Submission Strength System

Grappling Strength & Performance

Jiu Jitsu, Combat Sports, Strength & Conditioning

Coach

Matthew Guffey

Were you led to believe that training BJJ means you’ll always be in pain?

That the more sore you are after a workout, the more effective it was?

Or that you can’t get stronger without sacrificing too much mat time?

You’re not the only one. These damaging ideas have been floating around for decades, accepted as common sense. They keep us running ourselves into the ground only to end up stuck, exhausted, and not reaching our full potential. They keep us working way harder than we have to to end up right back where we started: unsatisfied with our progress and still losing matches.

But we know better now. All of that is total bullsh*t.

It IS possible to get stronger than ever and heal those old injuries without giving up valuable time training BJJ. And it’s possible to do this with only two sessions per week. Sessions that WON’T leave you too sore to sit on the toilet for the next 3 days.

I know because I’ve done this for myself and shown hundreds of others how to successfully do the same.

If you’re going to spend time away from the mats, you better make sure it’s time well spent.

$99

Get Submission Strength System

Get Out of Pain

You'll fix the strength imbalances and mobility issues that keep you hurting. You'll also build total-body strength and stability that lowers your risk of injury in the future.

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 2 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

Foam Roller // 20-30 Yards of Space // Medicine Balls // Plyo Boxes and Hurdles // Trap Bar or Barbell // Dumbbells or Kettlebells // Chin-Up Bar or Power Rack // AirDyne Bike // Bench // Stability Ball // Resistance Bands // Rings or TRX System

Sample Week

Week 1 of 12-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

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 Box Jump

3 x 5

GSP Kettlebell Deadlift

GSP Stability Ball Bear Position Front Plank

GSP Pushup

GSP Goblet Split Squat

GSP Tall-Kneeling Anti-Rotation Press

2 x 20

GSP Standing TRX/Ring Row

Wednesday

Week 1 Day 4

Prep

GSP Breath Work and Foam Rolling

Prep

GSP Pattern Practice

Lateral Squat 1x5ea Cross-reaching SLDL 1x5ea

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 Bike Sprint

3 x 0:10

GSP Tall Kneeling Rotational Toss

3 x 10

GSP Box Hop

3 x 10

GSP Two Leg Stability Ball Hamstring Curl (Eccentric Only)

2 x 10

GSP Side Plank

GSP Chinup

GSP Goblet Slider Reverse Lunge

GSP Goblet Carry

2 x 20

GSP Chest Supported Two Arm Dumbbell Row

Coach

More from Grappling Strength & Performance

Matthew Guffey

Matt is a Certified Strength and Conditioning Specialist (CSCS), Certified Functional Range Mobility Specialist (FRC), Certified Functional Strength Coach (CFSC), and brown belt under 12x World Champion Professor Caio Terra. He is an expert in working with athletes of all sizes, ages, and skill levels. His mission is to help grapplers bulletproof their bodies & 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 Submission Strength System

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 workouts take between 60 and 90 minutes.

Why only two workouts per week?

Most jiu jitsu athletes train jiu jitsu 5x/week (or more). In order to maximize recovery time and thus results in the long term, it's important not to overtrain. We find that athletes can get great results in as little as 2x/week provided the exercises are programmed in the correct amounts!

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!"