I’m Coach Ricky—a graduate in Exercise Science and certified fitness professional. I wanted to share a flexible beginner routine for combining Brazilian Jiu-Jitsu and strength training.
This is just an example schedule—you can adjust the days to fit your life. The main idea is to get 2 gym sessions and 2–3 BJJ sessions each week with enough recovery.Sample 1-Week Routine (Days are just examples):
🔹 Day 1 – BJJ Fundamentals Class (Recommended)
Warm-Up: Dynamic movement drills (shrimping, hip escapes, shoulder rolls)
Focus: Basic positions, escapes, and guard retention drills
Cool-Down: Stretching and deep breathing🔹 Day 4 – Rest or Active Recovery
Light walking, yoga, or foam rolling
🔹 Day 5 – Gym Session (Full-Body Strength)
Warm-Up: 5–10 min cardio + mobility drills
Split Squats – 3x10 each leg
Dumbbell Floor Press – 3x10
Lat Pulldown or Band Rows – 3x12
Kettlebell Swings – 3x15
Core: Plank – 3x30 sec
Cool-Down: Stretch and breathing exercises
🔹 Day 6 – BJJ Class or Open Mat (Recommended)
Warm-Up: Drills, guard retention movements
Focus: Combining positions and transitions
Optional: 2–3 light rounds of rolling
Cool-Down: Mobility and light stretching
🔹 Day 7 – Rest
Prioritize recovery, hydration, and sleep✅
How to Use This Plan:
The days are just examples—feel free to move them around.
Aim for 2–3 BJJ sessions and 2 gym workouts weekly.
Always include a warm-up and cool-down to improve performance and reduce injury risk.
Listen to your body—adjust rest days if you feel fatigued.
💡 Beginner Tips:
✔ Keep strength sessions moderate to save energy for BJJ.
✔ Focus on technique, not just intensity.
✔ Consistency is more important than perfection.
If you have questions or want help customizing this to your goals, drop a comment or message me.
"Hi everyone,
I’m Coach Ricky—a graduate in Exercise Science and certified fitness professional. I wanted to share a flexible beginner routine for combining Brazilian Jiu-Jitsu and strength training.
This is just an example schedule—you can adjust the days to fit your life. The main idea is to get 2 gym sessions and 2–3 BJJ sessions each week with enough recovery.Sample 1-Week Routine (Days are just examples):
🔹 Day 1 – BJJ Fundamentals Class (Recommended)
Warm-Up: Dynamic movement drills (shrimping, hip escapes, shoulder rolls)
Focus: Basic positions, escapes, and guard retention drills
Cool-Down: Gentle stretching (hips, shoulders, neck)
🔹 Day 2 – Gym Session (Full-Body Strength)
Warm-Up: 5–10 min light cardio + dynamic stretches
Goblet Squats – 3x10
Push-Ups or Incline Push-Ups – 3x12
Dumbbell Rows – 3x10 each side
Farmer Carry – 3 sets x 30 sec hold
Core: Dead Bugs – 3x12
Cool-Down: Full-body static stretches, focusing on hips and back
🔹 Day 3 – BJJ Drilling or Class (Optional Extra Session)
Warm-Up: Movement drills and flow rolling
Technique review + light positional sparring (50–60% effort)
Cool-Down: Stretching and deep breathing🔹 Day 4 – Rest or Active Recovery
Light walking, yoga, or foam rolling
🔹 Day 5 – Gym Session (Full-Body Strength)
Warm-Up: 5–10 min cardio + mobility drills
Split Squats – 3x10 each leg
Dumbbell Floor Press – 3x10
Lat Pulldown or Band Rows – 3x12
Kettlebell Swings – 3x15
Core: Plank – 3x30 sec
Cool-Down: Stretch and breathing exercises
🔹 Day 6 – BJJ Class or Open Mat (Recommended)
Warm-Up: Drills, guard retention movements
Focus: Combining positions and transitions
Optional: 2–3 light rounds of rolling
Cool-Down: Mobility and light stretching
🔹 Day 7 – Rest
Prioritize recovery, hydration, and sleep✅
How to Use This Plan:
The days are just examples—feel free to move them around.
