Fight Camp

Grappling Strength & Performance

Jiu Jitsu, Combat Sports, Strength & Conditioning

Coach

Matt Guffey, CSCS

The score is tied. There are 30 seconds left on the clock and you need to pass the guard, sweep, or submit your opponent to secure the victory.

Your coaches and teammates, they’re all cheering you on. You want nothing more than to bring home the medal and make them proud. This is your shot. Are you prepared? Do you have it in you to finish the fight strong?

“By failing to prepare, you are preparing to fail.”

Imagine being able to…

Reduce the risk of injury so you can train harder and more efficiently while staying on the mats longer.
Build strength so you can execute technique at will.
Re-guard with confidence.
Control your opponent with ease.
Sweep or SMASH the competition.
Wear the opposition down on the way to VICTORY.

$69

Get Fight Camp

Roll Longer without Gassing Out

It will give you the strength and endurance you need to run circles around your opponents.

Improve Your Mobility, Improve Your Game

Whether you're a guard passer or a guard puller, you need to be STRONG through your whole range of motion to play your favorite game. Develop the mobility you need to hit any position with ease and confidence.

Extend Your Shelf Life

Look around your dojo and you'll see mostly people under 40. But jiu-jitsu isn't only for the young, if you do it right. We're playing the long game, here. Learn to build lasting strength so "as long as you can" turns into "as long as you want to."

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 4 days per week

Mobility, speed, power, strength, and conditioning that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow.

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Resistance Bands // 20-30 Yards // Barbell // Chinup Bar // Rings/TRX // Dumbbells // Kettlebells // Stationary Bike

Recommended

Medicine Balls // Hurdles // Trap Bar

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Prep

GSP Breath Work and Foam Rolling

- Lay with your back flat, feet up on the wall, knees and hips at 90 degrees. - Place a medicine ball, sandbag, your gym bag, anything with a little bit of weight to it on your belly. - Breathe down into your stomach, trying to push the implement up toward the ceiling and keeping your chest low - 10 deep breaths - Foam roll: Hip Rotators/Glutes Lower Back Upper back/Shoulders Lats/Sides Quads/Inner thighs Estimated time to complete: 5 minutes

Prep

GSP Pattern Practice

Toe Touch to Squat 1x5 Split Squat 1x5ea

GSP Front Plank

2 x 0:20

GSP Tall-Kneeling Anti-Rotation Hold

2 x 0:40

Prep

GSP Dynamic Warmup

Linear Dynamic Warmup: - Knee to chest (1x10 yards) - Heel to butt (1x10 yards) - Linear crawl (1x10 yards) - Forward skips (1x20 yards) - High knee run (1x20 yards) - Straight leg high kicks (1x20 yards) - Straight leg skips (1x20 yards) - Backpedal (1x20 yards) - Backward run (1x20 yards) Estimated time to complete: 5 minutes

GSP 10 Yard Sprint

3 x 1

GSP Tall Kneeling Chest Pass

3 x 10

GSP Linear Hurdle Jump w/Stick

3 x 10

GSP Trap Bar Deadlift

2 x 10

GSP Pushup

GSP Rear Foot Elevated Split Squat (Goblet Position)

2 x 20

GSP Feet Elevated Inverted TRX/Ring Row

Monday

VHP Lactic Power Intervals

Prep

GSP Breath Work and Foam Rolling

Prep

GSP CARs

2-3x each direction for each joint - Neck - Spine - Shoulder Blades - Shoulders - Elbows - Wrists - Hips - Knees - Ankles - Toes

Prep

GSP Dynamic Warmup

PICK ONE: Linear Dynamic Warmup: - Knee to chest (1x10 yards) - Heel to butt (1x10 yards) - Linear crawl (1x10 yards) - Forward skips (1x20 yards) - High knee run (1x20 yards) - Straight leg high kicks (1x20 yards) - Straight leg skips (1x20 yards) - Backpedal (1x20 yards) - Backward run (1x20 yards) OR Lateral Dynamic Warmup: - Leg cradles (1x10 yards) - Heel to butt w/hip hinge (1x10 yards) - Lateral crawl (1x20 yards) - Lateral skips (2x20 yards) - Lateral shuffles (2x20 yards) - Carioca (2x20 yards) Estimated time to complete: 5 minutes

