Travis Stevens’ 3 weeks / 3x per Week Weight Lifting Program for Grapplers

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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.

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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

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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

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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

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Here is a program in Pictures so you can download it to your phone and use it in the gym:

DAY 1: BJJ WOD Day 1

DAY 2:
BJJ WOD Day 2

DAY 3:
BJJ WOD 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

21 strength and condition 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