Strength & Explosive Power

This strength program is a key part of my daily preparation and has played an important role in helping me reach the highest levels of Jiu-Jitsu competition.

It is the physical preparation I use alongside my Jiu-Jitsu training to develop the qualities that matter the most for my performance on the mat: maximal strength, explosive power, muscular endurance, grip strength, and conditioning.

Over the years, this approach has supported my preparation and helped me perform at the level required to win major competitions such as the European Championship, Pan Championship, Brasileiros, World Championship, and World Pro.

I divided the program into 4 different training days, with each session focusing on specific physical qualities and the areas I consider the most important for Jiu-Jitsu performance.

The first three days are primarily focused on strength and explosiveness, using heavy compound movements, bodyweight exercises, explosive work, and Jiu-Jitsu-specific exercises such as gi pull-ups. The goal is to build a strong and powerful body while keeping the movements athletic and transferable to what actually happens during a match.

The fourth day is dedicated to conditioning, with a 5-round circuit designed around continuous 5-minute efforts. It combines different machines and full-body movements to challenge your ability to maintain a high work rate while dealing with accumulated fatigue.

Every exercise, repetition range, rest period, and intensity guideline has been selected with a specific purpose. This is not about simply lifting heavier weights or building muscle. The goal is to develop functional strength that transfers directly to Jiu-Jitsu and helps you remain strong, explosive, and physically prepared throughout an entire competition.

This program gives you the structure I use to complement my Jiu-Jitsu training and build the physical qualities that have helped me compete and win at the highest level.