Full Body Jiu Jitsu Workout: Dynamic Effort Day

Introduction to Westside Barbell BJJ Strength Training
Strength training is filled with opinions, theories, and recycled ideas—but what you’ll find here is different. Everything written comes from firsthand experience, tested under the bar, refined in competition, and built on the legacy of Louie Simmons and the athletes who trained inside Westside Barbell. Before you read this article please note the foundation of this writing is built on three key pillars:
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The Knowledge and Legacy of Louie Simmons—Every principle and method shared comes from the foundation Louie Simmons built and the decades of high-level powerlifters and athletes who trained under him at Westside Barbell. Louie spent over 40 years refining the Conjugate Method, solving training problems, and developing systems that pushed athletes beyond their limits.
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Mentorship and Experience – What’s written here isn’t theory. It comes from firsthand mentorship with Louie, who taught me how to run the gym, how to solve problems, and how to learn as much as possible from every session, athlete, and challenge. His approach wasn’t just about lifting—it was about thinking critically and adapting to make things work.
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Real Athletes, Real Training, Real Results – Unlike many who discuss strength training without a facility or a team, everything shared here is shaped by athletes who actively train and compete inside Westside Barbell every day. These methods aren’t built on speculation—they’re refined under the bar, in competition, and through years of experience.
What works for us may not work for you exactly, but the thought process, systems, and principles can be applied to any athlete in any sport within any training structure.
This is training education built in the trenches, tested under heavy weight, and refined by those who live it every day. With that said, let's begin!
Brazilian Jiu-Jitsu at Westside Barbell combines world-class strength training with elite-level grappling talent. Our roster includes Dante Leon, Vitor Oliveira, Max Hanson, Cam Knight, Lawson Grime, and Justice Stanford—athletes who embody the grit, discipline, and excellence that define the Westside ethos.
With their dedication as the backbone of our BJJ program, we’ve integrated the proven principles of the Conjugate Method to meet the sport's specific demands. Central to this is Dynamic Effort (DE) training, the foundation for building the speed-strength and mental resilience required to dominate on the mats.
Dynamic Effort as Full Body Jiu Jitsu Workout
Dynamic Effort (DE) training, a core principle of the Westside Barbell Conjugate Method, is the strategic practice of lifting submaximal loads with maximum speed to develop speed-strength.
Louie Simmons pioneered DE training in powerlifting. It revolutionized strength programming by prioritizing the ability to generate force quickly—a critical quality for athletes requiring fast, decisive movements.
Louie utilized it to help powerlifters improve bar speed and overcome sticking points in foundational lifts like the squat, deadlift, and bench press, and it has since become a hallmark of our strength training.
At Westside Barbell, we’ve adapted this proven method for Brazilian Jiu-Jitsu (BJJ) athletes. Speed and precision are just as essential on the mats as they are under the bar, especially during dynamic transitions, sweeps, and escapes.
By integrating DE training into our BJJ programs, we prepare athletes to execute their techniques with precision and control, dominate fast-paced exchanges, and dictate the tempo of a match. This adaptation highlights the versatility of the Conjugate Method in addressing the unique demands of combat sports.
A typical DE session at Westside Barbell trains the full body through DE Lower Squat, DE Lower Deadlift, and DE Upper exercises. Each session is followed by targeted accessory movements to address weak points, enhance muscle endurance, and promote balanced development.
These workouts leverage accommodating resistance—bands or/and chains—to provide variable tension throughout the lift, ensuring maximum engagement and force production during every repetition. The result is a foundation of speed, strength, and control essential for the unpredictable nature of BJJ competition.
DE training also offers a unique combination of training density (work volume in a given time) and training intensity (effort level), creating what we call "controlled chaos." This structured yet challenging environment simulates athletes' mental and physical pressures in competition, ensuring they can perform at their best even in the most demanding situations. At Westside Barbell, we see DE training as an opportunity to provide objective adversity, sharpening the athlete’s ability to overcome challenges.
Beyond the physical benefits, DE training reinforces the expected work ethic and grit that defines our gym culture. Because workouts are based on an athlete’s individual percentages of their one-rep max, individuals of all strength levels can train together, fostering inclusivity and pushing everyone to their personal limits.
