Whether you are a Brazilian Jiu Jitsu athlete or just a weekend warrior who wants to get in awesome shape, train for strength, power, speed and stay injury free all at one time, figuring it all out can definitely be overwhelming. And… If you are over 40, putting all these pieces together can be an absolute nightmare.

Although sport-specific components, such as technique, skill and strategic knowledge are critical to your performance – strength and conditioning ultimately determines winners and losers.

Physical conditioning can account for up to 45% of the difference between successful and less successful grapplers. Elite grapplers have greater strength, power, jump height, and grip strength than amateur grapplers. So along with technique and skill, adding a Jiu Jitsu Performance Training component to your training  is key to attaining peak performance and continued success in your sport.

Train Faster, Get Stronger, Recover Smarter

Adding a Strength & Conditioning program to your Brazilian Jiu Jitsu training routine can give you more of a well-rounded training program, designed to make you stronger and faster and can even help you from gassing-out before your opponent. In addition, it can help build your lean body mass while helping you carry less body fat. There are many benefits to adding S&C to your existing Brazilian Jiu Jitsu training routine.

It offers an avenue for improvement in a variety of different physical attributes that are crucial for the kind of conditioning needed to win competitions. A great workout will focus on all these areas in order to improve all-around fitness.

Who This Program For

If you are a Brazilian Jiu Jitsu athlete and OVER the age of 40, then this program is for YOU!!

The human body has a great capacity to adapt, but it still has limitations. And if you’re in your 40’s, 50’s or even 60’s, and have been active for 20-plus years, you likely have some wear and tear across your body.

You likely built plenty of scar tissue and you’ve also become less efficient at producing collagen which makes it harder to heal.

Your body can’t withstand the same type of stress that it could when you were younger and less experienced.

While there are some Jiu Jitsu Athletes who continue to excel in their 40’s and even some in their 50’s, it’s rare to find over-40 athletes who keep progressing year after year without some sort major injury or setback.

Staying injury-free comes down to mindset. And that’s the number one thing that needs to change as you get older.

While it might be hard to do, we need to tone down the competitive spirit and stop trying to roll like we are in the finals of the World Master Championships (that’s what the World Masters are for!) every time we are in the gym. Now, that doesn’t mean you don’t have to put 100 percent effort every time you roll, but that does mean you need to roll smarter and listen to your body every day throughout the week.

For so many over the age of 40 who have taken up the “gentle art” simply as a part of your quest for a longer, more quality-driven life. Brazilian Jiu Jitsu, along with other combative sports, has become an integral part of a whole-body plan for a stronger and more balanced physique, both functionally and aesthetically.

Or, like me, you try and compete regularly, you know that sports-specific components, such as technique, skill and strategic knowledge are absolutely crucial to the progress of your Jiu Jitsu. And hopefully you also know incorporating a strength and conditioning program into your routine can ultimately determine whose hand gets raised when the bell rings.

Whichever category you fit into, adding some type of strength and conditioning program to your game, along with doing your best to stay healthy and injury-free will certainly bring you success and longevity not only to your BJJ journey, but also to your overall health and fitness.

Program Overview

The Program has 3 distinct phases, Preparation, Foundation and Performance Phase. Within the 12 week program, each phase is four weeks long and designed to be performed in sequence. The 8 week program has 2-3 week phases, and can be modified depending on your specific performance needs or the timing of your fight or tournament. Let’s discuss which option is best for you and how to incorporate all three phases into your routine.

The 12 Week Program

The Preparation phase (Weeks 1-4) sets the stage for your success for the weeks to come. The goals of this phase include increasing whole-body integrity, strengthening connective tissues such as ligaments and tendons to prevent or recover from injury, improving initial strength and endurance, while introducing your body specific muscle-movement patterns. This phase is an especially important phase for those who have not strength trained before or in a while, or for those who are coming back from an injury.

The Foundation phase (Weeks 5-8) is where you start to build your real strength and power for out on the mat. This will be the foundation for your strength and power development, as we aim not only to get you stronger, along with beginning to stimulate lean muscle growth.

