JIU JITSU ATHLETE
Move Better, Roll Smarter, and Stay Injury-Free
You can’t roll like you’re twenty - but you can train smarter than you ever have. The Masters Jiu Jitsu Performance Series targets a different piece of the performance puzzle - muscle, power, stability, and movement - working together to keep you strong, explosive, and injury-free for years to come.
These are the same principles I used to become a Masters World, Pan, and IBJJF Champion, and the same ones I still live by at 52. Let’s break them down:
Masters Jiu Jitsu Performance Series
My Masters Jiu Jitsu functional training program is built for grappling athletes over 40 who want to train smarter, stay stronger, and keep rolling longer. Inside, you’ll find four complete workout-series, Hypertrophy & Strength, Power & Performance, Strength Through Stability, and Mobility & Movement - each designed to improve your strength, endurance, balance, and recovery. These are the same proven training methods I’ve used as both a coach and Masters World Champion, adapted to meet the unique needs of the over-40 athlete. Each series stands alone - but when combined, they form a complete system that fills every gap in your game.
Hypertrophy & Strength
Purpose: Develop lean muscle, raw strength, and resilience using the Conjugate Method - a proven system built on rotation of max-effort and dynamic-effort days.
Benefit: Builds balanced strength across your posterior chain, core, and grip - the muscles that keep you heavy on top and unshakeable under pressure.
On-the-Mat Carryover:
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Better pressure and control from top positions like side control and mount.
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Improved grip endurance for collar and sleeve fighting.
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Increased power for finishing sweeps and takedowns without gassing out.
Muscle is protective tissue. It shields your joints and tendons. This track keeps you durable so you can train and compete consistently instead of sitting out injured.
Power & Performance
Purpose: Train explosive strength and speed using the Contrast Method - pairing heavy lifts with fast, dynamic movements to improve rate of force production.
Benefit: Builds that “snap” and explosiveness Masters athletes tend to lose with age, improving your ability to react and move with precision.
On-the-Mat Carryover:
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Faster scrambles and transitions.
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More explosive takedown entries and guard passes.
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Quicker, more confident movements during positional escapes or reversals.
Teaching your body to move fast safely restores coordination and joint responsiveness, helping you maintain athleticism deep into your 40s, 50s, and beyond. This is what Power & Performance does.
Strength Through Stability
Purpose: Control the chaos with stronger joints, better balance, and bulletproof core stability. Stability training keeps you on the mats and out of the doctor’s office.
Benefit: Builds joint integrity, balance, and core stability to prevent injuries and create better control in unpredictable positions.
On-the-Mat Carryover:
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Stronger frames and posts when defending guard passes.
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Better balance and body control during transitions and scrambles.
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Greater core strength for pressure retention and posture under load.
Stability is what keeps your technique accessible year-round. It’s what lets you roll without worrying about tweaks, strains, or time off the mats.
Mobility & Movement
Purpose: Improve functional range of motion, coordination, and recovery through dynamic mobility work, controlled movement, and flow-based training.
Benefit: Keeps your body supple, aligned, and ready for training - reducing stiffness and improving how you feel both on and off the mats.
On-the-Mat Carryover:
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Easier hip movement for guard retention, inversions, and escapes.
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Smoother transitions between positions
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Faster recovery between sessions and less post-training soreness.
Mobility training keeps you moving like an athlete, not an aging hobbyist. It’s your safeguard against the stiffness and fatigue that end too many Jiu Jitsu journeys too soon.
Foundations Series
Build Your Base. Rebuild Your Game.
Rebuild your base, restore your strength, and prepare your body for the demands of Jiu Jitsu.
Designed for returning or beginner athletes, this series focuses on safe, effective progressions to improve strength, mobility, and conditioning.
These are the same core methods I still use in my own training - helping you move better, roll longer, and get back to feeling like yourself again.
The Foundations Series keeps you injury-resistant and ready for long-term progress. By re-establishing your base, you build durability and consistency—the keys to rolling well into your 40s, 50s, and beyond.