Functional Fitness & Brazilian Jiu-Jitsu: The Perfect Training Partnership at Society

At Society, we believe training should make you capable. Not just stronger, or leaner, but better prepared for whatever life throws your way. That’s why we built a space where functional fitness and Brazilian Jiu-Jitsu (BJJ) come together under one roof. Two disciplines, one purpose: developing adaptable, athletic humans.

Why Functional Fitness & BJJ Work So Well Together

Functional fitness builds the engine.

BJJ tests it.

Our functional sessions develop strength, power, endurance, mobility, and coordination, all qualities that directly improve your performance on the mats. You’ll move better, recover faster, and handle intensity with greater efficiency.

Meanwhile, BJJ and martial arts give that fitness a purpose. It sharpens your ability to stay calm under pressure, move intelligently with resistance, and apply force through timing and leverage rather than pure strength.

The result?

You become not just fit, but functionally capable, both physically and mentally.

How to Schedule Both for Progress (Without Burning Out)

Combining strength and BJJ training can be powerful, but it needs structure. Here’s how to make it work:

1. Prioritize Recovery

Aim for 1–2 rest days per week. BJJ and functional training both stress your body, recovery is where progress happens.

2. Balance Intensity

If you roll hard in BJJ, pair it with a lighter functional session.

If you hit a heavy strength day, keep your BJJ round volume lower.

3. Sample Weekly Flow

Here’s a simple schedule you can follow:

Monday: Lower Body Forge Class and BJJ Class (make sure you leave some rest between classes)

Tuesday: BJJ Class

Wednesday: Full body forge class, build that explosive power for when you need it, a light BJJ class to drill some movements

Thursday: Upper Body Forge, improve upper body strength vital for gripping and pulling in BJJ

Friday: Rest or optional BJJ open mat to get some rounds in

Saturday: BJJ

Sunday: Rest

Remember to always listen to your body, I know the urge to go hard in all of your training, but rest and recovery are also key. If you have any questions about any of this, ask our coaches they are more than happy to help.