New
Full Body BJJ Training
Griffin Strength Lab
Jiu Jitsu, Martial Arts, Wrestling
Coach
Michael Griffin
Beginner / Intermediate Strength and Conditioning Program geared for BJJ, MMA, Wrestling athletes
Grappling Strength
Get brutally strong on the mat
Features
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell / Trap Bar // Dumbells / Kettlebells
Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2
A1
Trap Bar Deadlift
4 x 8
A2
Body Saw
3 x 5
B1
45 Degree DB Incline Bench Press
3 x 8
B2
Glute-Ham Raise
3 x 8
C1
Inverted Row
3 x 10
C2
Suitcase Carry
3 x 20
D
Assault Bike
6 x 0:10
Wednesday
Week 1 Day 4
A1
Zercher Squat
4 x 8
A2
Plank
3 x 0:30
B1
2DB RDL
3 x 10
B2
Cossack Squat
3 x 10
C1
Pull-Up
3 x 8
C2
DB Shoulder Press
3 x 12
D1
TRX Biceps Curl
3 x 10
D2
Dips
3 x 10
E
Zone 2 Cardio
1 x 20:00
Friday
Week 1 Day 6
A1
DB Bulgarian Split Squat
4 x 6
A2
DeadBug
3 x 8
B1
Barbell Bench Press
4 x 6
B2
Cable Facepull
3 x 12
C1
Chest-Supported DB Row
4 x 8
C2
Roller Leg Curl
3 x 10
D
Prone Y's, T's
3 x 8
E
Assault Bike
4 x 0:20
Coach
Michael Griffin
Michael Griffin
Owner of Griffin Strength Lab - Former Division 1 Strength & Conditioning Coach
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