The Performance Phase (Weeks 9-12) is my favorite part. This is where all of your strength and cardio work come together to peak you for a match or tournament. It’s the culmination of all your base development work you’ve done up to this point working together as a single unit – what exercises, rest periods, overall program design, cardio, etc – everything must be inline and work together as a whole, otherwise competing demands can limit your gains.

It exposes you to a physical worst-case scenario so when you get into a tough match, you’ve already been there physically and your confidence is greater because you know you can push through it and not only survive but WIN!

What You Get

As your online personal strength and fitness coach, I will design a training program that is custom built to your needs as well as goals and help you understand how to implement the program.

You will complete the weekly workouts and track in your personalized dashboard. We will review your results, make adjustments, and provide any additional recommendations.

Additionally, once you submit videos of you completing exercises, I will analyze your form and offer recommendations for improvement. On top of that, I am readily available for support via messages, emails and phone calls as needed.

  • A training plan customized to your schedule, ability, and interests

  • Unlimited messaging with your trainer and phone calls upon request

  • Video examples of all exercises

  • Video review and feedback of your exercise form 

  • Goal-specific calorie targets, specific macros targets, meal timing suggestions, food suggestions, etc. and nutrition education to help you understand how to put it all together

  • Nutrition feedback via MyFitnessPal integration that allows us to view your calorie and macro tracking to provide nutrition feedback and adjustments

  • Workout as well as a body stat tracking and charting to help you easily see your progress

  • Daily, weekly, and monthly review of your resistance training program and progress-each day, week, and month we’ll review your workouts and make adjustments as needed

  • Personalized dashboard to view programs, track results, etc. using the mobile or desktop versions of the training app

  • All your workouts and other reminders on an easy to use digital calendar

  • Email and/or push notifications for workouts and other tasks

What You expect from your BJJ Strength & Conditioning Program

Donny King Fitness Online Personal Training Coppell Personal Trainer

Once you have made your payment for the BJJ Strength & Conditioning Program, you will receive an email confirming your payment.  From there you will be taken to my New Member Sign Up and Info Form, along with a set-up link for the app.

Once you’re set-up for the app and forms are complete, I will create your program. Based on the information provided in your intake forms and through our communications with you, together, we will create an online strength program customized to you:

  • Is built around your schedule

  • Focuses on the type of exercises appropriate for your goals and interests

  • Follows the principles of exercise programming such as specificity, periodization, progression, variety, etc.

  • Is either 8 or 12 weeks in length

The BJJ S&C program will be built according to your skill level, among other factors. Why is this important? This helps to determine:

  • Frequency of training (number of sessions per week)

  • Length of sessions (time spent during a single session)

  • Time between sessions (number of rest days between workouts)

  • Total rest days per week

  • Type of exercises included

  • Volume (exercises x sets x reps)

  • Rest intervals (how long you rest between sets/exercise)

  • Type of progressions (which variable changes over time)

  • Rate of progression (the pace at which intensity increases)

I input your strength and conditioning training plan into your app account. You view the various workouts in the app, under your training plan page or via the interactive calendar. Every exercise includes an instructional video, and each workout includes a text explanation for how to track, how long to rest, how to safely perform workouts, etc. 

The app is accessible on iOS and Android phones, as well as desktop computers, laptops and tablets. You can track in the app in real-time, or print the workout for the day and add the tracking later. Once your weekly workouts are completed, I will provide feedback as needed.

At any time, you can use the app to send a message. At the end of each week, I review the week of workouts, set-up workouts for the next week, and provide you a cumulative feedback message, if needed. At the end of each two to four-week period, I will take a look at your progress and other factors and determine how to approach the next training cycle.

This process continues like this for the duration of your time working with me.

All online strength & conditioning programs are categorized into 8 or 12 week training cycles. You can pay for either the 8 or the 12 week program prior to the beginning of the program. Both payment options are NON-RECURRING and will EXPIRE at the end of each program time period.


Once you submit payment, you’ll receive a confirmation from PayPal with your receipt for the program.