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Strength 4 Grapplers

Plan A Performance Coaching

Jiu Jitsu, Wrestling, Martial Arts
Coach
Sam Mitchell

This 8 week training programme is designed for grapplers looking to improve strength both on and off the mats.

Physically dominate your opponents with the strength built following this plan, whilst addressing physical qualities specific to grappling.

This programme contains 2 full body training sessions per week which is ideal for fitting around grappling training.

There's a couple of different training practices in this plan you may not have used before but guidelines are also provided to help you through navigating how to get the most from your gym sessions whilst maximising training on the mats.

$65
Get Strength 4 Grapplers
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Sport Specific Approach
This training plan is built with the mindset of maximising performance on the mats without over-doing training in the gym. Grappling comes first and this plan is designed to ensure that stays the case, and not just another bodybuilding plan with different branding.
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Science Backed Programming
Using research backed principles to ensure training volumes and practices create the environment for the desired outcome
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Tried & Tested
This plan is one that I have used and continue to use with grappling clients. This version is what I feel best improves strength but without sacrificing your performance in grappling.
Features
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Programming 2 days per week
2 full-body sessions each week with a variety of rep ranges and targets.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Community
Speak and see how others are finding the programme!
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Delivered through TrainHeroic
The days of pen & paper or filling a spreasheet in are long gone, the app takes care of all that for you!
Equipment
Required
Access to a commercial gym.
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Sample Week
Week 1 of 8-week program
Sunday
S4G Session 1 - Week 1

A1

Rocking Seated Box Jump

4 x 5

A2

Pogo Jump

4 x 10

B

Back Squat

3 x 5

C

Push Press

D

RDL

E1

Incline DB Bench Press

E2

Incline Chest Supported Row

F

Seated Lat Pull Down

G1

Hanging Knee Raise

G2

Hammer Curl

G3

DB Skull Crushers

Wednesday
S4G Session 2 - Week 1

A1

Deep Tier Squat Jumps

3 x 10

A2

Repeated Broad Jump

3 x 3

B

Trap Bar Deadlift

3 x 5

C

Paused Bench Press

3 x 5

D

Weighted Neutral Grip Pull Ups

E

DB Walking Lunge

F1

Seated DB Press

F2

1-Arm DB Row

G

DB Shrug

2 x 15

H1

Cable Bicep Curl

H2

Tricep Pushdown

Coach
More from Plan A Performance Coaching
coach-avatar Sam Mitchell

S&C Coach (BSc, MSc) Sam has over 10 years experience working with professional athletes in multiple sports. More recently he has taken an interest in grappling and developed this training plan based off experiences he's had working with grapplers every week.

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YOU DON'T NEED HOURS IN THE GYM

This programme is designed to have you in and out of the gym and still able to dominate the mats. Careful intensity and volume prescriptions to ensure that you are still fresh for grappling.

Get Strength 4 Grapplers
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FAQs
Which sport is this designed for?
Whether you're compete in jiu-jitsu, wrestling or mma, this programme is designed for those where grappling is part of their sport.
Strength 4 Grapplers
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