Aim for 2–3 BJJ sessions and 2 gym workouts weekly.
Always include a warm-up and cool-down to improve performance and reduce injury risk.
Listen to your body—adjust rest days if you feel fatigued.
💡 Beginner Tips:
✔ Keep strength sessions moderate to save energy for BJJ.
✔ Focus on technique, not just intensity.
✔ Consistency is more important than perfection.
If you have questions or want help customizing this to your goals, drop a comment or message me.
—Coach Ricky"
Really solid post, your breakdown of balancing BJJ with strength training for beginners is clear, realistic, and recovery-conscious, which is great to see. I especially appreciate how you emphasize consistency over intensity and offer a no-pressure framework for beginners easing into dual-discipline work.
I come from a similar space, certified NASM-PES, NASE-CSS (Certified Speed Specialist), with a BS in Exercise Science and an MS in Performance Enhancement & Injury Prevention, so I really enjoy digging into how these programs translate from a practical and biomechanical lens.
I’d love to share a few thoughts on opportunities for refinement and some enhancement suggestions, especially around movement pattern balance, progression tracking, and posterior chain integration. Nothing major—just some ideas that might complement what you've already built.
Thanks so much for the kind words—I really appreciate you taking the time to share this. It means a lot coming from someone with your background and depth of experience.
I’d love to hear any suggestions you have around movement pattern balance, progression tracking, and posterior chain integration—those are all areas I’m always looking to refine, especially for beginners who might not have much structured training history.
I agree 100% that translating these concepts practically is where the real coaching happens, so any insights you’d like to share are more than welcome. Nothing beats learning from colleagues who have walked the same path and bring a biomechanical lens to programming.
Looking forward to connecting more and swapping ideas—thanks again for reaching out and offering to collaborate!
"Thanks so much for the kind words—I really appreciate you taking the time to share this. It means a lot coming from someone with your background and depth of experience. I’d love to hear any suggestions you have around movement pattern balance, progression tracking, and posterior chain integration—those are all areas I’m always looking to refine, especially for beginners who might not have much structured training history. I agree 100% that translating these concepts practically is where the real coaching happens, so any insights you’d like to share are more than welcome. Nothing beats learning from colleagues who have walked the same path and bring a biomechanical lens to programming. Looking forward to connecting more and swapping ideas—thanks again for reaching out and offering to collaborate! —Coach Ricky"
Sent you a message, didn't want to just post without sharing first.
"Thanks so much for the kind words—I really appreciate you taking the time to share this. It means a lot coming from someone with your background and depth of experience. I’d love to hear any suggestions you have around movement pattern balance, progression tracking, and posterior chain integration—those are all areas I’m always looking to refine, especially for beginners who might not have much structured training history. I agree 100% that translating these concepts practically is where the real coaching happens, so any insights you’d like to share are more than welcome. Nothing beats learning from colleagues who have walked the same path and bring a biomechanical lens to programming. Looking forward to connecting more and swapping ideas—thanks again for reaching out and offering to collaborate! —Coach Ricky"
My two cents on the program that Ricardo has posted.
Strengths of the Program:
Balanced Volume for Beginners: Two full-body gym sessions and 2–3 BJJ classes is appropriate for someone acclimating to concurrent training without overreaching.
Inclusion of Recovery Days: The recognition of recovery and active rest days is spot-on, especially with BJJ’s demand on CNS and joints.
Movement Prep & Cooldown: Dynamic warm-ups and cooldowns (stretching/breath work) show an understanding of neuromuscular readiness and recovery, important for injury mitigation.
Good Core Integration: Functional core exercises (dead bugs, planks) support anti-extension/resisting rotation, useful in grappling.
Progression Cues: Advising listeners to monitor intensity and remain consistent builds foundational fitness and long-term sustainability.
Opportunities for Improvement:
Lack of Progression Strategy: No mention of progressive overload, tempo variation, or periodization (linear or undulating), which could lead to plateaus over time.
