Weapon-X

On The Roll Sports Performance

Jiu Jitsu, Combat Sports
Coach
Coach Andrew Marrero

The Gentle Art isn't always so gentle, and the idea that technique always triumphs can be misleading.

It's frustrating when you train diligently for months or years, honing your technique, only to encounter opponents who seemingly overpower you with strength and stamina.

You prepare for weeks for a major tournament, envisioning victory, but instead face the sting of early submission and the public humiliation of friends and family watching, you get defeated easily.

While traditional Jiu-Jitsu emphasizes technique, high-level competition demonstrates the increasing importance of developing physical attributes like strength, power, and endurance alongside technical skills.

This doesn't negate the value of technique, but acknowledges that a holistic approach incorporating both physical and technical development leads to consistent success in this sport.

** Don't settle for the status quo**. Don't be the person who gets **easily crushed, taps out frequently or gas's out quickly mid roll! The Clock is Ticking, prepare NOW!

Stuck? Ready for a proven boost? Get stronger, last longer, & dominate with Weapon-X!

benefit-image-0
8 Weeks to BJJ Dominance
Tired of feeling outmatched? This isn't your average strength program. This is a strategic assault on your weaknesses, forging you into an unstoppable force on the mats. Experience a scientifically designed program thats geared towards completing your time on the mats.
benefit-image-1
Build unshakable Strength & Power
No more feeling underpowered. This 8-week journey unlocks your true potential, sculpting ironclad strength, explosive power, and unwavering grit. Dominate takedowns, submit with ease, and leave opponents in awe of your transformation.
benefit-image-2
Weaponize Your Cardio
Don't let fading endurance dictate your destiny. Our program starts with 2 key tests, pinpointing your current limits. Then, it unleashes a progressive, zone-based training system that weaponizes your cardio. Imagine leaving opponents gasping for air as you dominate matches and crush the competition. This isn't just conditioning; it's forging an unbreakable cardio engine.
benefit-image-3
Take the guess work out of training
Over the course of this 8 week program, we’ve selected exercises that are guaranteed to improve your athletic development and strength. No longer do you have to guess what exercises to do, where and when to place them; We take care of the hard work, so you can focus on the important stuff….Training!
benefit-image-4
Balanced Approach
Don't grind, strategize. Our program complements your mat time with focused strength & conditioning, building functional power, unmatched stamina, and injury-proof resilience. Stop wasting time with cookie cutter programs and start thriving💪 Join the smarter approach to training!
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
All exercises come with detailed instruction on how to perform them correctly.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach & team will push you harder, know you better and push you to new heights of performance!
Equipment
Recommended
General strength training equipment available at commercial gyms
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Weapon-X A1 Week 1

A

Athletic Stance-Lateral Start-Accelerations

2 x 1 @ 10

B

Cone Reaction Drill

1 x 1

C1

Snap Down + Squat Jump

2 x 2

C2

Static Squat Jump

2 x 3

D

Hang DB Power Snatch

6 x 3

E

DB RDL

3 x 12

F

DB Floor Press

3 x 12

G

Deficit Push Up

3 x 10

H

Plate Pinch Grip Cathes

1 x 200

I1

Isometric Neck Bridge

2 x 1 @ 20

I2

Side lying Neck Lifts

2 x 10 @ 5 lb

Monday
Weapon-X A2 Week 1 Test day 1

A

General Warm up

1 x 1 @ 5:00

B

Rowing

1 x 1000

Tuesday
Weapon-X A3 Week 1

A

Plate Loaded Lunge Medley

2 x 5 @ 5 lb

B

Lateral Bound with Pause

2 x 3

C

Figure 8 Med-Ball Rotational Slam

3 x 3 @ 10 lb

D

DB Push Press

5 x 3

E

DB Split Squat

3 x 12

F

1/2 Kneeling Single Arm DB Shoulder Press

3 x 12

G

Atlas KB Swing

3 x 8 @ 20 lb

H

Pull-Up

3 x MAX

I1

Crossunder Lunge Iso

2 x 1 @ 20

I2

Banded Iso Lunge

2 x 1 @ 25

Wednesday
Weapon-X A4 Week 1-Test Day 2

A

General Warm up

1 x 1 @ 5:00

B

Assault Bike

3 x 5

Thursday
Weapon-X A5 Week 1

A

Tuck Jump

2 x 5

B

Ankle Hop Series

1 x 25

C

Switching Split Squat Jumps

2 x 3

D

Belly Sprint

2 x 1 @ 10

E

Weighted Step Ups with Knee Drive

3 x 10

F

DeadLift Block Pull

3 x 8

G

Chest-Supported DB Row

3 x 8

H

DB Seated Z-Press

3 x 12

I

Bench Groin

2 x 10

J

Reverse Crunches

2 x 10

K

B-Stance-Body Weight Hip Thruster

1 x 100

Friday
Weapon-X A6 Week 1(Optional Day)

A

Conditioning Options

1 x 30:00

Saturday
REST

A

Rest

1 x 1

Coach
coach-avatar Coach Andrew Marrero

Sports Performance Specialist: I am Jiujitsu Black Belt w/11+ Years of Training and Competition. I have three degrees with two in exercise science and one MS in Sports Science; I’m a former sports performance researcher and have worked with 100+ athletes ranging from high school, collegiate level and combat sports.

closer-image-1
closer-image-2
Excellence Is A Choice

Ditch the Mat Struggles, Dominate like a Hammer! Tired of plateaus and pain? Learn to train smarter, not harder, building unstoppable strength & agility. Transform from nail to hammer, crushing your goals. Choose excellence, choose this program!

Get Weapon-X
closer-image-3
FAQs
Who is this training for?
This S&C program is geared towards grappling athletes looking to improve the most common fault points in their performance on the mats. Having the strength to fight out of bad position and the gas tank to last multiple rounds
Is This Training Program Just For Grapplers?
No, this program can be utilized to assist a number of combat sport athletes from MMA, Wrestling, Judo and Kickboxing.
How many weeks does this program run for?
This program runs for a total of 8 weeks
How many days am I training for?
A total of 6 days with one of those being an optional conditioning day. That breaks down to three Strength training Days & Two Structured Conditioning days and another day that optional.
How long do these sessions take?
I wrote these workouts to run between 38-45 minute workouts. Follow the rest guidelines and don’t waste time
Is cardio in this program?
Yes we have two dedicated conditioning days; Week 1 we run two different tests, that measure different performance qualities that are incredibly important for excelling on the mats.
The Proof
verified-athlete-avatar Ralph Marrero

4xIBJJF Medalist

Verified Athlete

"If you’re looking to improve your grappling, strength and endurance please check this program out, it will get you into world class shape. Part of my success last year at the IBJJF NY & CT OPEN, was due to his S&C program. I placed 1st & 2nd in my weight class for Gi & Nogi"

verified-athlete-avatar Jordan Bherens

Recreational Competitor

Verified Athlete

"Weapon-X gave me direction weekly through the 8 week programming. This S&C program has me feeling at my physical best all the time!"

verified-athlete-avatar Darius Womack

Active Competitor & Super Fight Winner

Verified Athlete

"OTR has gotten me in some of the best shape I’ve ever been in. Every time we get ready for a comp, I know I’m going to have the strength to push through and the gas tank to outwork my opponents."

verified-athlete-avatar Big Brian

Law enforcement

Verified Athlete

"I really enjoyed the program. I would say my top 3 favorite things about it are, The sprint & agility work combined with the plyos, Its great to get back to basic movements to work on being more explosive; The ISO holds on both upper & lower, plus the grip work will transition well to BJJ"

Weapon-X