GOLIATH GRAPPLING - 3 DAY

Strength and hypertrophy work, power development, plyometrics , sprinting, grip training, agility and mobility are all integrated to promote muscle growth, increase strength, and enhance overall athletic performance for both athletes and lifters, independent of experience level. The program is intentionally structured to control fatigue and support consistent progress, using a science- and evidence-driven framework for managing training volume, frequency, rep schemes, exercise selection, and loading strategies. This ensures athletes can improve physical capacity without compromising sport practice, while lifters are able to progressively increase training loads over time.

Movement selection and loading profiles are deliberately programmed to develop the entire body, producing a strong, resilient, and well-balanced athlete or lifter. The program avoids unnecessary complexity or high-skill movements, allowing users to begin training immediately with minimal learning curve. Optional conditioning and mobility sessions are provided to further enhance recovery, durability, and overall performance.