Last week, I got a great question from a reader about how to program strength and conditioning alongside BJJ—while still managing the chaos of home and work life.
More specifically, he’s a dad to two infants, struggling to find time for kettlebells, clubs, and strength training while staying consistent on the mats.
I gave him a simple plan—one he could follow weekly—and a strategy I use myself: stacking workouts with BJJ training to get the most from limited time.
As a busy professional myself, I understand the importance of time-efficient training.
That’s why every exercise and tool I use in Order & Progress programs are minimalist, high-value methods to build resilience and BJJ longevity.
They don’t require a gym or a lot of time, and combined with the right programming, yield exactly what you need to stay resilient on the mat.
Here’s the framework: a 3-3-2-2 split.
The Weekly Framework For BJJ Resilience
If you’re past age 35 you need time for not only life’s responsibilities, but to recover from training to prevent injuries and burnout. The 3-3-2-2 framework allows you to do just that.
Here’s the weekly structure:
3 BJJ sessions
3 Loaded Mobility sessions
2 Strength Training sessions
2 Full Recovery days
Jiu-Jitsu Training (3x/Week)
If you want to get better at BJJ you have to train consistently. I find however, if I train too often I don’t recover fully between sessions and I end up getting hurt of just being tired all the time.
Three times per week, Tuesday, Thursday, Saturday, has worked well for me, and a good balance of recovery with consistency.
You can also vary the intensity of each day to prevent from overtraining.
Push the pace one day, focus on technique with low intensity the next, and roll moderately at 75% the last.
That blend keeps your skill sharp while giving your nervous system time to recover.
Loaded Mobility Training (3x/Week)
Loaded mobility has become my secret weapon for resilience after 35.
Strength matters, no doubt—but having access to your full range of motion, and being strong at the end range is what keeps you durable long term.
It’s also a great activation tool before BJJ. That’s why I stack it before my jiu-jitsu sessions.
Programs like Shin Box Hip Power and BJJ Kettlebell Resilience include 20-minute loaded mobility workouts to improve joint resilience and mobility while preventing injuries in your grappling session ahead.
Done consistently, loaded mobility keeps you moving smoothly and pain-free—on and off the mats.
Strength/Power Training (2x/Week)
Mobility is essential—but strength is still a pillar for grappling performance and durability.
That said, you don’t need to lift four days a week. Most guys over 35 will benefit from two focused, full-body sessions.
Use these to practice the skill of tension, not just moving heavy weight. Choose compound lifts that match your physiology. Some people thrive on barbell lifts—I don’t.
I prefer:
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Landmine cleans and presses
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Isometrics
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Rotational strength work with heavy clubs
I also add power training, but avoid circuits or glycolytic grinders that wreck recovery.
Keep it short and punchy—45 minutes max. Leave some fuel in the tank.
You can try this BJJ strength endurance protocol or this BJJ strength program if you want something structured.
Recovery Days (2x/Week)
Recovery is one of the most important—and overlooked—factors in long-term performance.
Rest isn’t the enemy—it’s the multiplier.
Two full recovery days per week allows your nervous system to reset and your tissues to rebuild.
While I recommend at least one full day of total rest, the other can include light activity that activates the parasympathetic system:
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Long walks
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Sauna exposure
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Breathwork
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Gentle mobility or myofascial release
Don’t treat these as throwaway days—they’re a key part of the plan.
The 3-3-2-2 Week at a Glance
Here’s how you can lay it out:
| Day | Focus |
|---|---|
| Mon | Strength |
| Tue | Loaded Mobility + BJJ |
| Wed | Full Recovery |
| Thu | Loaded Mobility + BJJ |
| Fri | Strength |
| Sat | Loaded Mobility + BJJ |
| Sun | Full Recovery |
That’s 5 total training sessions, 3 of which are stacked for time efficiency, and 2 days of recovery built in.
Final Thoughts
If you’ve been reading this blog for a while, you already have the tools to build strength and resilience for BJJ.
When you plug those tools into a framework like this—one that supports recovery and sustainability—you’re setting yourself up for the long game.
A 3-3-2-2 split might sound like a lot at first, but it’s manageable. And more importantly, it’s sustainable.
It covers all your bases: performance, mobility, recovery, and skill—and that’s the real key to BJJ longevity.
Train smart, recover, repeat…indefinitely.
WHENEVER YOU’RE READY, THERE ARE 3 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with the new BJJ KB RESILIENCE.
2. Fortify your body for BJJ with this free course on BJJ Resilience.
3. Join the free weekly newsletter here.
