Retarded Strength for BJJ

Grappling Athlete

Jiu Jitsu, Martial Arts, Combat Sports
Coach
Filip Svoboda

🏋️ Unlock your full physical grappling potencial

Grappling Athlete is for grapplers who are done being the weak link. Whether you're a hobbyist who just wants to stay healthy on the mats, or a competitor chasing the podium, this program is built to make you stronger, more explosive and harder to injure — so you can spend less time rehabbing and more time submitting people. No fluff, no guesswork, no random Instagram workouts. Just the kind of training the best Czech and Slovak grapplers are already doing. If you want to find out what your jiu‑jitsu looks like when you're finally strong enough to back it up — you're in the right place.

 

🥋What’s included?

  • • Each week 3 training session
  • • New training plan every month
  • • Access to your coach
  • • Monthly educational newsletter
  • • Progress tracking in the app

 

⚡ Program designed for:

  • • You love jiu‑jitsu and you want to keep doing it for the next 20 years — pain‑free.
  • • You're sick of getting muscled around by smaller training partners.
  • • You compete, and you know the difference between a medal and a loss can sometimes come down to strength and conditioning deficit.
  • • You've tried generic gym programs and ended up too sore, too tired, or too injured to roll.
  • • You want a clear plan from someone who actually trains jiu‑jitsu — not a bodybuilder guessing what grapplers need.

If even one of those hit home, you're exactly who this program was built for. Because jiu‑jitsu doesn't work if you're just too weak — or injured.

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For grapplers, not against them
The program focuses on key physical attributes for BJJ: strength, power, conditioning and flexibility. It’s built to support your BJJ long term — not slow you down. Each session includes clear instructions to adjust the training if you are preparing for competition.
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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.
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Access to your coach
Send your videos or questions to me for form check or program adjustments. Train like other top level grapplers on the program.
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No Bullshit Training Methods
The program is built on methods that deliver maximum results in minimal time, proven both by science and real-world practice. No fluff — just what actually drives progress.
Features
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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.
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Programming 3 days per week
2 primary sessions focusing on power and strength 1 accessory session improving conditioning and mobility
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Instructionals
Concise instructional video for every exercise, explaining technique and offering progressions and regressions.
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Optional Training M3 C

A1

Stick - Shoulder Dislocation - Prone

3 x 6

A2

Handstand - Kick Up - Back to Wall

3 x 4

B1

Handstand - SA - Chest to Wall

3 x 20

B2

Bar - Back Lever - Tuck

3 x 5

B3

DB - Cossack Squat - Alternating

3 x 5

C

Airbike (time)

2 x 4 @ 15

D1

DB - Tailor Pose

2 x 90

D2

Pigeon Stretch - Bench

2 x 45

Tuesday
Gym M3 A

A1

BB - Hang Power Clean

3 x 1

A2

DB - Vertical Jump

3 x 4

B1

BB - Deadlift

3 x 1

B2

Parallel Bars - Dip / Rings - Dip

3 x 1

C1

Rings - Row - SA

2 x 10

C2

KB - Hip Flexion - SL - Balance Support

2 x 8

D1

DB - Biceps Curl - Neutral Grip - Alternating

2 x 8

D2

DB - Carry

Friday
Gym M3 B

A1

BB - Split Jerk

3 x 1

A2

Horizontal Triple Jump - Alternating

3 x 2

B1

BB - Front - Squat

3 x 1

B2

Bar - Chin Up

3 x 1

C1

DB - Overhead Press - Seated - Back Supported

2 x 10

C2

Nordic Curl - Eccenctric Overload

2 x 8

D1

Band - Triceps Extension

2 x 12

D2

Band - Neck Lateroflexion - Yielding Iso - Arm Supported

2 x 50

Coach
coach-avatar Filip Svoboda

I train the best Czech grapplers from SWAG Brno, as a physiotherapist I helped dozens of fighters get back on the mats after injury and I myself compete at Jit Jitsu. Retarded Strength for BJJ will make you stronger, more explosive, better conditioned and moje injury prones on the mats.

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BJJ doesn't work if you are just too weak

Try the first week for free and experience the training for yourself.

Start My 7-Day Free Trial
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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 primary sessions focused on strength and power, 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, access to the community chat, a monthly educational newsletter, and the option to text to the coach directly in the app.
The Proof
verified-athlete-avatar Andrej Kalašnik

Oktagon MMA zápasník

Verified Athlete

"Filip saved my fight. A month before my title fight, I had torn ligaments in my knee. I could only get around with crutches and a brace. Filip worked with me almost every day so we could get the knee into a state where I was able to compete. He's a pro."

verified-athlete-avatar Honza Stach

BJJ Black Belt from SWAG Brno

Verified Athlete

"Filda from DarkSide and I have been working together on strength training for almost two years. He helps me maintain far greater consistency and variety in my strength prep. I'm extremely satisfied and clearly the strongest I've been in about 20 years of competitive sport."

verified-athlete-avatar Jan PernĂ­ÄŤek DoleĹľel

BJJ Brown Belt from Choketopus Gym

Verified Athlete

"FĂ­la's program is great for everyone who has at least some lighter training experience. The program is tailored for grapplers so that you're still able to train BJJ You'll get a better online program and better care than I used to get going to other S&C coaches in person."

verified-athlete-avatar Katarina Vojvodová

Purple Belt (Gorilla Academy)

Verified Athlete

""It is a top programme. I personally feel major progress, yet I never feel like the strength work is draining my energy for jiu-jitsu. The sessions are very easy to adjust depending on your training phase, and Filip is always helpful whenever needed. I recommend it to everyone — gi fans included.""

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Retarded Strength for BJJ
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Retarded Strength for BJJ
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Retarded Strength for BJJ
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Retarded Strength for BJJ