Bodyweight Strength: Training by Matt Guffey in TrainHeroic

Grappling Strength & Performance

Coach

Matt Guffey

Features
2 sessions per week
Must use App app to view and log training
Program Training

$39

Get Bodyweight Strength

Amplify Your Technique

Technique plays a huge role in determining winners and losers.. But physical qualities like strength, speed, and mobility AMPLIFY technique. Remember, no one ever got hurt from being "too strong." And all things being equal, the stronger, faster, more mobile athlete usually wins.

Spend More Time on the Mats

The name of the game is *literally* to break joints. Getting stronger and more mobile at end ranges ensures you're less likely to get injured as you train harder. Better mobility = More BJJ.

Features

Programming 2 days per week

Two workouts per week. 45-60 minutes each. No gym required. Couldn't be easier to improve your strength, speed, and mobility.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Sample Week

Week 1 of 12-week program

Sunday

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

GSP Front Plank

GSP Tall Kneeling Anti-Rotation Iso Lateral Press

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 Vertical Jump w/Stick

3 x 5

GSP Pushup

GSP Chinup

GSP 90/90 Hip Internal Rotation PAILs/RAILs

1 x 1

GSP Seated Tibial External Rotation PAILs/RAILs

1 x 1

Wednesday

Day 2

Prep

GSP Breath Work and Foam Rolling

GSP Side Plank

GSP Bear Crawl Hold

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 Lateral Bound w/Stick

3 x 10

GSP Pushup to Down Dog

GSP Inverted Short Lever TRX/Ring Row

GSP 90/90 Hip External Rotation PAILs/RAILs

1 x 1

GSP Seated Tibial Internal Rotation PAILs/RAILs

1 x 1

Coach

More from Grappling Strength & Performance

Matt Guffey

Can You Afford to Do Nothing?

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

Get Bodyweight Strength

FAQs

What happens if I don't have any equipment?

No worries! All of the Grappler's Groundwork program can be done from the comfort of your own home. You may need to improvise at times but there is ZERO equipment requirement.

What happens at the end of the 12 weeks?

You have access to the program for LIFE, so you can continue to add copies of the program to keep building strength, speed, and mobility. You might also check out some of our other strength & conditioning or mobility programs!

How long is each workout?

Roughly 45-60 minutes, so you can spend more time on the mats doing what you love 💪