Movement Pattern Gaps:
Posterior chain work is light, only kettlebell swings and rows. Could benefit from more hinge-focused lifts (e.g., RDLs or glute bridges).
Horizontal pressing is present (push-ups/floor press), but vertical push/pull are absent (e.g., overhead press or pull-up regressions).
Injury Risk Consideration:
For beginners doing BJJ and strength concurrently, fatigue accumulation could expose weak links. Movement screens or regressions (especially for goblet squats/split squats) may be wise.
Programming Context:
The advice is sound, but without assessment variables (e.g. training age, previous injuries, goals), personalization is limited.
No direct mention of grip endurance, which is key in BJJ-specific preparation.
Suggested Enhancements
Add a basic linear progression (e.g., increase reps/weight weekly).
Rotate push/pull patterns to ensure joint balance.
Consider a “movement quality” day with loaded carries, crawling, and scapular control work.
Optionally insert a short sprint/conditioning finisher (esp. alactic capacity focus) post-strength day.
I’m Coach Ricky—a graduate in Exercise Science and certified fitness professional. I wanted to share an updated beginner routine for combining Brazilian Jiu-Jitsu and strength training, refined with excellent feedback from colleagues here.
This sample schedule is flexible—you can move days around based on your recovery and availability.🔹 Sample 1-Week Routine (Days are examples):
Day 1 – BJJ Fundamentals Class
• Warm-Up: Shrimping, bridging, hip escapes
• Focus: Basic positions, escapes, guard retention
• Cool-Down: Stretch hips, shoulders, neck
Day 2 – Strength Session (Full Body + Progression)
• Warm-Up: 5–10 min cardio + dynamic mobility
• Goblet Squat – 3×10 (progress by adding reps or small weight weekly)
• Dumbbell Romanian Deadlift – 3×10 (posterior chain)
• Push-Ups or Incline Push-Ups – 3×12
• Dumbbell Rows – 3×10 each side
• Farmer Carry – 3×30 sec (grip endurance)
• Core: Dead Bugs – 3×12
• Cool-Down: Full-body stretching
Day 3 – BJJ Drilling or Technique Session (Optional Extra BJJ)
• Warm-Up: Drills & flow rolling
• Technique practice + light positional sparring
• Cool-Down: Mobility and breathing
Day 4 – Rest or Active Recovery
• Walking, yoga, or foam rolling
Day 5 – Strength Session (Full Body + Movement Variety)
• Warm-Up: 5–10 min cardio + mobility
• Split Squats – 3×10 each leg
• Dumbbell Overhead Press – 3×10 (vertical push)
• Lat Pulldown or Band-Assisted Pull-Ups – 3×10 (vertical pull)
• Kettlebell Swings – 3×15 (posterior chain power)
• Core: Plank – 3×30 sec
• Optional Finisher:
3–5 rounds: 15 sec sprint + 45 sec rest
• Cool-Down: Stretch & breathing
Day 6 – BJJ Class or Open Mat
• Warm-Up: Technique drills
• Focus: Combining transitions and situational rolling
• Cool-Down: Mobility work
✅ Why This Update?
Community feedback helped improve:
• Posterior chain emphasis (RDLs, swings)
• Vertical push/pull for shoulder balance
• Grip endurance (farmer carries)
• Simple progression to avoid plateaus
• Personalization reminders (movement screens, regressions)
💡 Personalization Tips:
✔ Beginners: Start moderate, focus on technique, and allow full recovery
✔ Returning athletes: Gradually increase volume in 4–6 week blocks
✔ Adjust rest days as needed—listen to your body
✔ Always warm up and cool down
If you’d like help customizing this to your goals or training experience, feel free to comment or message me. Thanks again to everyone who contributed—your input made this a stronger, safer program for beginners.
"Aren't warm up and cool down overrated? Especially for weightlifting?"
That’s a great question—honestly, you’re not the only one who wonders about this.
