Strength & Hypertophy for Grapplers

Marek Training

Jiu Jitsu, Wrestling
Coach
Marek

Strength training is an important part of any Jiu Jitsu athlete's training regimen. A well-designed strength program can help improve overall performance, increase power and explosiveness, and reduce the risk of injury.

This 8 weeks program has everything what you need.

Remember, strength training is just one piece of the puzzle. To be a successful Jiu Jitsu athlete, you also need to focus on technical skills, endurance, and recovery. Incorporating a well-designed strength program into your overall training regimen can help you improve in all these areas.

$30
Get Strength & Hypertophy for Grapplers
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Gain the strength and be better in your Jitsu game. Strength is very important in preventing injury for example. In the game, we get into situations that are dangerous, and strength can help us protect our joints, muscles and tendons. Strength can also play an important role in the game when your skill level is the same as the opponent skill level, the stronger one win!
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Hypertophy
Muscle growing, we need muscle! Everyone need it, not like a bodybuilder, but having little bit more muscles in the place where it is dangerous for injury is great idea. And also we all want to be jacked as f*ck!
Features
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Programming 3 days per week
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Exercise Video Guidance
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Trainheroic is the way.
Equipment
Recommended
Barbell, Dumbbells, All round gym equipment
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

90/90 drill

2 x 5

A2

Dynamic groiners

2 x 10

A3

Kneeling T spine rotations

2 x 5

A4

Broad Jump

2 x 3

B

Box Jump

5 x 3

C

DB Floor Press

3 x 6 @ 9

D1

Chest-Supported DB Row

3 x 8 @ 8

D2

YTW

2 x 15

E1

Seated DB Press

3 x 12

E2

Hammer Curl

3 x 12

E3

Skull Crushers

3 x 12

Tuesday
Week 1 Day 3

A1

Broad Jump

2 x 3

A2

Kneeling T spine rotations

2 x 5

A3

Dynamic groiners

2 x 10

A4

90/90 drill

2 x 5

B

Depth Plyo Push-Up

5 x 3

C

Box Squat

3 x 6 @ 9

D

Romanian Deadlift (RDL)

3 x 8 @ 8

E1

Med Ball Sit Up

3 x 12

E2

DB Reverse Lunge

3 x 12

E3

Copenhagen plank

3 x 0:15

F

DB Farmer's Walk

3 x 0:30 @ 10

G

Thursday
Week 1 Day 5

A1

Chin-Up

3 x 10

A2

Dip

3 x 10

B1

Cossack Squat

3 x 10

B2

Single Leg Glute Bridge

3 x 10

C

Towel Biceps curl

2 x 20

D

Overhead Triceps Extension

2 x 20

E

Band Face Pull

2 x 20

F

DB Shrug

2 x 20

Coach
More from Marek Training
coach-avatar Marek

My name is Marek, 26 years old. With several years of experience in both strength training and combat sports, I bring a unique blend of knowledge and expertise to the table. Having personally trained in disciplines such as MMA, boxing, muay thai, and grappling, I understand the physical demands and technical nuances of these sports firsthand.

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Get stronger on the mat !

Unlock your full potential !

Get Strength & Hypertophy for Grapplers
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FAQs
After 8 weeks can I continue with the program ?
Yes, no problem after 8 weeks you can continue with the program.
I am wrestler, is this program also for me ?
Yes, any grappling, wrestling athlete sport can use this program
The Proof
verified-athlete-avatar Roman

BJJ Athlete

Verified Athlete

"The strength has gone up, you can definitely feel it, even the guys at sparring sessions, even heavier weights have a problem with me, so great, keep it up It definitely went up , everyone from the gym says that I'm growing a lot and that I'm a big machine they say."

Strength & Hypertophy for Grapplers
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