One‑on‑one consulting to build strength, improves health, and mat‑ready conditioning—without wrecking your week.
You roll a few nights a week, work full‑time, and have a family. You need a strength plan that fits real life, keeps you healthy, and actually moves the needle on the mats. Westside Barbell, the world’s premier authority on the Conjugate Method offers one‑on‑one online consulting built specifically for Jiu‑Jitsu athletes who can’t live in the weight. room.
Who This Is For
-
Ages 16+ training BJJ to stay healthy and competitive
-
2–5 gi/no‑gi sessions per week and limited lifting time
-
Wants a simple, repeatable plan that doesn’t leave you too sore to roll
-
Needs help starting or fixing a strength program that actually fits the week
What You’ll Get Clear, actionable BJJ‑focused coaching
-
Tailored Coaching (1:1 video): We assess your current training, mat schedule, equipment, injuries, and recovery. We identify weak points (grip, neck, posterior chain, hips, core, lockout) and set clear priorities.
-
BJJ‑Specific Conjugate Application: How to use Max Effort, Dynamic Effort, and Repeated Effort the right way for grapplers, adapted to your time and lifts.
-
Program Adjustments You Can Use Today: Practical sets/reps, exercise swaps, and weekly structure that aligns with your BJJ schedule.
-
Technique & Recovery Guidance: Simple cues, warm‑ups, and finishers that build strength without beating up elbows, shoulders, knees, or the low back.
-
Follow‑Up Email Support: Quick check‑in to keep you on track and answer questions.
Why Conjugate Works for BJJ Efficient, weakness‑driven, joint‑friendly
-
Time‑Efficient: Strength, speed‑strength, and accessories organized so you don’t need 90‑minute gym sessions.
-
Weakness‑Driven: Targeted work for guard retention, takedown power, posture under pressure, grip endurance, and hip control.
-
Flexible & Sustainable: Rotate exercises to keep progress moving and joints feeling good.
-
Mat‑Friendly: Volume and intensity arranged so you can still roll hard.
Pricing Flat rate, no fluff
$150 per hour
Includes:
-
Initial intake & assessment
-
Customized application of Westside methods for BJJ
-
Actionable adjustments and weekly structure
-
Follow‑up email support
Fit It Around Your Week (Sample Templates) Built for work, family, and the mats
(After your consult we will create a 4 week program tailored to your schedule and equipment.)
2‑Day / Week (45–60 min each)
-
Day A — Strength Emphasis (Full‑Body):
1 heavy lower or upper main lift (e.g., box squat or close‑grip bench), one secondary (hinge or row), accessory exercises (hamstrings, upper back, trunk), grip/neck finisher, short sled or carry.
-
Day B — Speed/Power + Accessories:
Jumps/throws, light banded or submax speed lifts, higher‑rep accessories for shoulders/elbows/hips, core anti‑rotation, easy sled work.
3‑Day / Week (40–50 min each)
-
Day 1 — Max Effort Lower + Accessories
-
Day 2 — Max Effort Upper + Accessories
-
Day 3 — Dynamic Effort Total Body + Accessories
Results You Can Expect Strength where BJJ needs it
-
Stronger where BJJ needs it: hips, grip, trunk, upper back, neck.
-
Better power & posture for takedowns, passing, and scrambles.
-
Fewer flare‑ups from smarter volume and exercise rotation.
-
A plan you can repeat—not a one‑off workout.
(Training response varies by athlete, schedule, and adherence.)
FAQs Quick answers to common questions
Will lifting make me too sore to roll?
Not if it’s organized correctly. We manage volume and rotate exercises so you recover for key mat sessions. Most athletes feel better on the mats within a few weeks.
I only have 2 days to lift. Is that enough?
Yes. We’ll use Conjugate principles to cover strength and speed‑strength in two efficient sessions, plus minimal accessories that carry over to BJJ.
What if I train at home with limited equipment?
No problem. Barbells, dumbbells, kettlebells, bands, a sled, or even bodyweight can work. We’ll match the plan to what you have.
I have a cranky shoulder/knee/back—can you work around it?
Yes. We select joint‑friendly variations, adjust ranges of motion, and use sleds/carries to drive adaptation without needless joint stress. This is coaching—not medical care.
How soon will I notice changes?
Many feel better structure and less fatigue in 2–3 weeks, with clear strength changes by 6–8 weeks of consistent work.
Important Note Read before starting
This consulting service is based on years of training experience but is not medical advice. Always consult with a healthcare professional before starting or changing an exercise program.