To further refine performance, we employ a simple metric called Volume Lifted Per Minute (VLPM) metric during DE sessions. This data-driven tool measures work capacity, highlighting the correlation between total training volume and competitive readiness. By enhancing work output, athletes gain the ability to dictate the pace of a match—whether aggressively or defensively—while fully capitalizing on their technical skills.
Example Full Body Jiu Jitsu Workout Program
This workout is strategically broken into segments that naturally flow into each other, designed to target different aspects of athletic performance. The segments follow a logical progression: Squat, Bench,Deadlift, with Conditioning or a Special Strength that is worked upon. Each segment builds on the previous one, ensuring a comprehensive, full-body workout.
Squat → Bench → Deadlift → Conditioning or Special Strength Focus
The entire session will be completed in 45–60 minutes, maintaining a steady pace while prioritizing correct form, maximal intent, and a full range of motion for each lift and movement. This time frame ensures that training density (the volume of work in a given time) is optimized while still allowing enough focus on technique and recovery between sets.
Full Body Jiu Jitsu Workout Workout Overview
Squat Segment
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Back Squat – Barbell (with Pro Bands): 50% 1RM, 12x2
Accessories:
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Sled Drag: 90–180 lbs, 60 yards, 3x70
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Backward Sled Drag: 90–180 lbs, 60 yards, 3x70
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Back Attack Machine: 45–180 lbs, 3x12
Bench Segment
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Bench Press – Barbell (with Pro Bands): 50% 1RM, 9x3
Accessories (Superset):
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Bamboo Bar Overhead Walk: 20–50 lbs, 50 yards, 3x40
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Tricep Dips: 80–120% bodyweight, 3x12
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Viking Press Machine: 80% 1RM, 3x12
Deadlift Segment
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Deadlift – Sumo Stance (with Pro Bands): 50% 1RM, 8x2
Accessories (Superset):
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Standing Leg Curl: 25–75 lbs, 3x6
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Rogue 45 Degree Iso Leg Press (Alternating): 70% 1RM, 3x6
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Glute Ham Raise: Bodyweight, 3x12
Conditioning (Superset)
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Farmer’s Walk (Racked with One KB): 30–80 lbs, 50 yards, 3x40
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Medicine Ball Overhead Slam: 10–30 lbs, 3x12
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Sprinting: Bodyweight, 20 yards, 6x20
Training Phases & Main Lifts: Selecting Exercises for a Full Body Jiu Jitsu Workout
Segments and Their Purpose
1. Squat Variation
Purpose: The box squat is essential for developing explosive strength by eliminating momentum, reinforcing proper mechanics, and targeting the posterior chain. It builds power, enhances force production, and reduces knee stress, making it critical for strength, speed, and injury prevention.
- Box Squat (50% of 1RM): Trains the ability to apply maximal force rapidly while maintaining technique, mimicking the quick, explosive movements required in competition.
2. Squat Accessories
Purpose: Squat accessories target weak points, improve endurance, and reinforce movement patterns essential for strength and stability.
- Sled Drags: Develop lower-body endurance and reinforce forward pressure, key for powerful starts and sustained pressure.
- Backward Sled Drags: Improve deceleration control and knee health by strengthening the posterior chain.
- Back Attack Machine: Strengthens the lower back, reducing injury risk and increasing overall endurance.
3. Bench Variation
Purpose: Builds upper-body speed-strength, crucial for maintaining space in grappling exchanges, executing sweeps, and maintaining defensive positions.
- Bench Press with Bands: Increases tension throughout the press, teaching force application through the full range of motion while reinforcing speed under load.
4. Bench Accessories
Purpose: Enhances shoulder stability, tricep strength, and endurance for prolonged upper-body engagement in grappling.
- Bamboo Bar Overhead Walks: Improve core stabilization and shoulder durability under dynamic loads.
- Tricep Dips: Strengthen the lockout phase of pressing motions, improving frames and defensive control.
- Push Press: Develops explosive upper-body power and stability, critical for creating space and posting against an opponent.
5. Deadlift Variation
Purpose: The sumo deadlift reinforces hip strength, explosive power, and posterior chain dominance—crucial for takedowns, escapes, and mat control.
