JIU JITSU ATHLETE
Move Better, Roll Harder, and Stay Injury-Free
Performance 40 is a strength and conditioning system specifically designed for Masters Jiu Jitsu athletes (over 40 years old). It focuses on building strength, power, endurance, and mobility while minimizing the risk of injury and enhancing longevity in the sport.
By utilizing a structured approach that incorporates multiple training modalities within a single week, Performance 40 ensures well-rounded development without excessive joint stress.
Train With Purpose
For Masters Jiu Jitsu athletes, Performance 40 provides a smart, structured, and sustainable approach to strength and conditioning. It enhances performance while prioritizing recovery, mobility, and injury prevention, allowing athletes to stay competitive and continue training well into their 40s, 50s, and beyond. By focusing on balanced strength development, movement efficiency, and structured progression, Performance 40 ensures Masters athletes stay strong, mobile, and resilient on the mats.
Balanced Development of Strength and Power
Performance 40 integrates different training methods to maximize athletic performance:
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Maximal Strength Development: Heavy, low-rep training enhances force production, helping athletes maintain positional control, execute takedowns, and escape heavy pressure.
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Explosive Power Training: Lighter, explosive movements improve reaction speed and quick bursts of energy, essential for passing guards, scrambling, and transitioning between positions.
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Muscular Endurance & Hypertrophy: High-rep, controlled accessory work builds joint stability and muscular endurance, which are crucial for maintaining strength over long rounds of rolling.
Joint Health and Injury Prevention
Older Jiu Jitsu athletes are more prone to joint pain and mobility restrictions. Performance 40 is specifically designed to protect the joints while still allowing for effective strength training.
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Controlled Joint Loading: Movement variations such as box squats, tempo deadlifts, and controlled presses minimize excessive joint stress while maximizing strength development.
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Balanced Muscle Development: Targeted accessory work strengthens the supporting muscles around the knees, shoulders, and hips, reducing the likelihood of overuse injuries.
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Mobility & Recovery Focus: Mobility work is incorporated into every session, ensuring Masters athletes maintain flexibility, range of motion, and joint health.
Enhanced Recovery and Longevity
Unlike traditional strength programs that often overemphasize intensity and volume, Performance 40 optimizes training frequency and intensity to maximize performance while allowing for proper recovery.
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Lower Overall Volume Per Session: Sessions are designed to provide maximum benefit without excessive fatigue, preventing overtraining and allowing athletes to recover between sessions.
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Built-In Recovery Strategies: Active recovery, mobility drills, and controlled eccentric loading help manage soreness and keep athletes feeling strong and mobile.
For Masters Jiu Jitsu athletes, this ensures they can train hard without constantly feeling run down or nursing injuries.
By prioritizing movement quality and overall athletic performance, Masters athletes become more adaptable, responsive, and efficient on the mats.
Jiu Jitsu is a dynamic and unpredictable sport that demands strength in all movement planes, making adaptability and athleticism crucial for success. Performance 40 enhances these qualities by developing coordination and neuromuscular efficiency through exercises designed to improve proprioception, balance, and total-body control.
Additionally, it trains multiple strength qualities simultaneously, preparing athletes for the ever-changing demands of live rolling and competition, where no two exchanges are the same. By prioritizing movement quality and overall athletic performance, Performance 40 ensures Masters athletes become more adaptable, responsive, and efficient on the mats.
Performance 40 is designed to meet the specific demands of Jiu Jitsu by developing key physical attributes that enhance performance on the mats. Grip strength and endurance are reinforced through exercises like farmer’s carries, towel pull-ups, and wrist/forearm conditioning, allowing athletes to maintain control over their opponents. Core and rotational strength are emphasized with Pallof presses, Russian twists, and anti-rotation drills, which improve guard retention, posture, and the ability to resist sweeps.
Additionally, hip and shoulder stability is strengthened to enhance resilience in positions like the bottom guard and standing wrestling exchanges. This sport-specific approach ensures that the strength built in the gym directly translates to improved movement, control, and efficiency in Jiu Jitsu.
Choose Your Plan
Pick the pricing plan and package that works for you.
