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The Minimalist

Adam Duthie Fitness

Coach
Adam Duthie

This program is for grapplers—white belts to black belts—who are tired of bloated gym routines and want real-world mat strength using nothing but sandbags and kettlebells. It’s for the athlete who values time, simplicity, and carryover—someone who’s less interested in mirror muscles and more interested in smashing through grips, finishing passes, and being impossible to move.

Whether you're a full-time dad with limited training windows, a competitor looking to ditch fluff, or a hobbyist tired of feeling physically overmatched—this is built for you.

$50
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Why you need this
If you’re getting outgripped, outpressured, or outlasted—strength is the missing link. You're losing dominant positions because your frame collapses under pressure. You can't finish takedowns because your hips aren’t strong enough to drive through. You're constantly defending because you can't impose your game.
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Being technical doesn’t mean being weak.
In jiu jitsu, weakness is a liability. You know this if you’ve ever: Gassed out trying to hold closed guard Felt your arms melt after a single collar tie Been steamrolled by a “less technical” opponent with better physicality
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Here’s the fix
Cut the fluff and build real-world, grappling-specific strength with tools that fight back—just like your opponents do. Sandbags shift, pull, and collapse unpredictably. Kettlebells forge posture, tension, and power in awkward planes. This minimalist approach does more with less—no machines, no mirrors, no wasted movements.
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Why this program over others?
It’s designed by a grappler, for grapplers. Every movement builds something that shows up on the mat Zero wasted exercises, zero wasted time—just raw, usable strength Adaptable for busy schedules—train in a garage, basement, or corner of your gym This isn’t about looking strong. It’s about being strong—when it counts.
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Durability Without the Wear and Tear
Most strength programs leave grapplers banged up—achy shoulders, tight hips, and fried nervous systems. Not this one. The minimalist design emphasizes joint-friendly, compound movements that build resilience, not breakdown. You’ll get stronger and recover faster—so you can train more jiu jitsu, not less.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
This program 3x/week for 8 weeks. You can run it 2-3 times consecutively after which you should switch it up.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better and keep you going longer all through an app
Equipment
Required
Sandbags // Kettlebells
Recommended
Pull Up Bar
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Bootstrap w/ Reach

1 x 8

A2

Upward Dog Downward Dog

1 x 8

A3

Toe Touch Drill

1 x 8

A4

Worlds Greatest Stretch

1 x 8

B

Swing

5 x 10 @ 8

C

Push Up 1

5 x 5 @ 8

D

Sandbag Lap to Shoulder

5 x 2 @ 8

E

Bodyweight Lunge Iso

2 x 20

F1

Adductor Kickstand

1 x 0:30

F2

Bretzel 1

1 x 1:00

Tuesday
Week 1 Day 3

A1

Upward Dog Downward Dog

1 x 8

A2

Bootstrap w/ Reach

1 x 8

A3

Toe Touch Drill

1 x 8

A4

Worlds Greatest Stretch

1 x 8

B

KB Goblet Squat

5 x 10 @ 9

C

Grapplers Row

5 x 15 @ 9

D1

Sandbag Floor Press

3 x 12 @ 8

D2

Sandbag Bent Over Row

3 x 12 @ 8

E1

Cook Bridge

3 x 20

E2

Sandbag Bodylock Carry

3 x 30

F1

Adductor Kickstand

1 x 0:30

F2

Bretzel 1

1 x 1:00

Thursday
Week 1 Day 5

A1

Bootstrap w/ Reach

1 x 8

A2

Upward Dog Downward Dog

1 x 8

A3

Toe Touch Drill

1 x 8

A4

Worlds Greatest Stretch

1 x 8

B

Turkish Get-Up

3 x 1 @ 8

C

Swing + Squat + OHP Ladder

5 x 3

D

Sandbag Bear Hug Squat

3 x 8 @ 8

E1

Bretzel 1

1 x 1:00

E2

Adductor Kickstand

1 x 0:30

Coach
More from Adam Duthie Fitness
coach-avatar Adam Duthie

Adam Duthie is a black belt in Brazilian Jiu Jitsu and an amateur Muay Thai fighter. He has been in the strength and conditioning field for over 13 years and has worked with both competitive and recreational combat athletes. He is on the mats 6 days per week, sometimes 2x/day, and understands the needs of a combat athlete because he is one himself.

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Still on the fence?

Ask yourself this: how much longer are you willing to let strength be your weakness? Every round you lose to pressure, every scramble you fade in, every grip that slips—is fixable. You don’t need more gear, more time, or more excuses. You need a plan that

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FAQs
How long do the workouts last?
Each workout is approximately 45 minutes. This is by design as to not detract from your performance on the mats.
How many weeks does the program run?
8 weeks
I see a pull up bar is recommended, can I run the program without one?
Absolutely. You can swap in another pulling exercise which I'll show you or you can go find a tree or a nearby park to get those in as standalone mini workout.
The Proof
verified-athlete-avatar PJ Bekonicz

Black Belt, Owner Firehouse Jiu Jitsu

Verified Athlete

"When I started Adams program I couldn’t squat to 90. I couldn’t even walk without a limp. As an older blackbelt I thought maybe it’s time to just coach and not roll anymore. Since on the program my mobility has increased dramatically. I can invert, drop levels and, I got an ass to grass squat."

verified-athlete-avatar Saeid Vahidi

Brown Belt, Renzo Gracie Academy, NYC

Verified Athlete

"This program was a game changer. I can see the game better and for longer periods of time. My confidence and performance as a more experienced jiu-jitsu player contributed to a tournament win and it’s made me more present during grueling exchanges with tough and technical training partners."

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