Get Stronger, Better Conditioned, and Harder to Break on the Mats.
Build the physical preparation needed to handle the real demands of jiu jitsu.
START NOWJiu jitsu is an unusually demanding sport that places high physical stress on the body.
It requires strength through large ranges of motion, sustained isometric effort, explosiveness, repeatable conditioning, and fast recovery between rounds and sessions.
When the body isn’t adequately prepared for those demands, it can lead to:
- Chronic neck, shoulder, hip, and low-back pain
- Poor recoverability between rounds or training days
- Feeling fragile, limited, or fatigued in certain positions
Most people know how to work out, but not how to build general physical preparation that truly supports jiu jitsu. It’s not your fault if you don’t understand how to develop strength & conditioning in a way that allows you to train hard and stay healthy. Modern fitness culture is noisy, trend-driven, and often more confusing than helpful.
What’s needed is a clear roadmap to build strength, conditioning, and resilience that supports your jiu jitsu instead of competing with it.
The truth is, when you understand how to train the right qualities at the right dose, you can build a more durable body and still have the time and energy to roll.
Introducing
Built to Roll: Strength & Conditioning
Built to Roll S&C is a 6–8 month, gym-based strength and conditioning program for jiu jitsu athletes, built around four progressive training phases (6–8 weeks each).
You’ll follow structured training sessions with video demonstrations for every exercise, plus educational resources on nutrition, recovery, mindset, and how to adjust training based on your schedule, sleep, and overall recovery. The program also includes a plug-and-play programming template, so when you finish, you’re equipped to confidently build your own effective training plan going forward.
START NOWWho Created Built to Roll: S&C?
Built to Roll is co-created by Ari Goldman and Sofia Huston, bringing together real jiu jitsu experience and evidence-based strength & conditioning.
Ari is the founder of Jiu Jitsu Flo and a jiu jitsu black belt with years of experience on the mats. He understands the physical realities of grappling — what breaks people down, what actually carries over to rolling, and what most training programs miss when it comes to supporting jiu jitsu long-term.
Sofia has trained jiu jitsu for six years and has spent the last eight years coaching athletes both online and in person. A former firefighter turned full-time coach, she specializes in strength, conditioning, and physiology for athletes who need training to be efficient, adaptable, and sustainable.
Together, Ari and Sofia created this to bridge the gap between jiu jitsu and realistic, effective physical preparation.
What Inside Built to Roll: S&C?
This course dives into strength and conditioning for jiu jitsu athletes. Through structured training phases and supporting education, you’ll learn the essentials of building the physical preparation needed for jiu jitsu, including:
Progressive Training Phases
Four gym-based training phases designed to be run over 6–8 months, each building on the last to develop serious physical preparedness.
Time-Efficient Weekly Structure
Three core training days per week, with guidance on how to fit the program around your jiu jitsu schedule and real-life time constraints.
Auto-Regulation & Progression
Clear instruction on how to adjust training based on how you feel day to day, including tools like RPE/RIR, managing fatigue, and progressing safely & effectively.
Exercise Demos & Modifications
Video demos for every exercise, plus practical modifications so you can keep training even when equipment is limited or a movement needs to be scaled.
Education to Support Training
Modules on nutrition, recovery, and mindset to support consistency, confidence, and long-term progress alongside the physical training.
Plus, a plug-and-play programming template that teaches you how to build your own effective strength and conditioning plan once you complete the program.
Built To Roll: Strength & Conditioning
Limited Time Offers
Get the Full Course
The Built to Roll: Strength & Conditioning
$XXX
ONLY $XXX
START THE FULL COURSE NOW
7-Day Money Back Guarantee
If you purchase this product and you don’t like the content or not satisfied with the training, you can send an email to us at ([email protected]) within 7 days of purchase, and we will refund you the full amount you paid.
Here’s What You Get in
Built to Roll: Strength & Conditioning
In-depth video lessons that will give you a clear, structured approach to off-the-mat training, including:
- How to structure strength and conditioning around jiu jitsu
- How to train for strength, power, conditioning, and durability without burnout
- How to auto-regulate training based on recovery, sleep, and life stress
- How to ensure progress long-term instead of stalling or breaking down
Additional materials include:
- Four progressive, gym-based training phases (6–8 months total)
- Video demonstrations and modification options for every exercise
- Educational modules on nutrition, recovery, and mindset
BONUS: The Built to Roll Programming Template for long-term autonomy in the gym
START NOW