbell Bench Press - Silent Version

    51. Exercise Demo 23 - Inclined Barbell Bench Press

    52. Exercise Demo 23 - Inclined Barbell Bench Press - Silent Version

    53. Exercise Demo 24 - Hanging Scapular Retractions

    54. Exercise Demo 24 - Hanging Scapular Retractions - Silent Version

    55. Exercise Demo 25 - Overhand Pull-Ups

    56. Exercise Demo 25 - Overhand Pull-Ups - Silent Version

    57. Exercise Demo 26 - Weighted Overhand Pull-Ups

    58. Exercise Demo 26 - Weighted Overhand Pull-Ups - Silent Version

    59. Exercise Demo 28 - Dead Hangs

    60. Exercise Demo 28 - Dead Hangs - Silent Version

    61. Exercise Demo 27 - Underhand Chin-Ups

    62. Exercise Demo 29 - Hanging Knee Raises

    63. Exercise Demo 27 - Underhand Chin-Ups - Silent Version

    64. Exercise Demo 29 - Hanging Knee Raises - Silent Version

    65. Exercise Demo 30 - Hanging Leg Raises

    66. Exercise Demo 30 - Hanging Leg Raises - Silent Version

    67. Exercise Demo 31 - Toes to Bar

    68. Exercise Demo 31 - Toes to Bar - Silent Version

    69. Exercise Demo 32 - Parrallel Bar Dips

    70. Exercise Demo 32 - Parrallel Bar Dips - Silent Version

    71. Exercise Demo 33 - Dumbbell Bench Press

    72. Exercise Demo 33 - Dumbbell Bench Press - Silent Version

    73. Exercise Demo 34 - Dumbbell Incline Press

    74. Exercise Demo 34 - Dumbbell Incline Press - Silent Version

    75. Exercise Demo 35 - Arnold Press

    76. Exercise Demo 35 - Arnold Press - Silent Version

    77. Exercise Demo 36 - Seated Dumbbell Shoulder Press

    78. Exercise Demo 36 - Seated Dumbbell Shoulder Press - Silent Version

    79. Exercise Demo 37 - Standing Dumbbell Shoulder Press

    80. Exercise Demo 37 - Standing Dumbbell Shoulder Press - Silent Version

    81. Exercise Demo 38 - Kettlebell Shoulder Press

    82. Exercise Demo 38 - Kettlebell Shoulder Press - Silent Version

    83. Exercise Demo 39 - Box Rows

    84. Exercise Demo 39 - Box Rows - Silent Version

    85. Exercise Demo 40 - Bench Rows

    86. Exercise Demo 40 - Bench Rows - Silent Version

    87. Exercise Demo 44 - Barbell Rows - Silent Version

    88. Exercise Demo 41 - Trap Bar Deadlifts

    89. Exercise Demo 41 - Trap Bar Deadlifts - Silent Version

    90. Exercise Demo 42 - Barbell Deadlifts

    91. Exercise Demo 42 - Barbell Deadlifts - Silent Version

    92. Exercise Demo 43 - Sumo Deadlifts

    93. Exercise Demo 43 - Sumo Deadlifts - Silent Version

    94. Exercise Demo 44 - Barbell Rows

    95. Exercise Demo 45 - Barbell Floor Press

    96. Exercise Demo 45 - Barbell Floor Press - Silent Version

    97. Exercise Demo 46 - Dumbbell Kettlebell Floor Press

    98. Exercise Demo 46 - Dumbbell Kettlebell Floor Press - Silent Version

    99. Exercise Demo 47 - Push Ups

    100. Exercise Demo 47 - Push Ups - Silent Version

    101. Exercise Demo 48 - Diamond Push Ups

    102. Exercise Demo 48 - Diamond Push Ups - Silent Version

    103. Exercise Demo 49 - Explosive Push Ups

    104. Exercise Demo 49 - Explosive Push Ups - Silent Version

    105. Exercise Demo 51 - Hollow Body Progressions

    106. Exercise Demo 50 - Turkish Get Ups

    107. Exercise Demo 51 - Hollow Body Progressions - Silent Version

    108. Exercise Demo 50 - Turkish Get Ups - Silent Version

    109. Exercise Demo 52 - Planks

    110. Exercise Demo 52 - Planks - Silent Version

    111. Exercise Demo 53 - Weighted Twists

    112. Exercise Demo 53 - Weighted Twists - Silent Version

    113. Exercise Demo 54 - Kettlebell Get Ups

    114. Exercise Demo 54 - Kettlebell Get Ups - Silent Version

    115. Exercise Demo 55 - Renegade Row

    116. Exercise Demo 55 - Renegade Row - Silent Version

    117. Exercise Demo 56 - Farmers Carry - Silent Version

    118. Exercise Demo 56 - Farmers Carry

    119. Exercise Demo 57 - Farmers Carry Calf Raise

    120. Exercise Demo 57 - Farmers Carry Calf Raise - Silent Version

    121. Exercise Demo 58 - Medicine Ball Slams

    122. Exercise Demo 58 - Medicine Ball Slams - Silent Version

    123. Exercise Demo 59 - Sled Drags

    124. Exercise Demo 59 - Sled Drags - Silent Version

    125. Exercise Demo 60 - Sled Push

    126. Exercise Demo 60 - Sled Push - Silent Version

    127. Bonus Content: S&C Program Tutorial

    128. Downloadable Content: 2-Day Training Program

    129. Downloadable Content: 3-Day Training Program

    130. Downloadable Content: The Cardio Program (Masterfile)

About this course

  • 130 lessons
  • 3 hours of video content
  • Bonus Course Content
  • Weight Training & Cardio Plans

BJJ Strength & Conditioning course

Become stronger & improve your conditioning... And watch your Jiu-Jitsu improve by leaps and bounds.

Click here to get this course!