Why did I write this program and why is it free?

Hi! My name is Bobby Collins. I'm a BJJ brown belt and a personal trainer of 15 years. I built this
program to add a ton of value to the BJJ community.

BJJ has been such a positive asset in my life

● It has given me a competitive outlets

● Comradery with like-minded guys
● A way to find peace in my mind for 60 minutes a day

If you have done BJJ, for a decent length of time, you know it isn't;t the most friendly to our
bodies. I like to say “I love BJJ, but it doesn't always love me back.”

As I got back into BJJ after a big layoff, around 2019 I started committing to training 4-6 days
per week.

I started to see a lot of the common issues, many of my teammates were running into. But, I
seemed to be dodging.

🤕I wasn’t getting constantly injured and when I did I seemed to bounce back quickly.
🥋I was rarely sore from BJJ sessions, even when I was a white belt.
🫀I never needed a round-off, I could get my wind back in the 60s and be ready to go.
💪I trained hard and had a quality session.
This had to do with my fitness, which I had built for the last 15 years. It allowed me to train
almost daily for the last 4-5 years. Taking me from my white-brown belt at the time, as I’m writing
this.

In late 2023, I decided to go all in and start building an online strength and conditioning program
for BJJ athletes and practioners .
I know how great BJJ can be for one's life. I want to help as many guys as I can, stay on the mat
for life, improve their performance, reduce injuries, and get more submissions

This program is my attempt at adding value to the community, martial arts, and sport I love so
much.

I have built this 9-week BJJ Strength and conditioning program.

So you can become a fierce BJJ competitor or practitioner who has the body to perform and
endure the violence that BJJ places on our bodies.

There will be several components of this program.

I’ll go over my top 3 mindset shifts that helped me stop.. starting and stopping BJJ.
Finally, being able to be consistent and supercharge my BJJ.

Next, I'll go over the actual 3 days per week program, with details, so we can get after it.

I’ll also attach a printable worksheet, so you can print and log your training session.

Enjoy, let's train BJJ for life

Bobby
 Mindset
I started training BJJ in 2008 after watching the UFC:BJ Penn and Sean Sherk Countdown.

It took me over a decade to get consistent enough to see progress on the mats.

There were a lot of things that got in the ways

● Partying and laziness.
● Finances.
● Trying to build my training business.

But, my mindset is something that hindered me greatly as well.

I want to discuss these before we talk about the program. If you feel like you're good, just
scroll down and get into the program.

ALL or Nothing

This mindset sounds cool and hard. But, as you get older. Life's stress starts piling on: Work,
kids, wife, etc.

This is a terrible mindset because often these people only train in ideal situations. This means
because life is so crazy you're not training much.

I started training BJJ in 2008 but didn’t get consistent and good until I committed and started
back up again in late 2019.

This is because, if I couldn’t train the frequency I wanted to, I didn’t train.

I always made excuses as to why I couldn’t train. I pushed it off, saying I’ll do it when this or that
happens.

It was a load of BS.

I made it back and built consistency enough to go from white to brown from 2019-2023. I was ok
doing less when life was nuts and more when life was easier.

Instead of all or nothing. Always do something. It works out much better

Growth versus Fixed Mindset

This is something working out taught me, early in life. But I still have a hard time applying it, in
certain areas of my life.
A fixed-mindset person will tend to say things like

“I’m just not good at ________”

“It’s just not for me “

“I’ll never be able to do this or that”

They tend to talk in absolutes. Never understanding just because you can’t do it now, doesn’t
mean you can’t build the skill sets to do it, down the road.

A growth mindset is focused on growth they tend to say

“I suck right now, but I think with the right guidance and practice I can pull this off”

“Who can teach me how to do this?”

“What courses and books will make me better?”

“I lost that tournament but I’ve learned so much, I can use it now”

It is obvious which person will have a better chance of reaching their potential in this sport.

Monitor your self-talk carefully.

Don’t make excuses and stop feeling bad for yourself.

Focus on getting better and developing your skill sets

Your Inner Voice is a Liar

This is one of the harder ones to articulate. The thoughts that come across your head, can at
times be downright misleading.

Often, people just act on their first thought, this includes taking actions, nonactions, and creating
beliefs that aren’t true.

You have to be bull shit sifter, question these against your

Values
Goals
Real-life evidence.
Sometimes, the easiest person to fool….. Is your self.

