A 10-week Strength and Conditioning training program designed for grapplers

This program is for anyone wanting to become stronger, fitter and more mobile while practising a grappling sport.

I created this program for Brazilian Jiu-Jitsu and grappling practitioners of any level who are looking for a strength and conditioning edge on the mats at the gym or when competing.

• • Increase posterior strength
  • ​Keep up with bigger opponents
  • Avoid the control of your opponents by developing a rock-solid, stable core.
  • Develop your anaerobic lactic threshold
  • ​BJJ specific mobilization techniques to minimize injury, keep you on the mats, AND make you less susceptible to submission
  • Creates more awareness of how the body moves through space resulting in more body control, balance, and stability.
  • Learn how to avoid muscle imbalances that occur from training a specific muscle group too much
  • Develop maximal strength which will then carry over into Power AND Endurance
  • Build the perfect amount of muscle, so you’re quick and agile, but powerful.
  • ​The optimal heart rate to stay at when training for aerobic capacity
  • ​Gain eccentric strength and learn about what it is, and why it’s absolutely critical to your success.