Travis Stevens is originally a Judoka and now Brazilian Jiu Jitsu Practitioner from the United States. He’s also the third American male judoka to win a silver medal in the Olympics.
Travis Stevens and his coach Sam Dadd, a certified strength and conditioning Specialist, put together a great workout program. This program is balanced for only 3 times per week in gym and will make a huge impact on your grappling and your fitness goals.
If you’re training BJJ, Jiu Jitsu, Judo, MMA or any other grappling martial art you’ll see a great benefits of this workout in only 3 weeks.
Remember that you should not spend more than 1 hour in a gym for this program as this program is balanced for 60 minutes 3 times per week. So, here it is:
Day 1:
Circuit 1:
KB Deadlift – 2 sets – Reps: 8
Goblet Squat Hold – 2 sets – Reps x:15
Side Plank – 2 sets – Reps: x:20
Circuit 2:
Goblet Squat – 2 sets – Reps: 8
Chin Up Hold – 2 sets – Reps: 10×2
In line Lift – 2 sets – Reps: 8
Circuit 3:
Single Leg Deadlift – 2 sets – Reps: 8
1/2 Kneeling KB Press – 2 sets – Reps: 8
Suitcase Carry Hold – 2 sets – Reps: x:20
DAY 2:
Circuit 1:
Plate hip Hinge – 2 sets – Reps: 8
Spiderman w/reach – 2 sets – Reps: x5ea
KB Rollover to Hand – 2 sets – Reps: 6
Circuit 2:
Split Squats – 2 sets – Reps: 8
DB Bench – 2 sets – Reps: 8
In line Chop – 2 sets – Reps: 8
Circuit 3:
Valslide Leg Curl – 2 sets – Reps: 8
DB Row – 2 sets – Reps: 8
Farmer Walks – 2 sets – Reps: x:20
DAY 3:
Circuit 1:
KB Deadlift – 2 sets – Reps: 8
Toe Touch to Squat – 2 sets – Reps: 8
Front Plank – 2 sets – Reps: x:20
Circuit 2:
Lateral Squats – 2 sets – Reps: x4ea
DB Incline – 2 sets – Reps: 8
Tall Kneeling Anti Rotation Hold – 2 sets – Reps: :10×2
Circuit 3:
Slide Board(valslide Lunge – 2 sets – Reps: 8
TRX Rows – 2 sets – Reps: 8
KB Overhead Carry – 2 sets – Reps: x:20
Here is a program in Pictures so you can download it to your phone and use it in the gym:
DAY 1: 
DAY 2:
DAY 3:
You can also check some BodyWeight Exercises:
10 Strength and Condition Bodyweight Exercises for Jiu Jitsu – Tutorial
Also, Check 21 Strength and Conditioning Exercises for Jiu Jitsu
Check What’s Really Important in Grappling for Your Strength And Conditioning and what really matters.
Solving The Strength & Conditioning Puzzle For BJJ Competitors
