The Grapple Strength System is a 12 week programme based on Jiujitsu practitioners (May also be applicable for other Martial Arts). Who wish to develop extra Strength and Conditioning to acompany their skill base that is being developed on the mats.

Although i believe practising the sport is the best way to improve, there are many benefits to adding a solid gym programme to go alongside it, this is why i have developed this system.

The 'Pillars of Performance' include the basis of why certain movements are included in the programme and why they will help performance.

These Pillars are as Follows

Strength

Increasing strength means our body can better withstand opposing force and load. The stronger you make your body the more force it can generate through movments. in Jiujitsu it is often said "When skill is matched, strength will win" by increasing our strength we can then transfer this and use it in addition to our skill base on the mats.

Plyometrics

Plyometrics increase 'Explosive Power' which improves the rate of contractions in your muscle, this will increase the speed in which you can perform movements. Helping movements that need to be fast paced and explosive such as Guard Passes, Takedowns and Sweeps.

Muscular Endurance

Having the ability to endure movements over a long period of time will be crucial for your fight game. whether you are maintaining position, wrestling or resisting pressure from an opponent, working on muscular endurance will ensure you have the capacity to do this.

Mobility

Getting your body comfortable to move through full ranges of motion will be vital for Jiu Jitsu, If you plan to invert, switch your hips or play various guards, mobility will be a key factor.

I have created a twelve week structure which will consist of three Full Body training sessions followed by Optional Cardio and Recovery routines.

Lets get into it..