Full concurrent S&C loop built for the athlete training year-round — for the experienced lifter with no fight camp on the calendar who wants to get stronger, faster and more durable while training grappling sports 3-4×/week.

Who it's for:
Experienced lifter (12+ months of consistent strength work) currently off any competition cycle — training for the long game, not a single fight camp. Regular mat training 3-4×/week alongside 3× S&C. Knows their 3RM in Back Squat, Bench Press and Trap Bar Deadlift, or can test them in week 1. This is a concurrent program: every quality — strength, power, speed, conditioning — stays in the plan every single week. Nothing gets parked and picked up later; the emphasis just shifts block to block.

What you get:
One complete 13-week loop: Accumulation (3 weeks) → Intensification (3 weeks) → Power (3 weeks) → Speed & Reactive (3 weeks) → Download & Retest (1 week).
Full Body split — 3 dedicated days weekly: Strength Day (main lifts), Hypertrophy Day (work capacity, aerobic base, accessories), Power Day (hinge, reactive work, conditioning and speed)
Main lift rotation built in — your squat, press and pull change variant across the loop so you're never grinding the same bar path for 13 straight weeks
Conditioning matched to the block: aerobic base every week, lactate work early, HVPT through the power block, true alactic speed work at the end — never all three competing on the same day
Dedicated accessory pools for grapplers rotating by block so nothing gets neglected
Built-in week 13: retest your lifts, get your new baseline, and rehearse next loop's variants before you ever train them for real
This is a single 13-week loop, one-time purchase — not a subscription. Run it once, run it again with fresh numbers, or move on to the next block in the series when it's ready.

Parameters: 13 weeks · 3×/week · Session 90-100 min · Max intensity: 85-91% (RPE-based later in the program) · Expected mat training: 3-4×/week

Don't pick this program if:
You have less than 12 months of strength training experience (choose one of the Beginner programs)
You have a competition inside the next 4 months (choose the competitor camp instead — this loop is built for the off-season, not fight week)
You can realistically only train S&C 1-2×/week