GSP Lactic Power Intervals

2 x 3 @ 0:20

Wednesday

Week 1 Day 4

Prep

GSP Breath Work and Foam Rolling

Prep

GSP Pattern Practice

Lateral Squat 1x5ea Cross-reaching SLDL 1x5ea

GSP Side Plank

2 x 0:40

GSP Goblet Carry

2 x 20

Prep

GSP Dynamic Warmup

Lateral Dynamic Warmup: - Leg cradles (1x10 yards) - Heel to butt w/hip hinge (1x10 yards) - Lateral crawl (1x20 yards) - Lateral skips (2x20 yards) - Lateral shuffles (2x20 yards) - Carioca (2x20 yards) Estimated time to complete: 5 minutes

GSP 10 Yard Sprint

3 x 1

GSP Tall Kneeling Rotational Toss

3 x 10

GSP 45 Degree Hurdle Hop w/Stick

3 x 12

GSP Goblet Squat

2 x 10

GSP Chinup

GSP Single Leg Deadlift (Bodyweight)

2 x 20

GSP Standing TRX/Ring W Row

2 x 8

Thursday

VHP Lactic Power Intervals

Prep

GSP Breath Work and Foam Rolling

Prep

GSP CARs

2-3x each direction for each joint - Neck - Spine - Shoulder Blades - Shoulders - Elbows - Wrists - Hips - Knees - Ankles - Toes

Prep

GSP Dynamic Warmup

GSP Lactic Power Intervals

2 x 3 @ 0:20

Coach

More from Grappling Strength & Performance

Matt Guffey, CSCS

18+ years of coaching experience, Certified Strength and Conditioning Specialist, brown belt under 12x world champion Caio Terra, and owner of Grappling Strength & Performance. Matt's mission is to help grapplers get stronger, faster, and more mobile so they can bulletproof their bodies and win more matches.

Can You Afford to Do Nothing?

What if your opponent joins and you don't? Are you willing to test yourself against someone who is faster, stronger, and more mobile than you?

Get Fight Camp

FAQs

What if I don't have all the required equipment?

No worries! We can always help with alternatives to the required equipment. If you don't have something, let us know using the chat function at the bottom menu of the mobile app and we'll help you work around it.

How long are the workouts?

Depending on the space and equipment availability, most strength days take between 60 and 90 minutes. Mobility and conditioning days are roughly 30 minutes.

I'm a [ ] belt, is this program right for me?

This program can be beneficial for ALL belt levels, regardless of size, age, experience, etc.

What if I'm injured? Can I still do this program?

First we'd recommend you see a local professional about your injury to ensure that you're able to participate and rehabbing properly. Second, yes you can always work AROUND injuries. If there's something you can't do because of a movement limitation, skip it. Do what feels good!

The Proof

Josh Beam

Purple Belt

Verified Athlete

"I joined looking to improve overall strength for grappling. On their program I’ve noticed big strength gains in areas I hadn’t considered before, specifically in single-leg lifts. My balance and movement quality have also improved, and I'm not sore all the time like I used to be training on my own."

Jess Strole

Black Belt

Verified Athlete

"I joined GSP 7 months after major knee surgery (ACL reconstruction/meniscus repair). Since, I’ve regained physical capability far faster than I thought, without feeling like my knee is in danger of injury. I’m confidently able to train more in my sport. I could not recommend this program more!"

Vitor Paschoal

Black Belt

Verified Athlete

"I used to suffer from injuries constantly and needed help working around them to reach my full potential again. Since starting I've had ZERO INJURIES while training hard and I can clearly see the difference in strength, endurance, explosiveness, and overall mobility. 100% would recommend!"