Strength and Conditioning Vienna · Dedicated strength area
Strength and Conditioning in Vienna:
Strength Training for Martial Arts
Strength and conditioning in Vienna, right next to the mat: our strength area with Rogue equipment is open to members with a membership contract at any time. Plus a qualified strength & conditioning coach who will write you a program for grappling, competition or injury prevention on request.
What strength and conditioning in Vienna does for you
Technique wins fights, but strength and conditioning decide whether you can still pull off that technique in the fifth round. That’s why we train athleticism specifically for grappling: grip strength, hips, core and endurance.
- 01
Foundational strength
Squats, deadlifts, pressing and pulling with barbells, dumbbells and kettlebells.
- 02
Grip and pulling strength
Pull-ups, rings, sandbags: the strength that holds grips and moves partners.
- 03
Core and hips
Bridges, resisted shrimps, anti-rotation: the engine behind every technique.
- 04
Conditioning
Air bike and rowing intervals, structured like sparring rounds.
- 05
Mobility
Flexibility for guard, hips and shoulders, preventing injuries.
- 06
Competition prep
Periodization up to the tournament, weight management, recovery.
Equipment overview
- Air bike and rowing machine
- Kettlebells in pairs from 6 to 48 kg
- Dumbbells in pairs from 7.5 to 30 kg
- Barbells 15 and 20 kg, curl bar, squat rack and bench press
- Pull-up bar, gymnastic rings, resistance bands
- Sandbags 45 and 70 kg, strength training accessories
Who is strength & conditioning for?
- Members who want to do their own strength work alongside grappling
- Competitors building athleticism specifically toward a tournament
- Anyone who wants to get back on the mat strong and stable after an injury
- Beginners who want to build strength and mobility before they start sparring
How to use the strength area
- 1MembershipThe strength area is open to members with a ZR membership contract, and with an annual membership also outside class times.
- 2Check inLet the coach know briefly beforehand so the mat and the strength area don’t clash.
- 3ProgramOn request, our S&C coach will write you an individual program based on your goals.
- 4TrainOn your own or with personal training, before or after class.
What do I need?
- Sportswear, training shoes in the strength area only
- Flip-flops for walking across the mat
- Towel
- Bottle of water
Price & access
includedin the annual membership
- Annual membership 103 €/month: strength area during opening hours, mat and lounge outside class times, all classes
- 6-month membership 119 €/month and monthly pass: all classes and open mats, strength area with annual membership only
- Individual S&C program on request
- Personal training from 79 € per hour
Your S&C coach
On request, our strength & conditioning coach develops an individual program that fits your goals: more strength for grappling, conditioning for competition, or a safe return after an injury. Sessions take place in the academy’s strength area, coordinated with your training plan on the mat.
Why strength and conditioning for grapplers?
Whether you want to compete, train for the love of the martial art or simply keep up a healthy, fit lifestyle: athleticism makes you more resilient, protects you from injuries and lets you execute technique cleanly even when you’re tired. We’re happy to advise you on which program suits you.
About ZR TEAM VIENNA
ZR TEAM VIENNA is part of Professor Zé Radiola’s ZR Team Association, one of the largest BJJ networks in the world. The academy in Vienna’s Mariahilf district is led by Prof. Petar Pecija and has produced two Brazilian Jiu-Jitsu world champions: Bryan Thompson and Sascha Langer.
FAQ:
strength and conditioning in Vienna
Who can use the strength area?
Members with a ZR membership contract, after checking in with the coach in person. With an annual membership also outside class times.
Are there classes or do I train on my own?
The strength area is open for your own strength and conditioning in Vienna. A program from the S&C coach and personal training are available on request.
What equipment is there?
Rogue equipment: air bike, rowing machine, kettlebells up to 48 kg, dumbbells up to 30 kg, barbells, squat rack, bench press, pull-up bar, rings, sandbags and accessories.
Can I do just strength training, without BJJ?
The strength area is part of the membership and meant to complement grappling. We don’t offer fitness-only memberships.
How much does an individual program cost?
We discuss that in person depending on the scope. Send us your goal and we’ll get back to you with a proposal.
Strength and conditioning Vienna:
in Mariahilf
ZR TEAM VIENNAGumpendorfer Straße 56/2-3, 1060 Vienna
The academy is also easy to reach by public transport: the U3 Neubaugasse station is just a few minutes’ walk away.
+43 664 199 5800contact@zrteambjj.at
Get directions
What our members say
Google review · 5 stars (translated from German)
„A beautiful, large mat area, a deluxe strength area, elegant and well-kept showers / changing rooms and a cozy lounge to relax for a bit after training.“
Your body is the engine.
The strength area is right where you already train. So request your strength and conditioning program in Vienna now, or book a free trial class in one of our classes.
Strength & ConditioningStrength area for members
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