Grappling Athlete

Jiu Jitsu, Martial Arts, Combat Sports

Coach

Filip Svoboda

🏋️ For grapplers who want to be:

• Stronger
• More explosive
• Better conditioned
• More resilient to injuries

🥋What’s waiting for you?

• Instructional videos
• A new training plan every month
• Strength and power training 2x per week
• Conditioning and mobility training 1x per week (optional)
• Monthly educational newsletter
• Progress tracking in the app

⚡ Is the program for you?

• You’re a pro or hobby grappler
• You want to improve your physical preparation
• You want to combine gym training and BJJ
• You struggle with recurring pain and injuries
• You want to lift, roll, and not deal with unnecessary complications

$23 / mo

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Gym for grapplers, not against them

The program focuses on key physical attributes for BJJ: maximal strength, strength endurance, explosiveness, flexibility, and strength in end ranges. Each session includes clear options to shorten it when you’re short on time or lower the intensity when you need energy for sparring or competition. It’s built to support your BJJ long term — not slow you down.

Injury prevention

In BJJ, injuries and aches are part of the game — that’s reality. Targeted strength training reinforces your tendons, insertions, ligaments, and joints, reduces the risk of chronic overload, and extends your longevity on the mats. It won’t save you from a spazzy white belt in sparring, but it can help you avoid dozens of smaller issues and spend more time training jiu-jitsu.

Consistency

Any plan is useless if you don’t follow it. That’s why you get support from a community of grapplers on the same path, a coach to guide you and push you when motivation drops, and an app that tracks your progress and rewards every new PR. And honestly — what you pay for, you’re more likely to stick to.

No Bullshit

The program is built on methods that deliver maximum results in minimal time, proven both by science and real-world practice. Resistance training, power development, strength in end ranges, isometrics, aerobic and anaerobic conditioning. No fluff — just what actually drives progress.

Features

Feedback from coach

Not sure about your technique, want to share results, or losing motivation? Reach out anytime in the community chat or directly to the coach.

Programming 3 days per week

2 sessions focused on maximal strength, strength endurance, prehab, and explosiveness, plus 1 optional conditioning and mobility session.

Instructionals

A clear, concise instructional video for every exercise, explaining technique and offering progressions and regressions.

Sparring partners

You’re not training alone — we’re in this together. But it’s on you to give 100% and get the most out of it.

Mobile App

A clear, simple, and practical app for Android and iOS — everything in one place, no messy PDFs.

Equipment

Required

Barbell // Dubmells // Bar // Bench // Resistance bands // Gymnastic rings or TRX

Recommended

Incline Bench // Airbike or other conditioning tool // Kettlebell // Cable

Sample Week

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

Monday

A2 Strength and Power

Squat - Yielding Deep Tier - Heels Elevated

3 x 20

Push Up - Hand Release - Band Assisted

3 x 8

BB - Zercher - Squat - Heels Elevated

8, 4, 4, 4, 4

Counter Movement Jump - Split Stance - Without Arms

5 x 3

BB - Bench Press

8, 4, 4, 4

DB - Row - SA - Hand and Knee Supported

3 x 10

Neck Flexion - Bridge

2 x 25

DB - Triceps Extension - Seated

2 x 12

Bench - Overhead Stretch - Prayer

2 x 70

Thursday

B2 Strength and Power

Leaping - Medium Tier - Split Stance - Without Arms

3 x 10

Band - Row - SA - Half Kneeling - Trunk Rotation

3 x 8

Bar - Chin Up

5, 4, 4, 4

DB - Romanian Deadlift - B-Stance

3 x 6

Landmine - Press - SA - Half Kneeling

3 x 10

DB - Goblet - Crunch

3 x 15

Copenhagen Plank - Hold

2 x 25

DB - Biceps Curl - Incline - Rotating Grip

2 x 12

Hurdle Stretch

2 x 50

Saturday

C2 Conditioning and Prehab (Optional)

Airbike (watts)

4 x 5:00

DB - Pull Over - Heels On Bench - Oscilation

3 x 20

DB - Shoulder External Rotation - SA - Elbow Supported - Arm Abducted

3 x 8

DB - Wrist Flexion - SA - Elbow Supported

2 x 15

Frog Stretch

2 x 60

Coach

More from Grappling Athlete

Filip Svoboda

I’m a strength & conditioning coach and physiotherapist at Dark Side Movement, a blue belt from SWAG Brno. I train jiu-jitsu athletes and help people return after injury. Dark Side Grappling Athlete aims to strengthen the Czech-Slovak grappling scene, boost performance, and reduce injuries. I draw from science, practice, and personal experience.

BJJ doesn't work if you are just too weak

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FAQs

Who is the program for?

The program is primarily designed for jiu-jitsu athletes of all levels (hobby, beginners, pro, …). It will also work for athletes from other combat sports such as Judo, Wrestling, or MMA.

How many sessions per week are in the program?

There are 3 sessions in total: two main “mandatory” sessions focused on strength and explosiveness, and one optional session for conditioning and mobility. Each workout also includes instructions on how to adjust if you’re short on time or need to save energy for jiu-jitsu training or competition.

How long do I have access to the program?

The program runs on a subscription basis, meaning you pay for a monthly or yearly (better value) membership and keep access for as long as you want. You’ll also get access to all previous training plans from the program.

What’s included in the price?

Access to the program via the TrainHeroic app, full training plans, instructional videos, testing weeks, access to the community chat, a monthly educational newsletter, and the option to message the coach or the community directly in the app.

The Proof

Anton Orlov

Brown Belt from SWAG Brno

Verified Athlete

"Filda is a great coach. I came to him wanting to increase my max lifts while training jiu-jitsu full on. Thanks to well-structured programming, my PRs keep going up and I’m able to recover well and train jiu-jitsu at 100%."

Linda Stach

Black Belt from SWAG Brno

Verified Athlete

"Filip is a great coach. Throughout the session he guides, supports, and spots everyone. When explaining each exercise, it’s clear he’s thought about its transfer and purpose. If someone is injured, he quickly finds an alternative so they can keep training. I can only recommend training with Filip!"

Kevin Kovács

Purple Belt from SWAG Brno

Verified Athlete

"Training under Filda is great. He does jiu-jitsu himself, fully understands the movement patterns needed for progress on and off the mats, and delivers it in a fun way. At the same time, he’s not such a buddy that he’d let you slack off 😂"

Lukáš Wolf

Head coach in Fight Club Brno

Verified Athlete

"Filip is a great coach who, even after my 26 years of training, can still teach and show me something new. With his individual approach, he can move anyone forward, no matter how long they’ve trained or their level. Sessions with him are exceptional, and I look forward to every one."

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