- Deadlift with Bands: Introduces accommodating resistance, forcing greater intent, explosive strength, and force production at lockout.
6. Deadlift Accessories
Purpose: Strengthens hamstrings, glutes, and hip stability—key for bridging, sprawling, and maintaining positional control.
- Glute Ham Raises: Improve posterior chain endurance while reducing injury risks during high-stress maneuvers.
- Rogue 45-Degree Iso Leg Press: Builds unilateral strength, hip stability, and explosive power, aiding takedowns and guard retention.
- Standing Leg Curl: Strengthens hamstrings and glutes to improve knee stability, explosive bridging, and guard retention.
7. Conditioning
Purpose: Prepares athletes for high-intensity bursts and sustained effort, replicating the energy demands of competition.
- Farmer’s Walks: Improve grip endurance and core stabilization, crucial for clinching and positional control.
- Medicine Ball Slams: Enhance explosive rotational power and core strength, essential for generating force in transitions.
- Sprints: Train short-burst energy systems, improving recovery and maintaining intensity during live matches.
Tips for Maximizing the BJJ Strength Workout
Form & Technique
Maintaining proper form and technique is non-negotiable—it’s the foundation for strength, longevity, and peak performance. Every movement in this session is designed to develop specific muscle groups, and executing them with precision ensures you maximize results while minimizing injury risk. Strength isn’t just about lifting heavier—it’s about lifting smarter.
Key Principles of Execution
1. Control & Stability
Control ensures each lift is executed through the intended range of motion without compensation, while stability prevents injury and reinforces core engagement.
- Example: During the Back Squat, keep your chest up, brace your core, and distribute your weight evenly across your feet. Avoid leaning forward or letting your knees collapse inward—this keeps the movement efficient, powerful, and safe.
2. Full Range of Motion
A full range of motion activates all relevant muscle fibers, promotes balanced strength, and improves mobility. Cutting reps short leads to weak points and imbalances that will show up in competition.
- Example: In the Glute Ham Raise, lower yourself under control until your hamstrings are fully stretched before engaging them to return to the top. Precision in execution ensures the target muscles are fully developed.
3. Precision in Execution
Precision separates strong lifters from durable, dominant athletes. Small technical adjustments can be the difference between progress and plateau—or worse, injury.
- Example: In the Bench Press, maintain a controlled bar path, touch just below your chest, and keep your elbows at approximately a 45° angle to your torso. Press evenly to prevent unnecessary strain on your shoulders and optimize force production.
4. Breathing Mechanics
Proper breathing enhances stability, supports bracing, and improves power output—especially under heavy loads.
- Example: During the Sumo Deadlift, take a deep breath and brace your core before initiating the lift. Maintain that brace throughout the movement to maximize strength and minimize energy leaks. Weak bracing means weak lifting.
5. Tempo & Speed
Dynamic Effort training develops speed-strength, requiring explosive concentric movements while maintaining control during the eccentric phase.
- Example: In Sled Drags, drive explosively with each step while maintaining a steady pace. This balance between speed and control ensures you’re developing both power and stability—essential for combat sports.
6. Mind-Muscle Connection
Every rep should be performed with intent and purpose. Strength is earned, not given. Whether the weight is light or heavy, approach every lift as if it’s a max effort—this is the mindset of a Westside athlete.
- Example: During a Medicine Ball Overhead Slam, visualize the explosive power needed to outmaneuver an opponent. Engage your core and lats with purpose, treating the movement as a direct translation to real-world strength on the mats.
Training with Purpose
Applying these principles transforms every full body Jiu Jitsu workout workout into more than just lifting—it becomes a pathway to dominance. Precision, control, and intent build not just strength, but resilience, durability, and a relentless drive to succeed.
Every rep matters. Every set counts. Execute with focus, and you’ll build the strength to outwork, outlast, and outperform.
Choosing Exercises
At Westside Barbell, exercise selection is never random—it’s a strategic process tailored to the demands of Brazilian Jiu-Jitsu (BJJ) and the individual needs of each athlete. Every movement has a purpose: improving speed-strength, eliminating weak links, and enhancing functional performance on the mats.
