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 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%."

verified-athlete-avatar 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!"

verified-athlete-avatar Kevin KovĂĄcs

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 😂"

verified-athlete-avatar LukĂĄĹĄ 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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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