Brazilian Jiu-Jitsu (BJJ) is a demanding sport that requires strength, mobility, and resilience. As practitioners, we often spend hours perfecting techniques and sharpening our skills, but how much time do we dedicate to conditioning our bodies to handle the physical demands of the sport? Enter Kieren Lefevre’s free two-day split workout plan—a game-changer for busy athletes looking to optimize their performance both on and off the mats.
If you’re juggling a hectic schedule or working nights like I do, this program is the perfect solution to elevate your BJJ game without overloading your week.
Why Strength Training Matters for BJJ
Strength and conditioning isn’t just about getting stronger—it’s about improving how you move and reducing the risk of injury. In BJJ, we constantly find ourselves in awkward positions, whether defending submissions, scrambling for control, or applying a powerful sweep. A targeted strength program like Kieren Lefevre’s not only builds physical strength but also enhances mobility and confidence in those “weak” positions, which are often neglected in traditional gym routines.
What Is the Two-Day Split Routine?
Kieren’s program is designed for efficiency and effectiveness. It includes:
- Two focused workout days: Each session targets key muscle groups relevant to BJJ, with a mix of compound lifts and isometric holds.
- Exercises tailored to grappling: From improving hip mobility for guard retention to building shoulder strength for submissions, the program zeroes in on movements that translate directly to the mats.
- Minimal time commitment: Perfect for those with busy weeks—like night-shift workers or parents—this plan ensures you can still dedicate time to your training.
My Experience with Kieren’s Program
As someone who works night shifts and often struggles to find time for lifting, this routine was a lifesaver. Over 12 weeks, I noticed several key improvements:
- Enhanced Scramble Dynamics: I felt quicker and more dynamic during scrambles, with better control and endurance in high-pressure situations.
- Strength in Awkward Positions: Movements like hip bumps and defending against shoulder-heavy submissions (like the Kimura) became noticeably more controlled and powerful.
- Injury Prevention: The program focuses on neglected areas like shoulders, hips, and core strength, reducing the risk of overuse injuries common in grappling.
Why This Routine Stands Out
What makes Kieren’s program unique is its focus on BJJ-specific strength training. Unlike general gym routines, this plan strengthens areas critical for grappling while ensuring functional mobility. It’s more than just lifting weights—it’s about optimizing your body for the sport.
Building strength in weak positions is a game-changer. When you know your body can handle tough spots, your confidence skyrockets, and this confidence translates directly into how you roll. The best part? This is just a free resource. If his paid programs are as well-structured as this one, the results would be phenomenal.
Check out BJJ STRONG ONLINE CLICK HERE.
Who Should Try This Routine?
This program is perfect for:
- Busy practitioners with limited time to lift.
- BJJ athletes looking to prevent injuries and build confidence.
- Anyone seeking a structured, effective strength plan tailored to grappling.
Whether you’re a beginner or an experienced grappler, this two-day split is an excellent foundation for improving your performance.
Recommendations for Maximizing Results
Here are a few tips to get the most out of Kieren’s program:
- Stay Consistent: Even with a two-day plan, regular practice is key to seeing results.
- Prioritize Recovery: BJJ and strength training can be taxing, so ensure you’re getting proper rest and nutrition.
- Pair It with Mobility Work: Adding a short mobility routine can further enhance your performance and prevent injuries.
Elevate Your BJJ Game Today
Kieren Lefevre’s two-day split workout plan is more than just a routine—it’s a blueprint for grappling success. Whether you’re looking to improve your scramble speed, defend submissions with confidence, or simply stay injury-free, this program delivers immense value. As someone who’s reaped the benefits, I can’t recommend it enough.
Ready to take your BJJ to the next level? Download the free routine here and see the difference for yourself. And if his free content is this good, imagine what his paid programs could do for your performance.
If you want to check out another BJJ strength routine review check out this one by Garage Strenght.