About Nikola Tomov
Nikola is the number 1 strength coach from Bulgaria and one of Stapho's best friends. Nikola has been coaching Stapho for more than a year with truly remarkable results. Among other notable results we increased the bench press from 70 kg for 5 reps to 105 kg for 5 reps and still growing.
Nikola got big in Bulgaria by being one of the first truly science-based coaches. Rather than spitting bro science he actually keeps up with the research and applies to for his clients.
/w=3840,quality=90,fit=scale-down)
Webinar Recording
About this Program
This program was made as a team effort by Nikola Tomov and Stapho Thienpont together. They experimented for more than a year to find the ultimate program to increase strength for BJJ.
The cool thing about the program is that it includes both pure strength exercises, some hypertrophy but also flexibility. With a special focus on grip strength and core strength. In other words, this program is perfectly tailored to BJJ.
Periodization - Set-Range (2)
The main idea of this method of progression is to accumulate volume. You don't need to seek strength progression at all costs. We look at 3 main things:
1. Whether you have reached the target of repetitions, of a certain number of sets indicated in brackets. For example, Set Range (2) - means we are watching the first 2 series
2. If you did not reach the goal of the first 2 sets, do you have progress in the total number of repetitions
3. Are all reps in the range we set
Training | Example | Notes |
Training 1 | 100x10,10,9 | Goal is reached and we increase. Progress only when you reach your rep goal for the first 2 sets. |
Training 2 | 102.5x10,10,8 | Goal is reached and we increase. |
Training 3 | 105x9,9,8 | Goal is not reached, we hold. |
Training 4 | 105x9,9,8 | We hold again. If you do not reach your goal in a particular workout, we do not increase the load and look for progress in the total number of repetitions. |
Training 5 | 105x10,9,8 | +1 repetition, we hold. |
Training 6 | 105x10,10,8 | Goal is reached, we increase. |
Training 7 | 107.5x9,8,8 | If we have no progress within 2 consecutive trainings, we reduce the load. |
Training 8 | 107.5x9,8,8 | Stalled progress, we reduce. |
Training 9 | 105x10,10,8 | We increase. |
Training 10 | 107.5x9,8,8 | We hold. If we regress, we reduce the load for the next workout by two steps to build momentum. |
Training 11 | 107.5x9,8,6 | 2 repetitions less, we reduce. |
Training 12 | 102.5x10,10,10 | Goal is reached, we increase. |
Reactive Deloading | 105x6, 50x3-5 - 3-4 reps less than the goal. 105x8, 50x3-5 - close to the goal but very tired. | If you do 3 or more reps less than your goal and/or feel very tired and unsure, you can reduce the load by 50% and do the remaining sets with 3-5 explosive reps for speed and technique. |
Two Days Per week Version
Day 1
Set Number | Exercise | Sets | Reps | Periodization |
0 | 3 | full Routine | ||
1.1 | Barbell Squats | 3 | 6-8 | Set - Range (2) |
1.2 | T-Bar Rows | 4 | 5-10 | Set - Range (2) |
2.1 | Pec Deck | 4 | 8-12 | Set - Range (2) |
2.2 | Super Rom Laterals | 3 | 8-12 | Set - Range (2) |
3.1 | Leg Raises / Toes to bar
(Knee raises → leg raises → Toes to bar) | 3 | 8-12 | Set - Range (2) |
3.2 | Plate Pinch carries | 3 | >60 seconds | As long as possible, increase weight at 90 secs |
Day 2
Set Number | Exercise | Sets | Reps | Periodization |
0 | Shoulder Dislocations with stick or band | 3 | 10 | N/A |
1.1 | Bench Press | 4 | 6-8 | Set - Range (2) |
1.2 | 4 | 1 min | N/A | |
2.1 | Romanian Deadlifts | 3 | 8-12 | Set - Range (2) |
2.2 | 3 | As long as possible, | switch progression when you hit 90 secs | |
1.2 | Lat Pull Downs Until you can 8 reps with your body weight
Weighted Pull-Ups (first get to 3x10 body weight, then add weight) | 5 | 8-10 | Set - Range (2) |
3.2 | Jefferson Curls (Start SUPER LIGHT, don't progress weight much) | 3 | 8-10, 10 sec hold on last rep | N/A, focus on range |
4.1 | Dumbell Wrist Curls | 3 | 20 | Set - Range (2) |
4.2 | Face pulls | 3 | 8-12 | Set - Range (2) |
Four Days Per Week
Day 1
Set Number | Exercise | Sets | Reps | Periodization |
0 | Bench Press | 3 | 6-8 | Set - Range (2) |
1.1 | Jefferson Curls (Start SUPER LIGHT, don't progress weight much) | 3 | 8-10, 10 sec hold on last rep | N/A |
1.2 | Lat Pulldown | 3 | 6-8 | Set-Rep Range (2) |
2.1 | DB Lateral Raise | 3 | 8-12 | Set-Rep Range (2) |
3 | Leg Extension | 3 | 10-12 | Set-Rep Range (2) |
4.1 | Plate Pinch carries | 3 | >60 seconds | |
4.2 | Hip Thrusts | 3 | 10-12 | JUST FUCKING GO SON |
Day 2
Set Number | Exercise | Sets | Reps | Periodization |
0 | 3 | 10 | Very careful | |
1 | Romanian Deadlift | 3 | 8-12 | Set - Range (2) |
2.1 | Lat Prayers | 3 | 8-12 | Set-Rep Range (2) |
2.2 | Chest-Supported Lateral Raise | 3 | 8-12 | Set-Rep Range (2) |
3.1 | Cable Curl w Bar | 3 | 8-12 | Set-Rep Range (2) |
3.1 | Face Pull | 3 | 8-12 | Set-Rep Range (2) |
4.1 | Decline Crunch | 3 | 8-12 | Set-Rep Range (2) |
4.2 | Wrist Roller / Dumbell Wrist Curls | 3 | 1-3 min | N/A |
Day 3
Set Number | Exercise | Sets | Reps | Periodization |
0 | Flat Dumbell Bench | 3 | 8-10 | |
1.1 | Cross Body Triceps Extension | 4 | 8-12 | Set-Rep Range (2) |
1.2 | Bayesian Curl | 3 | 8-12 | Set-Rep Range (2) |
2.1 | Triceps Pushdown | 4 | 8-12 | Set-Rep Range (2) |
3.1 | Toes To Bar | 3 | 6-20 | AMRAP |
3.2 | T-Bar Row | 4 | 6-8 | Set - Range (2) |
5 | Elevated Bridge Hold | 3 | 30-60 sec |
Day 4
Set Number | Exercise | Sets | Reps | Periodization |
3 | Full Routine | |||
1.1 | NG Chin-up | 3 | 3-5 | Set - Range (2) |
1.2 | High Bar Squat | 3 | 6-8 | Set - Range (2) |
2.1 | Pec-Dec Flyes | 4 | 8-12 | Set - Range (2) |
2.2 | Standing DB Hammer Curl | 3 | 8-12 | Set - Range (2) |
3 | Lying Leg Curl | 3 | 10-12 | Set - Range (2) |
4 | Plate Flips | 3 | AMRAP | Set - Range (2) |