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18-Week Max Strength for Grapplers

AKS Athletic Performance

Combat Sports, Jiu Jitsu, Wrestling, Football , Rugby, Strength & Conditioning, Field Sports

Coach

Alasdair Strokosch

Grapplers need strength that supports performance on the mat without overwhelming the rest of their training week.

This 18-week programme is built around an undulating, summated microcycle structure designed to progressively develop maximal strength while managing fatigue and preserving the quality of your grappling practice.

The programme focuses on the key adaptations that underpin high-level strength development, using practical exercise selection, clear progression, and carefully managed loading. It is designed for athletes who want to become significantly stronger without turning their strength work into a second sport.

This is not a random collection of hard sessions. Every phase has a purpose, every progression is intentional, and every training block is designed to build on the one before it.

The result is a professional-level strength programme that fits around the realities of grappling.

$60

Get 18-Week Max Strength for Grapplers

Who It's for

This programme is ideal for: Brazilian Jiu-Jitsu athletes Submission grapplers Wrestlers Judoka MMA athletes Experienced recreational grapplers who want a more structured approach to strength development It is best suited to athletes who already have some resistance-training experience and are comfortable with the basic barbell lifts.

What you'll develop

Higher levels of maximal strength Improved force production Greater robustness and physical resilience Better tolerance to high-force grappling positions A stronger physical foundation for future power development A structured approach to progressing strength without excessive fatigue

Programming features

18 weeks of structured programming Undulating loading across training weeks Summated microcycle progression Planned variation in intensity and volume Compound strength work with targeted accessory training Fatigue management with grappling in mind Clear progression across multiple training phases Straightforward, practical exercise selection No unnecessary complexity or novelty for its own sake

Training Philosophy

This programme follows the AKS approach: Science + Application = Performance The programme is grounded in the principles of adaptation and strength development, but designed around the practical realities of a grappler’s training week. The goal is not simply to lift more in the gym. The goal is to develop strength that supports performance, resilience, and longevity on the mat.

Features

Programming 3 days per week

3 weekly sessions developing maximal strength across fundamantal movement patterns applicable to all combat sports

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell // Squat Rack // Weight Plates

Recommended

Dumbells // Bench

Sample Week

Week 1 of 18-week program

Monday

Week 1 Day 2

Wall Spindles

2 x 6

Step-Down to TKE

2 x 10

T Push-Up

2 x 6

Front Squat - Barbell

4 x 6 @ 70 %

External Rotations - Side Lying

3 x 12

Bench Press - Straight Bar

4 x 6 @ 70 %

Banded Neck Iso - 4 Ways

3 x 15

RDL - Barbell

3 x 6 @ 70 %

Ab Rollout

3 x 10

Wednesday

Week 1 Day 4

Askling Sliders

2 x 6

Copenhagen Bridge - Short Lever

2 x 0:10

Forearm Wall Slide w/ Retraction

2 x 6

Front Rack Reverse Lunge

3 x 10

Band Pull-Apart

3 x 12

Landmine Press - Half Kneeling

3 x 12

Cat Camel

3 x 10

Inverted Row - Bodyweight

3 x MAX

Prone Mobility Flow

3 x 1

Friday

Week 1 Day 6

Spring Ankle Position 1

2 x 0:20

Box Step-Downs W/ Plate Reach

2 x 10

Plank Up Downs

2 x 6

Deadlift - Trap Bar

4 x 6 @ 70 %

Thoracic Extension on Foam Roller

3 x 12

Chin-Up - Neutral Grip

4 x 6 @ 70 %

Deep Neck Flexor Circuit

3 x 15

Hip Thrust - Barbell

3 x 6 @ 70 %

Hanging Leg Raise

3 x 10

Coach

More from AKS Athletic Performance

Alasdair Strokosch

10+ years of coaching professional athletes in field sports, combat sports and martial arts.

Structured strength for serious grapplers.

If you want to get seriously strong without sacrificing your mat work, this programme gives you the structure to do it. 18 weeks. Clear progression. No gimmicks. Build the strength that carries over when it matters.

Get 18-Week Max Strength for Grapplers

FAQs

How many days per week is the programme?

3 days per week. The programme is designed to fit around a normal grappling schedule. The exact weekly structure can be adjusted to fit your schedule

Can I use this during competition preparation?

It can be used during periods of regular training, but if you are entering a major competition camp, you may need to reduce volume or transition to a more competition-specific phase

Will this make me bulky or slow?

The programme is designed to improve maximal strength, not bodybuilding size. Any increase in body mass will depend heavily on nutrition and total training volume - you will get stronger and that can then be used to develop speed

Can I substitute exercises?

Yes. The main priority is preserving the intent of the exercise. Suitable substitutions can be made where equipment, injury history, or individual constraints require them

Can I do conditioning alongside this?

Yes, but conditioning volume should reflect your overall workload. Grapplers already accumulate significant conditioning through technical training and sparring.

The Proof

Giles Garcia

Professional BJJ Athlete

Verified Athlete

"I have woeked with Alasdair for anumber of years and I have never felt stronger, or more explosive on the mat. He has helped me through a number ogf injuries and had me in peak shape for competitions."

Colin Jarvis

International Trad Wrestling Competitor

Verified Athlete

"Alasdair completely changed how I approach my S&C. The programming is structured, purposeful, and I've never felt stronger or fitter"

Customer Reviews

Overall Rating

18-Week Max Strength for Grapplers

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