Applied Strength

Jiu Jitsu
Coach
Patrick Lane

There is a reason weight classes exist in competitive grappling sports... size and strength matters!

Absolute Strength is the ability to generate maximal force, irrespective of body weight. Within this program the goal is to increase strength levels while adding muscle mass.

This program will undulate between 3-week phases of Functional Hypertrophy and Maximal Strength.

Accumulation 1: 10,10,8,8,8
Intensification 1: 6,6,5,5,3,3
Accumulation 2: 8,8,6,6,12
Intensification 2: 5,5,5,3,3,3

Features
1 sessions per week
Must use App app to view and log training
Program Training
$150
Get Absolute Strength for Grappling Sports
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 4 days per week
This program utilises a 7-day microcycle: Upper Body 1, Lower Body 1, Upper Body 2, Lower Body 2.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 12-week program
Sunday
Upper Body 1

A1

Seated Press, Unsupported

10, 10, 8, 8, 8

A2

Close Grip Pulldown, Semi-Supinated

10, 10, 8, 8, 8

B1

Flat DB Press

4 x 10

B2

Seated Row, Neutral

4 x 10

C1

Standing Mid Pulley Rope French Press

3 x 12

C2

45° Incline DB Commerford Curl

3 x 12

Monday
Lower Body 1

A

Back Squat

10, 10, 8, 8, 8

B1

Front Foot Elevated DB Split Squat

4 x 10

B2

Standing Leg Curl

4 x 10

C1

Poliquin DB Step-Up

3 x 12

C2

Seated Good Morning

3 x 12

Wednesday
Upper Body 2

A1

Swiss Bar Bench Press

10, 10, 8, 8, 8

A2

Lat Pulldown, Semi-Pronated

10, 10, 8, 8, 8

B1

Seated DB Press, Unsupported

4 x 10

B2

Wide Grip Seated Row, Neutral

4 x 10

C1

Flat DB Unrolling Fly

3 x 12

C2

Seated Rope Face Pull to Neck

3 x 12

Thursday
Lower Body 2

A

Safety Bar Squat

10, 10, 8, 8, 8

B

Romanian Deadlift

4 x 10

C1

Seated Calf Raise

3 x 12

C2

Half-Kneeling Mid Pulley Pallof Press

3 x 12

Coach
More from Applied Strength
coach-avatar Patrick Lane

FAQs
What level is this program designed for?
This program is designed for grapplers with an Intermediate to Advanced training age in the gym.
What if I don't have access to all the recommended equipment?
Please feel free to reach out with any concerns as exercise variations can always be modified and alternatives provided.
How many training days per week?
This program is 4 training sessions per week; 2 upper body days and 2 lower body days.
How long does each session take?
The training sessions will take 45-60 minutes to complete if all training parameters (sets, reps, tempo and rest) are followed accordingly.

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Absolute Strength for Grappling Sports
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