GrappleStrong Academy

ConditioningByDre

Jiu Jitsu, Custom Programming, Martial Arts

Coach

Andrea Conti

At GrappleStrong Academy, we empower Jiu-Jitsu athletes to elevate their performance through specialized strength and conditioning programs.

Our approach combines sport-specific training with cutting-edge techniques to enhance endurance, explosive power, and injury resilience.

Whether you're a beginner or a seasoned competitor, our tailored workouts and expert coaching will help you dominate on the mat, stay injury-free, and unlock your full potential.

Join us and experience the transformation that comes from training smarter, not just harder!

$30 / mo

Start My 7-Day Free Trial

Injury Prevention

With a focus on functional movements and correct form, our training minimizes the risk of common grappling injuries, ensuring you stay on the mats longer and healthier.

Enhanced Performance

Our specialized strength and conditioning programs are designed to improve your endurance, explosive power, and overall athleticism, helping you perform at your best during your rolls.

Expert Coaching

Benefit from the guidance of experienced coaches who understand the unique demands of Jiu-Jitsu and can provide valuable insights on technique, conditioning, and recovery.

Community Support

Join a dedicated community of like-minded athletes who are committed to growth and improvement, fostering an encouraging environment that motivates you to push your limits.

Customized Training Plans

Each athlete receives a personalized training program tailored to their specific needs, goals, and skill levels, in order to ensure optimal progress and results.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbells // Plates // Rings or TRX // Bodyweight

Recommended

Kettlebells // Medicine Balls // Cardio Machines // Cables

Sample Week

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

Monday

Day 1 - Pull Upper/Push Lower

Band Pull-Apart

2 x 10

Half Kneeling Adductor Rocks

2 x 10

Seated Vertical Jumps

2 x 5 @ 9

Plank Walkout

2 x 8 @ 6

Box Squat

3 x 5 @ 6

Wide Grip Pull Ups

3 x MAX

Half Kneeling Landmine Press

3 x 8 @ 6

Romanian Deadlift

3 x 10 @ 6

Stability Ball Hamstring Curl

2 x MAX

Seated Cable face Pulls

2 x MAX

Tuesday

Cardio - Cardiac Output

Walking Lunges

2 x 20

Spiderman Plank

2 x 20

Run

2 x 20:00 @ 6

Wednesday

Day 2 - Pull Lower/ Push Upper

Banded Around the World

2 x 10

Banded Goodmorning

2 x 12

High Pogo

2 x 8 @ 9

Yoga Push-Ups

2 x 8 @ 6

Barbell Bench Press

3 x 6 @ 6

Trap Bar Deadlift

3 x 5 @ 6

1-Arm DB Row

3 x 10 @ 6

Tempo Goblet Squat

3 x 12 @ 6

Single Leg Hip Thrust

2 x MAX

DB Pullover

2 x MAX

Thursday

Cardio - Tempo Intervals

Walking Lunges

2 x 20

Spiderman Plank

2 x 20

Run

2 x 10 @ 10

Friday

Day 3 - Power Day

Short Copenhagen Plank ISO

2 x 30

DB Farmer's Carry

2 x 45

Lateral Bound

2 x 8

Medicine Ball Slam

2 x 8

KB Jump Squat

3 x 6

Pendlay Row

3 x 6

Reverse Hyperextension

3 x 8

DB Z-Press

3 x 10

DB Shrug

2 x MAX

DB Pull Through

2 x MAX

Coach

More from ConditioningByDre

Andrea Conti

I am an athlete, passionate and assiduous combat sports practitioner and student of the S&C world in general. I hold a Master degree in Sport Science and my mission is to help as many practitioners as possible like me to take better care of themselves outside of their specific training.

Don’t settle for average, train like an athlete!

GrappleStrong Academy is your all-in-one solution to boost your performance, build lasting strength, and stay injury-free on the mats. No matter if you’re looking to dominate in competition or simply feel stronger and more confident in your Jiu-Jitsu journ

Start My 7-Day Free Trial

FAQs

Who is GrappleStrong Academy for?

GrappleStrong Academy is designed for Brazilian Jiu-Jitsu athletes of all levels—whether you're a beginner looking to build foundational strength or a seasoned competitor aiming to enhance your conditioning and performance, where it counts: on the mat.

Do I need experience with strength training to join?

Nope. My programs are tailored to meet you at your current fitness level, with exercises and progressions designed to build strength and endurance safely and effectively.

How often should I train to see results?

Most athletes will see noticeable improvements training 2-4 times per week, depending on their goals. The program is made with the goal of find a balance between conditioning, recovery, and your Jiu-Jitsu practice.

Can I follow the program if I have existing injuries?

Absolutely. If necessary, I can modify exercises around any existing injuries and ensure a safe approach to rehabilitation while still progressing in your physical qualities. For any other question don't hesitate to reach out to me on messenger or via email at: andreafitecoach@gmail.com

Isn't it too expensive?

I understand the cost seems like a big commitment, but it’s an investment in your health and performance. GrappleStrong Academy offers expert, sport-specific training to boost your endurance, strength, and injury prevention. The value of staying injury-free far outweighs the cost!

What if I miss a session?

I understand life can get busy, and missing a session happens. You can easily make up for missed sessions at your convenience. My goal is to keep you progressing, even on a busy schedule.

The Proof

Jinsoo Han

BJJ Purple Belt Competitor

Verified Athlete

"Extraordinary unique program. Focused on grappling, not only Jiujitsu, this program is amazingly effective. Highly recommend to people who have no idea where to start from because professional and passionate feedbacks will satisfy you in various aspects also!"

Marta Pankiv

MMA Italian Amateur Champion

Verified Athlete

"GRAPPLESTRONG completely changed my game. My cardio and strength improved a lot, and it shows in every round. I’m now outpacing my opponents, staying sharp, and finishing strong. Thanks to Andrea, my MMA performance has never been better."

JP Landero

BJJ Brown Belt NOGI Champion

Verified Athlete

"Andrea, transformed the way I train. His program gave me the strength and the endurance to outlast and outwork any opponent. Also, GRAPPLESTRONG is a very easy and suitable program for every BJJ athlete who wants to take their athletic training seriously."

Join Your Virtual Gym

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

GrappleStrong Academy