LAB WORK

On The Roll Sports Performance

Jiu Jitsu, Combat Sports
Coach
Andrew Marrero

Dominate with Lab Work, the weekly strength & conditioning program designed for combat athletes. Forge unbreakable strength, relentless cardio, and predator-like agility. Elevate your BJJ beyond technique, become the complete warrior.

Sure, Mikey and Marcelo are legends, and technique is crucial. But let's face it, Jiu-Jitsu has evolved. While pure skill will always have a place, modern competition demands more.

Imagine facing a physically dominant opponent who uses their strength, stamina, and explosiveness to overpower your technique. The reality is, without a well-rounded foundation, even the sharpest skills can be neutralized.

Don't get left behind. Invest in your physical potential. Develop unyielding strength, a gas tank that refuses to quit, and the agility to move like a predator.

Amplify it with athleticism. Build the power to explode out of holds. Forge an engine that fuels your dominance.

This isn't about neglecting technique, it's about elevating it. Train smarter, train harder, train like a complete athlete. Be the grappler who leaves no weakness on the mat. Become the champion you were meant to be.**

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Optimized Strength and Conditioning
Three dedicated strength training sessions allow for focused work on different muscle groups, building a strong foundation for athletic development and injury prevention.
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Integrated Athletic Development
Combining strength training exercises with movements that mimic sport actions improves power, agility, and coordination, translating to better performance on the field or in competition.
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Enhanced Performance and Fitness
Two dedicated conditioning days focus on building cardiovascular endurance, speed, and stamina, crucial for sustained effort and peak performance.
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Reduced Injury Risk
A balanced program strengthens muscles, improves stability, and enhances coordination, leading to a lower risk of injuries. Giving you more time to perform you sport worry free!
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Structured Planning
The program eliminates the need to design your own workouts, saving you time and ensuring a well-rounded approach with consistent training days.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, keep you going longer, all through an app.
Equipment
Recommended
Commercial Gyms Have What You Need
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-3-4 Lab Work Week 1A

A

Walk In Sprint

3 x 1 @ 10

B

5 Yard Box Sprint

4 x 1 @ 15

C

Seated Box Jump

3 x 4 @ 20

D

Hang Power Snatch

3 x 4 @ 60, 60, 65 %

E

Snatch Grip RDL

3 x 8 @ 65 %

F

Bench Press

3 x 8 @ 60, 65, 70 %

G

Decline Push Up-2

3 x 8

H

Waiter's Walk

3 x 20

I

Banded Neck Flexion & Rotation

3 x 15

Monday
2024-3-5 Lab Work Week 1 2A

A1

Manmaker

3 x 2:00 @ MAX

A2

Jiujitsu Sit Through

3 x 2:00 @ MAX

A3

Burpee

3 x 2:00 @ MAX

A4

DB Thruster

3 x 2:00 @ MAX

Tuesday
2024-3-6 Lab Work Week 1 3A

A1

Med Ball Shots

3 x 6

A2

Med Ball Slam

3 x 6

A3

Figure 8 Med-Ball Rotational Slam

3 x 6

B

Broad Jump

3 x 4

C

Push Press

3 x 7 @ 65, 65, 70 %

D

Front Squat

4 x 4

E

Standing Landmind Press

3 x 8

F

Hanging Knee Raise

3 x MAX

G

Lat Pull Downs

3 x 12

H

Hamstring Walkouts

1 x 15

Wednesday
2024-3-7

A

Assault Bike

3 x 3:00

Thursday
2024-3-8 Lab Work Week 1 5A

A

3 Point Sprint

3 x 1 @ 10

B

Front Rack Step-Ups

3 x 8

C

Kb Sumo Deadlift

3 x 10

D

Strict Press

3 x 5

E

Rower Abductions

3 x 12

F

Harop Curl

3 x 5

Coach
coach-avatar Andrew Marrero

I am Jiujitsu Black Belt w/11+ Years of Training and Competition. I have three degrees with two in exercise science and one MS in Sports Science; I’m a former sports performance researcher and have worked with 100+ athletes ranging from high school, collegiate level and combat sports.

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Become Unstoppable: Elevate Your Game w/ Lab Work

Outlast, overpower, outplay. Train like a BJJ champion with Lab Work. Be the competitor others fear.

Start My 7-Day Free Trial
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FAQs
Who’s this training for?
Anyone that is looking for a turn key approach to training! This is a dynamic S&C program that works strength, athletic development and conditioning.
How long do each of these sessions take?
Between 48-50 minutes per session
How many days is training?
Training week that consistent of 5 total sessions; 3 strength training days that are fused with some athletic development, and two conditioning days
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LAB WORK
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LAB WORK
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LAB WORK
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