LAB WORK

On The Roll Sports Performance

Jiu Jitsu, Combat Sports, Wrestling

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.**

$27 / mo

Get LAB WORK

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.

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.

Enhanced Performance and Fitness

Two dedicated conditioning days focus on building cardiovascular endurance, speed, and stamina, crucial for sustained effort and peak performance.

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!

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

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

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

Sample Week

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

Sunday

2025-3-24 lab work strength and performance cycle 2 week 1

Cat Cow

1 x 20

Glute Bridge

1 x 20

Push Up to Down Dog

1 x 12

BW Crossunder Lunge

1 x 20

Back Squat

5 x 3 @ 60, 69, 78, 78, 78 %

BW Sissy Squats

5 x 6

Depth Jump to Squat Jump

5 x 2

Banded Palloff Press

5 x 6

Single Leg Glute Ham BB Raise

2 x 6

Hip Flexor Prone

2 x 6

DB Rear Foot Elevated Split Squat

2 x 6

Deficit Push Up

2 x 6

Reverse Crunch

2 x 10

Monday

2025-03-25 lab work strength and performance cycle 2 week 1

Cat Cow

1 x 20

Glute Bridge

1 x 20

Push Up to Down Dog

1 x 12

BW Crossunder Lunge

1 x 20

Bench Press

5 x 3 @ 60, 69, 78, 78, 78 %

Chin-Up

5 x 6

DB Seated Z-Press

5 x 4

Standing Tea Kettle

5 x 6

Cable face pull

2 x 6

DB Bicep Curls

2 x 6

JM Press

2 x 6

Side Plank Hold + Leg Abduction

2 x 6

Tuesday

2025-03-26 lab work strength and performance cycle 2 week 1

Cat Cow

1 x 20

Glute Bridge

1 x 20

Push Up to Down Dog

1 x 12

BW Crossunder Lunge

1 x 20

Hex Bar Deadlift

5 x 3 @ 60, 69, 78, 78, 78 %

Lateral Hurdle Hop

5 x 6

Hip Flexor Prone

5 x 4

Plank

5 x 30

Weighted Step Ups with Knee Drive

2 x 6

DB Paused B Stance Hip Thrust

2 x 6

Crossunder Lunge

2 x 6

Reverse Plank w/ Leg Raise

2 x 15

Wednesday

2025-03-27 lab work strength and performance cycle 2 week 1

Cat Cow

1 x 20

Glute Bridge

1 x 20

Push Up to Down Dog

1 x 12

BW Crossunder Lunge

1 x 20

Pull-Up

5 x MAX

Incline DB Bench Press

5 x 6

Bent Over DB Row

5 x 4

Atlas KB Swing

5 x 6

DB Front Raise

2 x 6

Zottmans Curl

2 x 6

JANDA Sit Ups

2 x 6

Lateral Pillar Plank

2 x 6

Thursday

2025-03-28 lab work strength and performance cycle 2 week 1

Cat Cow

1 x 20

Glute Bridge

1 x 20

Push Up to Down Dog

1 x 12

BW Crossunder Lunge

1 x 20

Front Foot Elevated Zercher Split Squat

5 x 3 @ 60, 69, 78, 78, 78 %

Lateral Speed Skaters

5 x 6

DB RDL

5 x 6 @ 78 %

DB Lateral Lunge

2 x 6

Bench Groin

2 x 6

Pistol Squat to bench

2 x 6

Coach

More from On The Roll Sports Performance

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.

Become Unstoppable: Elevate Your Game w/ Lab Work

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

Get LAB WORK

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 35-45 minutes per session, I hate being in the gym for hours, this program reflects that

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

The Proof

Christina Gizzi

Registered Nurse & Active Competitor

Verified Athlete

"I love the verity of movements throughout the programming. It really does hit every aspect of athleticism, from strength training & explosivity to endurance & coordination. I also appreciate how receptive you are to my questions. Always a quick reply to the many questions I fire out!"