Get Strong. Roll more.

Jiu Jitsu
Coach
Dave Allanson

Features
4 sessions per week
Must use App app to view and log training
Team Training

$45 / mo
Get Get strong. Roll more.
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Earn more mat time
Building strength without wiping yourself out in the gym will make time off for overuse injuries a thing of the past.
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Improve faster
Stronger and more robust grapplers can train more often and at a higher intensity.
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By a grappler for grapplers
The training is designed with you and your mat-time in mind. It will get you strong and let you roll more, not less.
Features
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Programming 4 days per week
2 strength sessions, 1 optional conditioning session and 1 optional mobility session. All designed especially for grapplers by a grappler.
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Exercise Video Guidance
Instructional videos to guide your lifting and make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The GSRM team will support you, keep you accountable and push you to improve on and off the mats.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 3

Conditioning

A

GSRM Warmup

Cat/cow x10 Back rolls x 10 Back rolls with reach x 10 Knee circles x 10 Lunge with a reach x 10 EACH SIDE Band pull aparts x 10 Dead hang x30s Pogo jump circuit x 10 EACH (on spot, left and right, back and forward) Lateral hops x 10

B1

Lower body bilateral - Front Squat

3 x 3 @ 82.5 %

B2

Bar assisted jump (simple)

3 x 5

C1

UB push - bench press

3 x 3 @ 82.5 %

C2

Neutral pull up

@ 8

D

Romanian Deadlift (RDL)

3 x 3 @ 82.5 %

Tuesday
Optional off-feet conditioning

A

Off-feet conditioning (free choice)

1 x 20:00 @ 4

Thursday
Week 1 Day 5

Conditioning

A

GSRM Warmup

Cat/cow x10 Back rolls x 10 Back rolls with reach x 10 Knee circles x 10 Lunge with a reach x 10 EACH SIDE Band pull aparts x 10 Dead hang x30s Pogo jump circuit x 10 EACH (on spot, left and right, back and forward) Lateral hops x 10

B1

Lower body bilateral - Front Squat

3 x 3 @ 92.5 %

B2

4 way neck (banded)

3 x 10

C1

UB push - bench press

3 x 3 @ 92.5 %

C2

DB bench row

4 x 10

D1

Spider curls

4 x 10 @ 9

D2

Over the shoulder cable tricep extension

4 x 10 @ 9

Friday
Snake hips - hip mobility that doesn't suck

A

Side lying knee scissors

3 x 10

B

90-90 Hip Lift

3 x 10

C

KB/DB wall supported breathing RDL

3 x 10

Friday
Unfuck your grappler's neck - pain relief and mobility for shoulders and neck

A1

Supine reach breathing

3 x 6

A2

Childs pose reach breathing

3 x 6

A3

Supine overhead reach breathing

3 x 6

Coach
More from Get Strong. Roll more.
coach-avatar Dave Allanson

Personal training and performance training based in Sheffield and online. Specialising in grapplers.

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Get strong. Roll more.
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