Submission Strength System
Victory Submission Strength
Jiu JitsuWere you led to believe that training BJJ means you’ll always be in pain?
That the more sore you are after a workout, the more effective it was?
Or that you can’t get stronger without sacrificing too much mat time?
You’re not the only one. These damaging ideas have been floating around for decades, accepted as common sense. They keep us running ourselves into the ground only to end up stuck, exhausted, and not reaching our full potential. They keep us working way harder than we have to to end up right back where we started: unsatisfied with our progress and still losing matches.
But we know better now. All of that is total bullsh*t.
It IS possible to get stronger than ever and heal those old injuries without giving up valuable time training BJJ. And it’s possible to do this with only two sessions per week. Sessions that WON’T leave you too sore to sit on the toilet for the next 3 days.
I know because I’ve done this for myself and shown hundreds of others how to successfully do the same.
If you’re going to spend time away from the mats, you better make sure it’s time well spent.
Prep
A
VHP Breath Work and Foam Rolling
- Lay with your back flat, feet up on the wall, knees and hips at 90 degrees. - Place a medicine ball, sandbag, your gym bag, anything with a little bit of weight to it on your belly. - Breathe down into your stomach, trying to push the implement up toward the ceiling and keeping your chest low - 10 deep breaths - Foam roll: Hip Rotators/Glutes Lower Back Upper back/Shoulders Lats/Sides Quads/Inner thighs Estimated time to complete: 5 minutes
Prep
B
VHP Pattern Practice
Toe Touch to Squat 1x5 Split Squat 1x5ea
Prep
C
VHP Dynamic Warmup
Linear Dynamic Warmup: - Knee to chest (1x10 yards) - Heel to butt (1x10 yards) - Linear crawl (1x10 yards) - Forward skips (1x20 yards) - High knee run (1x20 yards) - Straight leg high kicks (1x20 yards) - Straight leg skips (1x20 yards) - Backpedal (1x20 yards) - Backward run (1x20 yards) Estimated time to complete: 5 minutes
D
VHP 10 Yard Sprint
3 x 1
E1
VHP Tall Kneeling Chest Pass
3 x 10
E2
VHP Box Jump
3 x 5
F1
VHP Kettlebell Deadlift
F2
VHP Stability Ball Bear Position Front Plank
F3
VHP Pushup
G1
VHP Goblet Split Squat
G2
VHP Tall-Kneeling Anti-Rotation Press
2 x 20
G3
VHP Standing TRX/Ring Row
Prep
A
VHP Breath Work and Foam Rolling
- Lay with your back flat, feet up on the wall, knees and hips at 90 degrees. - Place a medicine ball, sandbag, your gym bag, anything with a little bit of weight to it on your belly. - Breathe down into your stomach, trying to push the implement up toward the ceiling and keeping your chest low - 10 deep breaths - Foam roll: Hip Rotators/Glutes Lower Back Upper back/Shoulders Lats/Sides Quads/Inner thighs Estimated time to complete: 5 minutes
Prep
B
VHP Pattern Practice
Lateral Squat 1x5ea Cross-reaching SLDL 1x5ea
Prep
C
VHP Dynamic Warmup
Lateral Dynamic Warmup: - Leg cradles (1x10 yards) - Heel to butt w/hip hinge (1x10 yards) - Lateral crawl (1x20 yards) - Lateral skips (2x20 yards) - Lateral shuffles (2x20 yards) - Carioca (2x20 yards) Estimated time to complete: 5 minutes
D
VHP Bike Sprint
3 x 0:10
E1
VHP Tall Kneeling Rotational Toss
3 x 10
E2
VHP Box Hop
3 x 10
F1
VHP Two Leg Stability Ball Hamstring Curl (Eccentric Only)
2 x 10
F2
VHP Side Plank
F3
VHP Chinup
G1
VHP Goblet Slider Reverse Lunge
G2
VHP Goblet Carry
2 x 20
G3
VHP Chest Supported Two Arm Dumbbell Row
Matthew Guffey
Matt is a Certified Strength and Conditioning Specialist (CSCS), Certified Functional Range Mobility Specialist (FRC), Certified Functional Strength Coach (CFSC), and brown belt under 12x World Champion Professor Caio Terra. He is an expert in working with grapplers of all sizes, ages, and skill levels. His mission is to help jiu jitsu athletes bulletproof their bodies & win more matches 💪
What if your opponent joins and you don't? Are you willing to test yourself against someone who is faster, stronger, and more mobile than you?
Get Submission Strength System
Josh Beam
Blue Belt
Verified Athlete"I joined looking to improve overall strength for grappling. On their program I’ve noticed big strength gains in areas I hadn’t considered before, specifically in single-leg lifts. My balance and movement quality have also improved, and I'm not sore all the time like I used to be training on my own."
Jess Strole
Purple Belt
Verified Athlete"I joined VHP 7 months after major knee surgery (ACL reconstruction/meniscus repair). Since, I’ve regained physical capability far faster than I thought, without feeling like my knee is in danger of injury. I’m confidently able to train more in my sport. I could not recommend this program more!"
Vitor Paschoal
Black Belt
Verified Athlete"I used to suffer from injuries constantly and needed help working around them to reach my full potential again. Since starting I've had ZERO INJURIES while training hard and I can clearly see the difference in strength, endurance, explosiveness, and overall mobility. 100% would recommend!"
