10-Week Gorilla Grappling Strength Program
Ben Kelly Training
Jiu JitsuA structured 10-week strength and conditioning program designed to improve strength, endurance, speed, and power without negatively impacting your training.
Built specifically for grapplers who want their gym work to actually carry over to the mats.
If this sounds familiar, you're not alone:
✅ You gas out after a couple of rounds
✅ Your strength isn't carrying over
✅ You feel fatigued from trying to do too much
✅ You don't have a clear structure
The problem isn’t that you’re not working hard enough.
It’s that most strength and conditioning isn’t designed with grappling in mind. So instead of improving performance, it often just adds more fatigue.
That’s exactly what this program is designed to fix.
What you can expect:
✅ Improved pulling and squeezing strength
✅ Better endurance during rounds
✅ Improved speed and power
✅ Gym sessions that build physicality without burning you out
Features
2 sessions per week (with an optional 3rd)
60-minute sessions
Designed to complement your grappling
A
Stationary Bike
1 x 5:00
B
Broad Jump
3 x 5
C
Seated Vertical Jump
3 x 3
D
Barbell high Bar Back Squat
2 x 5
E1
Chin Up
2 x 5
E2
Seated Hamstring Curl
2 x 8
F1
Dumbbell Incline Chest Press
2 x 8
F2
Candlestick
2 x 8
G
Assault Bike
1 x 4 @ 8
A
Stationary Bike
1 x 5:00
B
Lateral Bound
3 x 8
C
Romanian Deadlift
2 x 5
D1
Barbell Bench Press
2 x 5
D2
Dumbbell Single Arm Row
2 x 6
E
Rear Foot Elevated Split Squat
2 x 6
F1
Dumbbell Incline Bicep Curl
2 x 10
F2
Dumbbell Skullcrusher
2 x 10
G
Assault Bike
1 x 1:00 @ 8
A
Stationary Bike
1 x 5:00
B
Banded Trunk Rotation
2 x 6
C
Hang Power Clean
3 x 5
D
Barbell high Bar Back Squat
2 x 8
E1
Dumbbell Bench Press
2 x 8
E2
Seated Cable Row
2 x 8
F1
Dumbbell Bicep Curl
2 x 10
F2
Tricep Pushdown
2 x 10
Ben Kelly
Ben Kelly is a strength and conditioning coach with 8 years of experience training and competing in Brazilian Jiu Jitsu. With a background in working with athletes across multiple sports, his approach focuses on structured, adaptable training that builds general physical qualities, without compromising skill training.