I’d say warm-ups and cool-downs sometimes get called overrated because they’re often done in a way that’s either too generic or too time-consuming. For strength training specifically:
✅ Warm-Ups: Even 5–10 minutes of targeted prep can make a real difference, especially if you’re coming in stiff or just getting started. A good warm-up helps:
Raise tissue temperature and improve joint mobility so you move better and safer.
Reinforce technique and proper bracing with lighter sets before loading up.It doesn’t have to be complicated—dynamic movements and a few ramp-up sets are usually plenty.
✅ Cool-Downs: Same idea—nothing magical happens, but gradually bringing your heart rate down and adding some focused breathing or light stretching can:
Help your nervous system recover.
Keep you moving well session to session.
Personally, I think the key is keeping it short, purposeful, and relevant to what you’re doing, rather than feeling like you have to spend 30 minutes on it.
I’m planning to share a separate post soon with specific warm-up and cool-down examples for strength and conditioning, in case anyone wants more detail or ideas to try.
Thanks for bringing this up—great discussion topic. Curious to hear how everyone else approaches it too!
One supposes that the success of any idea is dependent on how success is being measured.
Or I suppose, one's goals.
I think that skills based exercises, like boxing, wrestling, dancing, gymnastics, climbing, etc., are very useful, but I am of course, very, very biased in that regard.
Likewise, functional exercise, like walking, kayaking, body weight exercises, body movement exercises, ruck sacking, farm chores, etc, also very useful.
And exercises like swimming that are often both.
Sprinting, and sled pulls, and Olympic lifting etc, also, quite useful, in the right cases.
And certainly "gym" exercises and physical therapies can help provide gap fills in physical ability for the other two above.
But, just as bricks don't hit back,
I find grappling rodeo cowboys, and people who work on fishing boats with nets, and farm boys to be remarkably challenging compared to grappling gym rats, or even steroided up special forces and SWAT personnel.
Don't get me wrong, with the steroided up bucks, like people on PCP, one will find that armlocks and many other joint locks that don't produce a gross orthopedic catastrophic dysfunction are generally a complete waste...
And in that case, it is chokes, pins while calling for help, and/or technology force multipliers.
Which brings me back to some other good advice that I like to share to the new folks:
1) Don't fight naked people, and 2) if the person is covered in their own feces, or likely to cover you in their feces, grappling is not the best option if it can be avoided.
Then again, I could never afford pectoral muscles as a child or an adult, I don't take selfies, let alone gym selfies, and I don't care if I have six pack abs, but I do love blood pudding, hot dogs, and seafood in tins, when I can get them.
You guys do you, though.
"One supposes that the success of any idea is dependent on how success is being measured.
Or I suppose, one's goals.
I think that skills based exercises, like boxing, wrestling, dancing, gymnastics, climbing, etc., are very useful, but I am of course, very, very biased in that regard.
Likewise, functional exercise, like walking, kayaking, body weight exercises, body movement exercises, ruck sacking, farm chores, etc, also very useful.
And exercises like swimming that are often both.
Sprinting, and sled pulls, and Olympic lifting etc, also, quite useful, in the right cases.
And certainly "gym" exercises and physical therapies can help provide gap fills in physical ability for the other two above.
But, just as bricks don't hit back,
I find grappling rodeo cowboys, and people who work on fishing boats with nets, and farm boys to be remarkably challenging compared to grappling gym rats, or even steroided up special forces and SWAT personnel.
Don't get me wrong, with the steroided up bucks, like people on PCP, one will find that armlocks and many other joint locks that don't produce a gross orthopedic catastrophic dysfunction are generally a complete waste...
And in that case, it is chokes, pins while calling for help, and/or technology force multipliers.
Which brings me back to some other good advice that I like to share to the new folks:
1) Don't fight naked people, and 2) if the person is covered in their own feces, or likely to cover you in their feces, grappling is not the best option if it can be avoided.
Then again, I could never afford pectoral muscles as a child or an adult, I don't take selfies, let alone gym selfies, and I don't care if I have six pack abs, but I do love blood pudding, hot dogs, and seafood in tins, when I can get them.
You guys do you, though."
😄 Love the variety you’ve covered here—there’s definitely no one-size-fits-all when it comes to ‘fitness.’ Measuring success by your own goals (and maybe a little bruised ego) is spot on.
