Grapple Strong | 12 Week Program For BJJ & Grappling

Fighters Strength

Jiu Jitsu, Wrestling, Strength & Conditioning
Coach
Gaz Davies

DO YOU WANT TO WIN YOUR NEXT FIGHT, TRANSFORM YOUR BODY & UNLEASH YOUR POTENTIAL AS A MARTIAL ARTIST!?

Grapple String is a 12-week coaching programs designed for BJJ athletes & Grapplers. Our aim at the Fighters Strength is to improve your athletic performance, optimize your recovery, and reduce the risk of sustaining injuries during training.

HUNDREDS OF FIGHTERS HAVE ALREADY OPTIMIZED THEIR ATHLETIC PERFORMANCE.

We will help you:

  • Reduce Your Recovery Time
  • Improve Your Power, Speed & Endurance
  • Become Strong, Powerful & Dominate On The Mats

We make sure your strength & conditioning sessions are optimal, and you’re not over-training whilst supporting you every step along the way.

We understand the physical and mental demands of a BJJ athlete. Working with the Fighters Strength will help you reach the next level on the mats.

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EXPERT PROGRAMMING FOR GRAPPLERS
This program has been developed through years of training elite combat athletes. At the Fighters Strength, we work exclusively with combat athletes to improve their performance, optimize their recovery time, and reduce the risk of injuries during training.
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BECOME A COMBAT ATHLETE
The Warrior Strength program will take you step by step through a program designed to improve every energy system. Muscle imbalances, deficiencies, and lack of strength or endurance can spell disaster for any fighter. In the Warrior Strength program, we address these weaknesses so that you can dominate on the mats!
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PROGRAM SUPPORT & EXPERT COACHING
If you have any questions during the program, one of our expert coaches is available to help! We are here to hold you accountable, motivate and support you during your training program.
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PROVEN RESULTS ON THE MATS
Hundreds of martial artists have already optimized their athletic performance and are crushing it on the mats! Become stronger, more explosive and reduce the risk of sustaining injuries!
Features
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Access to the Fighters Strength coaches
If you have any questions during your program, one of our expert coaches is available to help & support you during your program.
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Programming 4 days per week
Strength, conditioning, and skill training that’s accessible and challenging for grapplers of any level or background.
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Detailed, expert instruction
Expert coaches who will hold you accountable and provide the feedback you need to grow as a grappler.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Our coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
BARBELLS // DUMBBELLS // RESISTANCE BANDS // KETTLEBELLS
Recommended
GYM MEMBERSHIP
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Sample Week
Week 1 of 12-week program
Sunday
FSMMA W1/S1

A1

Single Leg Tuck Jump

3 x 6

A2

Skaters

3 x 6

A3

Squat Jump

3 x 6

B1

Goblet DB Platform Slide

4 x 8 @ 8

B2

Banded TKE

4 x 8

C1

Close Grip Bench Press

3 x 8 @ 70 %

C2

Scarecrows

3 x 10 @ 6

D1

Bent Over Row

3 x 10 @ 7

D2

Band Pull-Apart

E

DB Farmer's Walk

4 x 1:00

F

Plank

4 x 0:30

Monday
FSMMA W2/S2

A1

Box Jump

3 x 6

A2

Lateral Box Jump

3 x 6

B1

Incline Bench Press

4 x 6 @ 70 %

B2

Band Face Pull

4 x 8

C1

Wide Grip Pull Ups

3 x 10

C2

Band Pull-Apart

3 x 10

D1

Trap Bar Deadlift

3 x 8 @ 8

D2

Split Squat

3 x 8 @ 8

E

DB Farmer's Walk

4 x 25

Wednesday
FSMMA W1/S3

A1

Squat Jump

3 x 8

A2

Vertical Jump

3 x 8

A3

Tuck Jump

3 x 8

B1

Rack Pull

4 x 6 @ 8

B2

Glute Bridge

4 x 12

C1

Floor Press

5 x 5 @ 8

C2

Band Face Pull

5 x 12

D

Hip Thrust

4 x 10 @ 8

E

DB Farmer's Walk

5 x 0:45

F

Standing Cable Wood Choppers

3 x 12 @ 8

Thursday
MMAFS W1/S4

A1

Med Ball Chest Pass

3 x 6

A2

Med Ball Rotational Throw

3 x 6

A3

Medicine Ball Slam

3 x 6

B

Shoulder Press

3 x 10

C1

Pendlay Row

3 x 12 @ 8

C2

Scarecrows

3 x 8

D

Single Leg RDL

3 x 12 @ 8

E1

Trap Bar Deadlift

3 x 8

E2

Single Leg Glute Bridge

3 x 8

F

Banded AB Crunches

3 x 12

Coach
coach-avatar Gaz Davies

Over the last 15 years, I have trained and competed in several martial arts. I live in London working as a strength & conditioning coach when I'm not travelling and exploring martial arts around the world.

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SIGN UP TODAY!

Whether You’re a Competitive Grappler, Or Just training For Fun, Optimize Your Training and Dominate Your Competition On The Mats!

Get Grapple Strong | 12 Week Program For BJJ & Grappling
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FAQs
HOW MANY TRAINING SESSIONS IS THE PROGRAM PER WEEK?
The program consists of three training sessions per week. We make sure your strength & conditioning sessions are optimal, and you're not over-training while supporting you every step along the way.
WHAT SUPPORT WILL I GET DURING THE PROGRAM?
If you have any questions during your program, one of our expert coaches is available to help & support you during your program!
WHY IS THE FIGHTERS STRENGTH PERFECT FOR GRAPPLERS & BJJ FIGHTERS?
At the Fighters Strength, we work exclusively with combat athletes to improve their performance, optimize their recovery time, and reduce the risk of injuries. It doesn't matter if you're a professional fighter or hobbyist; in 12 weeks, you'll see significant improvements on the mats.
HOW LONG ARE THE TRAINING SESSIONS?
Athletes should schedule 60 minutes per sessions, including a warm-up & stretching. Our programs are designed to optimize your athletic performance. Maximal results in minimal time.
IS THIS A PERSONALIZED PROGRAM?
No, this is not. This is a guided coaching program for Grapplers & BJJ fighters. We do offer personalized 1-2-1 coaching for fighters! Contact us to discuss.
WHAT RESULTS CAN I EXPECT TO ACHIVE?
In 12 weeks, you will get stronger, more explosive, and have more endurance. Our 12-week program will give you all the tools you need to dominate your competition on the mats.
HOW DO I AVOID OVERTRAINING?
Recovery is often the most overlooked aspect of a combat athlete's schedule. We have designed this program to ensure that you improve your athletic performance while allowing you to recover and, more importantly, focus on your technical training.
The Proof
verified-athlete-avatar Jon Williams

Amateur MMA Fighter

Verified Athlete

"I worked with the Fighters Strength during the build up to my last BJJ competition. I was fighting in a lower weight class, but wanted to maintain my strength. At the start of my program everything was explained to me, and we had regular meetings to track my progress."

verified-athlete-avatar Peter Pretty

BJJ Competitor & Lawyer

Verified Athlete

"I train BJJ to stay fit and keep the weight off. I was finding myself getting injured regularly and wanted to keep up with some of the younger lads at the gym. I've been working with the Fighters Strength for the last 6 months. Im getting stronger and my grappling game is improving."

Grapple Strong | 12 Week Program For BJJ & Grappling