Built to Grapple: Training by Fabian Hitz in TrainHeroic

Coach Fabi

Combat Sports, Wrestling, Jiu Jitsu

Coach

Fabian Hitz

Features
5 sessions per week
Must use App app to view and log training
Team Training

$34 / mo

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Designed specifically for Grapplers

Next to improving your general strength and power, the program makes your body more resilient to handle the stress of the sport better. Every part of this program is built with the demands of grappling in mind — using principles from both strength training and rehab.

Build without burning out

The goal isn’t to crush you in the gym — it’s to support your performance on the mats. BTG is designed to get you stronger, more explosive, and better conditioned without leaving you too beat up to grapple.

No more guesswork

BTG gives you a structured, easy-to-follow plan that takes the thinking out of your strength work — so you can focus on showing up and getting better.

Fits Your Schedule and Your Goals

You don’t have to follow a rigid plan. BTG gives you options — hit all 3 strength sessions per week, or just stick to the 2 main ones if that fits better. Mobility and conditioning sessions are there when you need them. You can adjust based on your training load, recovery, and personal goals.

Be part of a team

You’ll get access to a private Telegram group where you can ask questions about the program, check in with others, and stay connected. It’s a place to learn, share, and stay accountable — alongside other grapplers working toward the same goal.

Features

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

The program will be available throug the TrainHeroic App - easy to use and helps you to track your progess.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2025-9-1

Line hops front-back

3 x 15

Med ball rotational slam

3 x 3

Lateral line hops

3 x 15

Skater Bounds

3 x 8

Kettlebell Swing

3 x 5

Zercher Squats

4 x 5 @ 75 %

Bench Press (Barbell)

4 x 6

Barbell bent over rows

4 x 8

Head supported rear flys

2 x 12

DB Shrugs

2 x 12

Hammer Curls

2 x 10

Dumbbell Rolling triceps extension

2 x 10

Exercise Ball Crunches

3 x 10

Tuesday

2025-9-2

Knee CARs

3 x 10

Standing hip cars

3 x 5

Lateral Squat Drill with Ball

3 x 1:00

Single leg glute bridge with knee hug

3 x 5

Single leg glute bridge with addcution

3 x 5

Seated Med Ball CARs

3 x 5

Neck CARs

3 x 5

Shoulder CARs

3 x 3

Tuesday

2025-9-2

Air Dyne intervals

1 x 20:00

Rower

1 x 20:00

Wednesday

2025-9-3

Barbell Romanian Deadlift

3 x 8

Barbell Lunges

3 x 6

Dumbbell incline bench press

3 x 8

Inverted Rows

Lateral Raises

3 x 12

Kelso Shrugs DB

3 x 12

Barbell Curl

2 x 12

Band Triceps Pull down

2 x 12

DB Side Bends

3 x 10

Dead Bug Crunch reach

3 x 10

Thursday

2025-9-4

Deep Squat Thoracic Rotation

3 x 5

Quadruped hip circles

3 x 10

Cat Cow Mobility

3 x 10

Quadruped Thoracic Rotation

3 x 5

Weighted Scapular Circles

3 x 10

Elbow CARs

3 x 10

Thursday

2025-9-4

Lactic Power Intervals Airdyne Bike

Rower

Friday

2025-9-5

Med ball overhead toss

3 x 5

Slams med ball

3 x 5

pogo hops

3 x 10

Countermovement Vertical Jump

3 x 3

Box Squat (Explosive)

4 x 3 @ 50 %

Dead lift Trap Bar

4 x 5 @ 75 %

Overhead Press (Barbell)

3 x 8

Chin ups

Dumbbell Bench Press

3 x 8

Barbell rear delt row

3 x 8

DB Shrugs

3 x 8

Neck bridge (flexion)

3 x 0:25

Bench neck bridge

3 x 0:25

Reverse Crunch Incline Bench

3 x 10

Coach

More from Coach Fabi

Fabian Hitz

FAQs

Who is it for?

Grapplers that want to get strong.

What experience level should I have?

You will adjust intensity etc. on your current capacity - therefore every level of experience will benefit from the program. You will have different options on designing your week to make it fit.

What equipment do I need?

You need to have access to free weights. Barbell, dumbells, Med Balls, Pull up bar. It requires minimal equipment you DON´T need to have access to a gym with a variety of machines

How many days per week is the program?

The core of the program is 2 main strength sessions. Additional to that you can choose from a third strength session with hypertrophy focus, 2 mobility sessions, 2 conditioning sessions. Depending on your goals and schedule.

Do I get support if I have questions?

Yes, after purchasing the membership you will be added to our telegram group chat and get my support there.

How do I get access to the group chat?

After purchasing the membership message me on either: IG: coachfabi79 IG: builttograpple Email: coach.fabi79@gmail.com I will add you.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Built to Grapple