I think this is the easiest example…

Often, when we struggle, we may say I can’t do this.

Often, that is not true.

● We may not be trying hard enough.

● We may not prepare well enough.
● We may be making progress, but we are measuring our progress wrong.
● Or maybe you just don’t want to do it, which is a lot different than not being able to do
something.

If you made it through this section. Great job, I know it is much too easier to scroll past this stuff
and go right to the workout.

But, if you don’t address your liability in your head, you’ll never be able to build a strong body
that will be an asset.

The Relentless Grappler Workouts

Movement Preparation

This is a quick 10-minute routine, to help you get your body ready for the hard work.

● This will allow our joints and muscles to feel better as we train.
● It will be easier to crank the intensity up with our training.
● Even acts as a pre-hab to reduce the likelihood of getting hurt

1A Foam roll quads and upper back 10x each

1B Pec stretch 30s and 90-90 hip stretch 30s
1C 1/2 kneeling rotations 10 per side and side plank 30s per side
1B Bridges 15 reps and Upper Back Tri set 15
1D Side lunges 10 per side and push-ups 10 reps
1E
Lower body/cardio/full body days day do box jumps 3x5 rest 30s
On upper body days do MB Slams 3x5 rest 30s

Go here to see a video demo of this warm-up

 Phase 1 Weeks 1-3

In this phase, we want to build a solid foundation of quality movements and basic fitness. We
will utilize basic strength exercises to master the basic movements of squat/hinge/single leg/
upper push/ upper pull. We also utilize a zone 2 aerobic day. This will lay the foundation for
building a huge gas tank for BJJ and giving you the ability to recover quicker in between rounds
and training sessions

Training notes

* ⅓, The first number is your lighter sets to warm up and the second number is, how many hard
or heavy sets I want you to do.

* Working sets should be taken close to technical failure.

*Tempo 2-3 sec lowering, 1 sec pause at the bottom, and fast on the way up.

Workout 1 Lower Body

Exercise reps sets Rest

1 KB DB Box Squat 8 1/3 60s

2 DB RDL 10 1/3 60s

3 Reverse Lunge 8 1/3 60s

4 Seated leg curl 15 1/3 45s

machine

5. Banded dead bug 10/ 3 30s

w/ leg ext

6 Air Bike The 60s at the fastest Week 1 3 rounds 90-sec rest
pace you can Week 2 5 rounds
maintain Week 3 7 rounds
Workout 2 Upper Body

Exercise reps sets Rest

1 Incline DB Press 6 1/3 60s

2 Push-ups 2-3 reps shy of failure ⅓ warm set do 5 reps 60s

3 Seated Row 15 1/3 60s

4 wide Grip lat 8 1/3 60s

pulldown

5. Cable or banded 25 4 45s

face pulls

6 Rowing Machine The 60s at the fastest Week 1 3 rounds 90-sec rest
pace you can Week 2 5 rounds
maintain. Week 3 7 rounds

Workout 3 Zone 2 cardio and GPP

Exercise reps sets Rest

1A Air Bike 3 minutes

1B Rower 3 minutes

1C Farmer walk 60s

1D Sled drag/inclined 2 minutes 0 rest

treadmill walk Week 1 3 rounds
Week 2 4 rounds
Week 3 5 rounds

2A Ab roll out or RKC 10 or 20s max effort 3

plank

2B Copenhagen side 20s 3 Rest 60s

plank
Phase 2 Weeks 4-6

In this phase, we are going to work on building strength with the great movement we have built.
Add more power training, to be a more explosive grappler. As well as build top-end conditioning,
so we can roll hard for a long time.

Training notes

* This month we are working to a top set of 5, which means we start with a light set of 5 and add
weight to each set until we reach a hard set of 5. Which is defined as set 5 with great form and
control. While only having a couple of reps in the tank.

* ⅓ The first number is your lighter sets to warm up and the second number is how many hard
or heavy sets I want you to do.

* Working sets should be taken close failure.

*Tempo 2-3 sec lowering, 1 sec pause at the bottom, and fast on the way up.

