New

Endless Engine Grappling Program

Paratus Physiology

Jiu Jitsu, Combat Sports
Coach
Garret Gross

Let's be honest, you're not a fresh-faced 18-year-old with endless free time. You've got a career, maybe a family, and fitting in those precious hours on the mats for BJJ is already a carefully orchestrated balancing act. So when the internet throws out the usual fitness noise "just roll more!" (as if that magically solves the cardio issue when you're gassed after one round) or "add grueling sprint sessions!" (yeah, right, squeezing that in between work deadlines) it's enough to make your eyes roll.

You know the truth: BJJ rewards mat time. More drilling, more sparring, more of those hard-fought rounds are the real drivers of progress. But what happens when your lungs are burning before you even finish the warm-up?** You're relegated to the sidelines**, watching others get the valuable reps you desperately need. That time spent catching your breath against the wall isn't exactly sharpening your armbar.

And the flip side? The idea of adding yet another demanding fitness program to your already packed week feels like a cruel joke. You're already juggling work demands, family obligations, and trying to maintain some semblance of a social life, all while pursuing your passion for grappling. Where exactly are you supposed to carve out hours for extra conditioning? The frustration is real: you're dedicated, you love the sport, but your fitness is holding you back, and the standard advice just doesn't fit your reality.

That's where we come in. We understand the unique challenges faced by the hobbyist grappler. We cut through the overwhelming and often unrealistic fitness fads to offer a clear, concise, and, most importantly, effective path to grappling-specific fitness. Our approach is designed to integrate seamlessly into your already busy life, respecting your limited time and energy. We provide a solution that allows you to finally maximize your precious mat time, conquer that frustrating cardio wall, and experience the satisfaction of rolling stronger for longer all without demanding you sacrifice your career, your family, or what little free time you have left. It's about smart training that supports your BJJ journey, not another exhausting obligation.

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Improved Cardio and Muscular Endurance
Improved cardiovascular fitness and muscular endurance will help improve the pace you can set during the round, how well you recover between rounds, and how well you recover between sessions. More training at a higher intensity = more progress on the mats.
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Works around your schedule
Many programs are designed for the full-time athlete. Most of us don't have the time to do long, conditioning sessions on top of making BJJ training. The sessions are short to allow you more time to do what you love!
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Clear, easy to follow instructions
The majority of strength and conditioning information online is confusing at best! The program comes alongside a free manual to ensure you feel confident, able, and ready to execute the program.
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Designed with BJJ in mind
Most programs are poorly designed, leaving you wrecked on the mats. No one will take it easy on you because you're tired from lifting. You need to be fresh. The sessions are designed work around your training, not the other way round, helping you get more out of both.
Features
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Programming 3 days per week
Daily strength and conditioning sessions provided, so you can spend more time watching instructionals. I mean, working.
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Free Training Manual
Detailed training manual provides you the information you need to train effectively, progress, modify around injuries, and recycle the program.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Dumbells // Racks // Benches
Recommended
Treadmill // Airdyne/Assault Bike // Rower // Bike // Kettlebells // Hills
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Sample Week
Week 1 of 9-week program
Sunday
Testing day

A

Max Effort Broad Jump

3 x 1

B

Back Squat

10, 5, 3, 1, 1

C

Bench Press

10, 5, 3, 1, 1

D

Bent Over Row

10, 5, 3, 1, 1

Conditioning

E

10min Airdyne

Perform 10min Airdyne for MAX cals OR a 1600m run. Only do 1 option

F

1600 M Run

Tuesday
Week 1 Day 3

A

Extensive Side to Side Jumps

2 x 12 @ 6

B

Seated Box Jump

3 x 3

C

Back Squat

3 x 6 @ 6

D

Bent Over Row

3 x 6 @ 6

E

Push Up (iso sandwich)

3 x 8 @ 0:15

F

DB RDL (Iso Sandwich)

3 x 8 @ 0:15

G

Reverse Crunch

3 x 6 @ 6

H

Jefferson Curl

3 x 6 @ 5

Thursday
Week 1 Day 5

A

Airdyne

1 x 30:00 @ 5

Coach
coach-avatar Garret Gross

I'm an Exercise Physiologist and Strength and Conditioning Expert, who has been involved in combat sports for my entire life. As a BJJ black belt and former MMA champion, I know both the science and practice of combat sports.

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Grappling Fitness: More Mat Time, Less Wasted Time

Tired of fitness advice that doesn't fit your life? Find a program designed for busy grapplers – learn more here

Get Endless Engine Grappling Program
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FAQs
Who is this program for?
This program is for those hobbyists and recreational grapplers that are looking to improve their conditioning. This program is designed to be relatively quick and flexible to help with scheduling challenges. Additionally, it is designed to stimulate progress, without annihilating you.
Who is this program NOT for?
Beginners, full time athletes, or those with serious and chronic injuries.
How do I get feedback?
All questions and feedback are answered through our Discord and through email. You are not left in the dark after buying the program, but will have on-going support and coaching in the community.
What if I don't have the right equipment?
The training manual comes with an extensive list of alternative exercises that can be substituted in.
What if I'm injured?
In the case of serious injuries, we recommend that you reach out to a professional. For small training-related niggles, advice is provided on how to adjust exercises to continue training without prolonging the recovery.
What happens after the program is finished?
After purchase, the program is yours forever! The accompanying training manual provides advice on adjusting and progressing the program for the long term.
What happens if I don't like the program?
The program comes with a 14-day money back guarantee. If you complete the workouts for 2 weeks, and still don't like it, you get your money back.
The Proof
verified-athlete-avatar Stevie

40 year old, chronically overtrained

Verified Athlete

"This isn't just some generic workout plan- this is Garret-level over analysis distilled into a system that works! It doesn't just work, it makes you stronger, more resilience, AND better conditioned so you aren't questioning your life choices mid-roll."

verified-athlete-avatar Nisha

Full time lab tech, part time blue belt

Verified Athlete

"Because of this program, I've put 20kg on my deadift! Garret has spent hours researching methods and solutions to provide me the best program. I would recommend him to anyone needing help with strength, conditioning, or rehab."

Endless Engine Grappling Program