The foundation of our system is built on the Back Squat, Bench Press, and Deadlift—cornerstone lifts that develop full-body strength and power. These are reinforced by accessory exercises like Sled Drags and Glute Ham Raises, which build endurance, stability, and explosiveness by targeting key muscle groups.
Conditioning elements such as Farmer’s Walks and Sprinting mimic the high-intensity bursts and sustained effort required during live rolls and matches. Each exercise is chosen not only for its individual benefits but also for how it fits into the broader system, ensuring a well-rounded, resilient athlete who can perform at a high level while reducing injury risk.
But you don’t have to train at Westside to apply these principles. Even with limited equipment, you can follow the same selection process—prioritizing speed-strength, addressing weaknesses, and replicating the physical demands of BJJ.
How to Adapt Your Full Body Jiu Jitsu Workout Without Specialized Equipment
Foundational Lifts
If specialty bars or accommodating resistance (bands/chains) aren’t available, adjust using standard free weights:
✅ Replace Back Squats with Bands → Perform Regular Back Squats or Front Squats
✅ Use a Trap Bar or Standard Deadlift → Instead of a Sumo Deadlift with Bands
These alternatives still develop the necessary strength and power for athletic performance.
Accessory Movements
Accessories target weak points. If you don’t have access to specific equipment, try these modifications:
✅ Replace Sled Drags → Use Walking Lunges or drag a tire for lower-body endurance
✅ Swap Glute Ham Raises → Perform Nordic Hamstring Curls or Good Mornings with a barbell or dumbbells
Accessory work isn’t about specific exercises—it’s about the stimulus they provide. Every exercise is a tool. Choose wisely and adapt to what’s available.
Conditioning
Conditioning can be adjusted with bodyweight exercises or basic equipment:
✅ Replace Farmer’s Walks → Carry heavy dumbbells or kettlebells
✅ Use Medicine Ball Slams or Burpees → For explosive power
✅ Incorporate Short Sprints or Hill Sprints → To mimic the high-intensity bursts required for BJJ
Even adjusting rest periods between sets can drastically impact overall conditioning.
Key Principles to Follow
✔ Prioritize Intent – Every exercise must serve a purpose. Give it 100% effort and ensure it translates to your sport.
✔ Adapt to Your Environment – Get creative with available equipment to replicate key movement patterns.
✔ Focus on Progression – Track sets, reps, and weights to ensure steady improvement over time.
By applying these principles, anyone can build a training program that embodies Westside Barbell’s methodology—even without specialized equipment. Consistency and intent are the real game-changers. Every rep should move you closer to becoming a stronger, more resilient grappler.
Progression and Adaptation: Get the Most out of your Full Body Jiu Jitsu Workout
How to Adjust Weights, Reps, and Intensity
Progression in strength training isn’t random—it follows a structured approach based on objective data, not just how you feel. At Westside Barbell, we prioritize establishing foundational numbers for main compound lifts, ensuring that every adjustment in weight, reps, and intensity is backed by measurable progress.
Step 1: Establish Your Baseline Strength
Everything starts with your one-rep max (1RM). If you haven’t tested your 1RM for key lifts like the squat, bench, and deadlift, make it a priority. This number serves as the foundation for calculating:
✅ Speed work percentages (Dynamic Effort Method)
✅ Max Effort progressions (tracking strength development)
Without a 1RM baseline, you're guessing—and strength training should never be guesswork.
Step 2: Adjusting Reps and Load
Your training should evolve based on feedback from time, weight, and execution. Use these cues to adjust volume and load effectively:
🔹 If a weight feels too easy, → Increase load, reps, or sets.
🔹 If a movement slows down significantly, → The weight may be too heavy; adjust accordingly.
🔹 Max Effort Records Dictate Dynamic Effort Work → The numbers you hit on Max Effort days should guide the intensity of your Dynamic Effort (DE) days, ensuring speed-strength work stays effective.
Example:
If you’re dumbbell pressing 80 lbs for 10 reps and it feels easy, you have three progression options:
1️⃣ Increase weight (e.g., move to 85 lbs)
2️⃣ Add reps (e.g., push to 12 reps)
3️⃣ Add an extra set (e.g., perform 4 sets instead of 3)
The key is progressive overload—gradually increasing stress on the muscles to force adaptation.
