Hands-on coaching to introduce Jiu Jitsu athletes to strength training the Westside way.
The same methods that produced world record–holding powerlifters at Westside Barbell have been adapted to prepare world-class grapplers. This session gives Jiu Jitsu athletes a direct introduction to strength training rooted in the Conjugate Method, showing how to build strength, conditioning, and resilience without interfering with time on the mats.
Each session is up to 90 minutes and tailored to your needs and experience level.
What’s Included
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Educational breakdown: how strength training supports Jiu Jitsu performance
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Introduction to the Conjugate Method, adapted for grapplers
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Hands-on coaching in proper setup, form, and progression
- Practical application of core Westside exercises
Practical Training
You’ll perform and be coached through essential movements, including:
Main Lifts (Foundational Coaching)
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Box Squat (Introductory) — Learn the basics of setup, bracing, and hip drive. You’ll perform a few focused sets to understand form and application for grappling.
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Floor Press (Introductory) — Learn proper hand placement, bar path, and shoulder positioning. A few light sets allow you to practice stability and control.
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Conventional Deadlift (Introductory) — Learn correct pulling mechanics and starting positions. Work through technique-focused sets, not heavy max effort lifting.
(These lifts are taught at a beginner-friendly level, with the goal of introducing grapplers to safe and effective barbell training, not advanced programming.)
Accessory Work for Grapplers
Learn targeted work for:
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Grip strength
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Neck stability
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Hip mobility and drive
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Hamstring development
Why Strength Training for Jiu Jitsu?
This session takes the same principles that built world record powerlifters and adapts them to the demands of world-class grapplers. At Westside Barbell, these methods have been applied to athletes who went on to win world championships and compete at the highest levels of Jiu Jitsu. What you’ll learn has been distilled down into a practical, beginner-friendly format that gives any grappler a foundation in strength training the Westside way.
Scheduling & Booking:
Once purchased, a coach will contact you to schedule your private session.
All sessions are by appointment only—no walk-ins.
FAQ
Do I need lifting experience?
No. This session is designed for Jiu Jitsu athletes of all levels, from white belts to black belts.
Will this interfere with my Jiu Jitsu training?
No. The methods taught here are meant to complement your time on the mats, not compete with it.
What results can I expect?
Improved strength, better conditioning, stronger grips, and more durability during training and competition.
What equipment will I learn to use?
Specialty bars, sleds, the Reverse Hyper™, and bodyweight movements adapted for grapplers.
Can I bring a training partner?
Yes. You are encouraged to bring up to two training partners at no extra cost.
How is this different from normal strength training?
This session takes the same principles that built world record powerlifters and adapts them to the demands of world-class grapplers. It has been refined at Westside Barbell to meet the needs of athletes competing at the highest levels of Jiu Jitsu and distilled into a format that any grappler can apply.