I’m with you on skill-based work—nothing sharpens reflexes like a good clinch or a dance combo—while functional stuff like hiking or farm chores keeps you honest. And yep, sprinting or sled pulls are great… until you realize you’ve just re-created your own medieval torture device!
Also, 100% agree: don’t fight naked people, and if your opponent’s covered in their own…well, let’s just call it a biohazard, maybe reach for a taser instead of an armbar. 😂
At the end of the day, pick what you enjoy, set clear benchmarks (even if it’s ‘survive my grandma’s farm chores’), and have fun. You do you!
Old fart coaching hat reminded me to also say, serious resistance band work outs, water work, and rowing in the right dose can also be, I think wonderful adjunctive work outs for people in the combat sports, including grapple fu'ers.
There are bands, that can provide hundreds of pounds of variable resistance.
You can go high end, if you are a high earner,
Or if your Daddy is poor, just do what you feel.
Meaning, you don't need a lot of money to get a fucking good work out in a variety of ways.
But, sometimes you can also get what you pay for, for sure.
I like bands, serious bands, as adjunctives for pro skill based athletes, old farts, the disabled, and anybody who might have sub-clinical injuries, or who is a traveling fool, and needs a good packed bag weight to utility ratio to combine with their traveling fool walk about.
As well as prison work outs, and body weight calisthenics.
Not to mention, if you hook a band, or a belt up to a hook or a tree, you can train with a tactile feedback mechanism, regarding one's footwork, armwork, fitting in (Tsukuri), distance (Mai), and Unbalacing (Kuzushi) opportunities (Debana) based on weight distribution, in a very elegant way.
Relying on the progression of tension, or laxity to advise one, as an Uke.
Coupled with many, many patient and observant repetitions, regarding that tension, and compression effect.
Or one can just be Kimura, do many repetitions, and demonstrate that a chainsaw has the same place regarding unwanted shrubbery as Mifune might like to persuade the public that a set of small trimming scissors has with Bonsai horticultural sculpture.
And, for the truly long winded,
As I had not the time to write a short note (OW).
As Colonel Roosevelt might remind us,
Or any U.S. Marine would tell us,
In the absence, of a perfect plan, or perfect technique,
A sufficiently quick course of action, with sufficient violence,
And physicality, will kill or incapacitate the most technical black belt,
as easily as a tame duck, that was hunted and harvested with a pair of pliers.
And can be remarkably efficacious.
Which is why, we have to train periodically with people hitting us in the face, as we try to apply our techniques,
or really count that we still have a good memory, having trained that hundreds, or thousands, or tens of thousands of times before.
Conversely, the more times we have trained us, the less there is left of us, by age, or injury from that training.
So, as in all things, speak softly and carry something you are either very accurate with, or makes such a large hole, that anything it catches a piece of, leaves a large shockwave of fucked up destruction.
And much better yet, avoid those problematic situations that might result in unpleasant and inconvenient paperwork, and just avoid being around stupid people, that will throw their life away, and yours, over nothing.
Because there is not a shortage of stupid humans looking to die, and mess up you and yours too, on their way to being Stardust, and food for the worms, the grass, and anything else that feeds off of meat.
We are indeed, and remain, a strange species.
Likewise, we should train hand control, and train with scenarios where people could pull sharp-y things or things that go bang out of their waste bands, or other places.
Or their buddy can kick us in the face, while we are helping their friend to calm down.
"Likewise, we should train hand control, and train with scenarios where people could pull sharp-y things or things that go bang out of their waste bands, or other places.
Or their buddy can kick us in the face, while we are helping their friend to calm down."
Bro, that fifth stripe didn’t fall—it bailed. You’ve been training with so much chaos and violence that it straight-up dipped to hide behind the ‘h’ in your last name like it’s waiting for a tactical extraction. That stripe saw your hand control drills, waistband bang-bang scenarios, and incoming head kicks and said, ‘Nope. I’m out. I’ll be over here playing dead until this calms down.'