Step 3: Managing Intensity
Intensity is earned, not forced. It should increase relative to your competency in technique and execution.
✅ Master the movement first – If your form breaks down, adding intensity is counterproductive.
✅ Physical literacy matters – A skilled athlete understands their own strengths, weaknesses, and session flow.
✅ Accessory work dictates total intensity – Mastery in accessory movements (like Reverse Hypers, Sled Drags, or Glute Ham Raises) naturally enhances intensity across main lifts.
True intensity is a byproduct of efficiency and technical proficiency—not just lifting heavier weights for the sake of it.
Key Takeaways for Sustainable Progress
✔ Know Your Numbers – Build training percentages off objective data, not feelings.
✔ Adjust Based on Feedback – Use time, weight, and execution to guide reps and load.
✔ Earn Intensity – Strength and execution must dictate how hard you push, not ego.
By following these principles, you’ll ensure continuous progress, longevity, and efficiency in your training—whether you’re training for maximal strength, explosive speed, or sport-specific performance.
FAQs: Brazilian Jiu-Jitsu Strength Training
How often should I perform this full body BJJ strength workout?
If you’re an active BJJ competitor, your strength training should follow this structure:
✅ 1 Dynamic Effort (DE) day – Focused on speed-strength and explosiveness
✅ 2 Max Effort (ME) days – Focused on developing maximal strength
As competition intensity increases, additional sessions incorporating plyometrics, posture drills, and conditioning should be introduced to maximize performance.
For recreational BJJ practitioners, training volume shifts from a performance-driven focus to overall health and longevity.
🔹 Max Effort work can be adjusted or substituted based on individual needs.
🔹 Dynamic Effort training remains essential at all levels, reinforcing speed, power, and endurance on the mat.
Can I modify exercises if I don’t have access to specific equipment?
Absolutely. The key is identifying the muscle groups and stimulus the exercise is designed to target. If a specific piece of equipment isn’t available, replace it with an alternative that delivers force to the same area.
🔹 No sled for drags? → Try Walking Lunges or Tire Drags
🔹 No Glute Ham Raise? → Do Nordic Curls or Good Mornings
🔹 No specialty bar for squats? → Use a standard barbell or dumbbells
The goal is to maintain the intent of the movement while adapting to your environment.
What’s the best way to track my progress with this workout?
There are countless training apps available, but at Westside Barbell, we emphasize manual tracking for true accountability.
✅ Preferred tool: BridgeAthletic – Used at Westside to log and analyze training data
✅ Simple & effective options: Notebook, Excel, Google Sheets
Writing down sets, reps, weights, and performance notes helps you reflect on progress, identify weaknesses, and adjust accordingly—something an app can’t always replicate.
How long does it take to see improvements in my BJJ performance?
This depends on your consistency, execution, and recovery strategies.
⏳ High-level competitors can experience noticeable improvements in 3 to 6 weeks.
⏳ Those with lower physical literacy may take 3 to 6 months to see significant changes.
But training alone isn’t enough. Recovery, joint health, sleep, and nutrition play a massive role in progression. The more consistent and precise you are with:
🔹 Executing the plan
🔹 Tracking data
🔹 Refining technique
🔹 Prioritizing recovery
… the faster and more sustainable your results will be.
Recommended Reading
If you’re serious about training and expanding beyond a single full body Jiu Jitsu workout, you need to be just as serious about education. Strength isn’t built on sets and reps alone—it’s developed through understanding biomechanics, proven training principles, and filtering out the garbage. Knowledge isn’t just power; it’s the difference between spinning your wheels and actually getting stronger.
Science behind Strength Training
- Science and Practice of Strength Training – Vladimir Zatsiorsky & William Kraemer
- Supertraining – Mel Siff
- The Westside Barbell Book of Methods – Louie Simmons
Speed, Explosiveness, & Plyometrics
- Explosive Power and Jumping Ability for All Sports – Tadeusz Starzynski & Henryk Sozanski
General Athletic Preparation & Recovery
- The Charlie Francis Training System – Charlie Francis