Workout 1 Lower Body

Exercise reps sets Rest

1 Trap Bar Deadlifts 5 Build up to a heavy 60s

set of 5

2 Zercher Good 6 4 sec lowering 1/3 60s

morning

3 Bulgarian split 6 1/3 60s

squat

4 Hip thruster 12 1/3 60s

Machine or barbell

5. AB Fallout 10/ 3 60s

6 Air Bike 10 cal as fast as you Week 1 3 rounds 60-90s- sec rest
can Week 2 6 rounds
Week 3 9 rounds
Workout 2 Upper Body

Exercise reps sets Rest

1 BB Floor Press 5 5RM 60s

2 Weighted push-ups 10 1/3 60s

3A 1 Arm DB Row 8 1/4 60s

3B YWT iso Holds 20s 4

5. Banded Tricep 100/ As many sets as

push downs needed

6 KB Swings 10 Reps on every Week 1 5 rounds Rest is whatever is

minute. As you can Week 2 10 rounds left for the rest of the
explosive Week 3 15 rounds minute. After your set

Workout 3 Dynamic Full Body

Exercise reps sets Rest

1A Box Jumps 5 5 30s-60s

1B Medicine Ball 5 5 30s-60s

Rotational Slams

2 Side lunge with KB 6 2sec pause at the 1/3 60s

at your chest bottom

3 Viking or landmine 10 1/3 60s

press

4 Chin-ups neutral Hold at top as long as 4 60s

iso hold you can

5A 1 Arm Farmer 60s 3

Walk

5B Reverse 15 3 Rest 60s

Crunches

6 Zone 2 work 30 minutes of cardio

(optional) keeping your HR
You can also do this 120-150. This can be
on an off day. done with any single
machine or multiple
machines like we did
in phase 1.
Phase 3 Week 7-9

This phase is the last one and is going to put everything together to make you an absolute
monster on the mat. We are going to continue to get strong and explosive. But, we are going to
focus on lactic conditioning which our ability sustains higher effort for a longer duration. This will
give you a well-rounded gas tank to dominate on the mats and in competition.

Training notes

* This month we are working to the top set of 5, which means we start with a light set of 5 and
add weight to each set until we reach a hard set of 5. Which is defined as set 5 with great form
and control. While only having a couple of reps in the tank.

* ⅓, Tthe first number is your lighter sets to warm up and the second number is how many hard
or heavy sets I want you to do.

* Working sets should be taken close to technical failure.

*Tempo 2-3 sec lowering, 1 sec pause at the bottom, and fast on the way up.

Workout 1 Lower Body

Exercise reps sets Rest

1 Zercher Box Squat 3 Build up to a heavy 60s

set of 5

2 Trap Bar RDL 8 4-5 sec lowering 1/3 60s

3 Side lunge 6 4 sec negative 1/3 60s

4 Back ext 30s 3 60s

5. Hanging knee or 10/ 4 60s

leg raises

6 Rope Slams The 30s at the fastest Week 1 3 rounds 90- sec rest
pace you have Week 2 6 rounds
Week 3 9 rounds
Workout 2 Upper Body
Exercise reps sets Rest

1 Viking Press or 5 5RM 60s

Z-Press with BB

2 Dips or push-ups 2 reps in reserve ⅓ warm set is 5 reps 60s

3 Bench Row 12 1/4 60s

5A Pullaparts 100 1 break it down as

needed

5B.Banded Tricep 100/ As many sets as

push-downs needed

6 KB Swings 10 Reps every 30 for Rest is whatever is

5 minutes left for the rest of the
30s. After your set

Workout 3 Dynamic Full Body

Exercise reps sets Rest

1A Dynamic Trap 3 5 30s

Deadlift (use 50-60%
max weights)

1B Plyo push-ups off 5 5 30s

a bench

2 Goblet Squat 8 3 sec pause each 1/3 60s

rep

3 Alt DB Press 10 1/3 60s

4 Chin-ups Max reps 4 sets 60s

5A side plank row 15 3

5B Hollow hold tricep 15 3 Rest 60s

ext

6 Zone 2 work 30 minutes of cardio

(optional) keeping your HR
You can also do this 120-150. This can be
on an off day. done with any single
machine or multiple
machines like we did
in phase 1.
If you are looking for a more personalized training program.
● Weekly coaching and accountability.
● Nutrition Coaching.
● Someone to correct your form for each exercise.

Sign up for 1 on 1 coaching here https://fallriverpersonaltrainer.com/