Applied Strength

Jiu Jitsu
Coach
Patrick Lane

In grappling sports, technique matters - but in competition, with all factors being equal, the stronger athlete wins!

Relative Strength is the ability to generate maximal force relative to body weight. Within this program the goal is to increase strength levels while minimising muscle mass gains.

This program will undulate between 3-week phases of volume for mechanical tension and intensity for neural adaptations.

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

Features
1 sessions per week
Must use App app to view and log training
Program Training
$150
Get Relative 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

8, 8, 8, 6, 6

A2

Close Grip Neutral Chin-Up

8, 8, 8, 6, 6

B1

Flat DB Press

4 x 8

B2

One-Arm Bent-Over DB Row, Supinating

4 x 8

C1

Side Lying DB Lateral Raise

3 x 10

C2

Swiss Ball Neck Extension

3 x 4

Monday
Lower Body 1

A

Back Squat

8, 8, 8, 6, 6

B1

ATG DB Split Squat

4 x 8

B2

Standing Leg Curl

4 x 8

C1

Petersen DB Step-Up

3 x 10

C2

Seated Good Morning

3 x 10

Wednesday
Upper Body 2

A1

Swiss Bar Bench Press

8, 8, 8, 6, 6

A2

Pull-Up

8, 8, 8, 6, 6

B1

Seated DB Press, Unsupported

4 x 8

B2

One-Arm Bent-Over DB Arc Row, Neutral

4 x 8

C1

Side Lying DB External Rotation

3 x 10

C2

One-Arm Bent-Over DB Lateral Raise, Neutral

3 x 10

Thursday
Lower Body 2

A

Hang Power Clean

5 x 3

B

Front Squat

5 x 6

C1

Seated Calf Raise

3 x 10

C2

Half-Kneeling Mid Pulley Pallof Press

3 x 10

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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Relative Strength for Grappling Sports
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