Gilly Strength & Conditioning

Coach
Harry Gilbert

Iron Grip: Strength & Power for Jiu Jitsu

Dominate the mats with a strength program designed specifically for Jiu-Jitsu athletes.

Iron Grip is a 12-week training system that builds explosive power, raw strength, and mobility to enhance your takedowns, submissions, and positional control. This program blends proven strength methodologies with sport-specific mobility work to make you stronger, faster, and more resilient—so you can roll longer and impose your will.

Whether you're a competitor or a dedicated practitioner, Iron Grip will give you the physical edge to break grips, maintain dominant positions, and stay injury-free.

Let's get to work!

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Total Body Power
Build total body power through science backed protocols. Utilizing a progressive plyometrics and ballistic ball throws to maximize power without complicated exercises!
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Tailored Mobility Program
Total body mobility to keep you mobile and healthy on and off the mats!
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Specific Grip Training
Maximize your grip and clinch ability for Gi or No-Gi training!
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Track your progress
Utilizing the state of the art TrainHeroic App to track your progress and continue to make gains!
Features
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Programming 5 days per week
Daily strength training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, and keep you going longer, all through an app.
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Sample Week
Week 1 of 12-week program
Sunday
Lower Body 1

Conditioning

A

Wake Up + Total Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)

B1

Trap Bar Deadlift

8, 8, 6, 6, 6, 6 @ 45, 55, 65, 65, 65, 65 %

B2

Band Resisted Broad Jump

3 x 3

B3

Seated Band Neck Retractions

3 x 15

C

Zercher Front Foot Elevated Split Squat

3 x 8

D

Single Leg Hamstring Curl - Slider

3 x 10

E

Step-Ups

3 x 10

F

Farmers carry

3 x 30

Conditioning

G

Spinal Hygiene & Lower Body Mobility

Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each

Monday
Upper Body 1

Conditioning

A

Wake Up + Total Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)

B1

DB Bench Press

10, 10, 8, 8, 8, 8 @ 50, 55, 65, 65, 65, 65 %

B2

Counter Movement Medball Shotput

3 x 6

B3

TRX T-Raise

3 x 12

C1

1-Arm DB Row

4 x 8

C2

Landmine Bar Twist

3 x 20

D1

Ring Dips

3 x 10

D2

Feet Elevated Inverted Row

3 x 15

E

KB Wrist Roller (Flexion/Extension)

3 x 30

Conditioning

F

No Equipment: Total Body Stretch

No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction

Tuesday
Recovery Day: ARM FARM!!!

Conditioning

A

Wake Up + Total Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)

B

Assault Bike

1 x 20:00 @ 3

C1

Barbell Bicep Curl

3 x 12

C2

Split Stance Overhead Tricep Extension

3 x 15

D1

Alternating DB Hammer Curl

3 x 15

D2

Diamond Push-Up

3 x 20

Conditioning

E

Full-Body Cooldown

Full body Cool-down: 1. Belly Breathing + Leg Draining x 2:00 2. Band Hamstring Stretch x 1:00 Each 3. Band Groin Stretch x 1:00 Each 4. Band Figure 4 Stretch x 1:00 Each 5. Band Iron Cross x 1:00 Each 6. Band Quad + Hip Flexor x 1:00 Each 7. Band Lat Stretch x 1:00 Each 8. Overhead Tricep Stretch x 1:00 Each 9. Band Post Shoulder Stretch x 1:00 Each 10. Pec Stretch x 1:00 Each

Conditioning

F

Spinal Hygiene & Lower Body Mobility

Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each

Wednesday
Lower Body 2

Conditioning

A

Wake Up + Total Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)

B1

Front Squat

10, 10, 6, 6, 6, 6 @ 45, 55, 65, 65, 65, 65 %

B2

Box Jump

3 x 3

B3

Banded Ankle Dorsiflexion Mobilization

3 x 10

C1

Single Leg Hip Thrust

3 x 10

C2

Sissy Squat

3 x 12

D1

Landmine Single Leg RDL

3 x 10

D2

MB GHD Sit-Up

3 x 15

E

Dead Hang

3 x 0:45

Conditioning

F

Spinal Hygiene & Lower Body Mobility

Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each

Thursday
Upper Body 1

Conditioning

A

Wake Up + Total Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)

B1

Standing Landmine Press

10, 10, 8, 8, 8, 8 @ 50, 55, 65, 65, 65, 65 %

B2

Single Arm KB Jerk

3 x 6

B3

Resisted Snow Angels

3 x 12

C1

Neutral Pull Up

4 x 8

C2

Bent Knee Adduction

3 x 10

D1

Front Plate Raise

3 x 10

D2

Band Half Kneeling Face-Pull to Press

3 x 12

E

Barbell Zercher Carry

3 x 30

Conditioning

F

No Equipment: Total Body Stretch

No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction

Iron Grip: Strength & Power for Jiu Jitsu