New

Grappler Strength Protocol.

Gud Performance

Combat Sports, Jiu Jitsu, Wrestling
Coaches
Troy Shallow and Otto Zaccardo

Unlock Your Grappling Potential with Strength That Matches Your Skill on the Mats

If there's one truth in combat sports, it’s this:

Strength is never a weakness. Weakness is never a strength.

Whether you’re a Jiu-Jitsu athlete rolling for your first stripe or a seasoned competitor, you know the balance is everything, especially when it comes to blending strength training with your time on the mats.

We’ve met two types of grapplers:

1. Those who fear their lifting will mess up their Jiu-Jitsu.

2. Those who fear their Jiu-Jitsu will mess up their lifting.

This program is built to give you the best of both worlds. Our workouts are designed to complement your Jiu-Jitsu, not hold you back. You’ll build the strength that matters without sacrificing your time on the mats or feeling like you have to choose between the two.

Here's What You’ll Get:

3 Strength Workouts per Week: Structured to align with your grappling sessions, so you stay strong without feeling burnt out.

1 Complete Rest Day: Because recovery is just as important as training.

Lift + Roll, All in One Day: No need to overthink it. Yes, you can lift and train Jiu-Jitsu on the same day this plan is made for that. Imagine getting in three days of lifting, plus three days of rolling each week. That’s six high-quality training sessions to push your limits.

Why This Team?

Proven Approach: Developed by coaches who understand the unique demands of combat sports.

Real Results: Build functional strength that translates directly to your performance on the mats.

Supportive Community: Join a like-minded crew of grapplers who want to dominate on and off the mats.

Stop letting uncertainty hold you back. With the right plan, you can be strong and skilled without sacrificing either.

Join and let’s build strength that’s ready for battle.

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Strength That Dominates.
Build the kind of power that lets you control every roll and finish stronger in every match. This program turns strength into an asset, giving you the edge to overcome even the toughest opponents.
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Built by Experience, Backed by Expertise
This program is designed by a coach who’s learned from the best, combining years of grappling experience with proven training principles to deliver a program that truly understands the demands of Jiu-Jitsu.
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Train Like a Champion
Get access to the same training that took me to the top of the podium. Our program is built for those who want to achieve their best, with strength and conditioning that sets you apart from the competition.
Features
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Programming 3 days per week
Get stronger with targeted strength training that complements your Jiu-Jitsu, accessible yet challenging for grapplers of any level or background.
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Exercise Video Guidance
Instructional videos to guide your training and make execution easy.
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Detailed, expert instruction
Coaches who practice what they preach and will hold you accountable and provide the feedback you need to grow.
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Delivered through TrainHeroic
Forget lifeless PDFs—get real coaching through our app. Your coach and team push you harder, keep you motivated, and help you progress faster.
Equipment
Required
Barbell // Plates // Dumbbells // Cables
Recommended
Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Non Lifting Day

A

Walk

For Completion

Monday
Inversion

Circuit

A

3 rounds - Lateral glute band walk x12 each - Clamshells x12 each - Banded Güd mornings x12 Quadruped hold x6 touches each

B1

Landmine Cossack Squat

3 x 6

B2

Seated Güd Mornings

3 x 6

C1

Sumo Deadlift

6 x 3

C2

Banded Paloff Press Hold

4 x 10

D1

Stagger stance DB RDL

3 x 6

D2

Dead Bug with weight

3 x 20

E1

Ab figure 8's

2 x 30

E2

Jefferson Curl

2 x 10

F

SL DB Glute Bridge

2 x 8

Tuesday
Non Lifting Day

A

Walk

For Completion

Wednesday
Underhooks and Choi Bar's

Prep

A

Upper body prep

3 rounds - Band pull apart x50 - DB external rotator cuff x12 each - Banded Facepull x12 - 2 DB lateral raise x12

B1

Single Arm DB row

3 x 6

B2

Lying Leg Raise On Bench

3 x 10

C1

Neutral grip pull-up

4 x 6

C2

Bradford Press

4 x 8

D1

Barbell Row

3 x 8

D2

DB Arnold Press

3 x 12

E

Seated Cable Row

F1

Barbell Bicep Curl

3 x 20

F2

DB Skull Crushers

3 x 12

Thursday
Non Lifting Day

A

Walk

For Completion

Friday
Triangle chokes and Side control

Circuit

A

3 rounds - Glute band walks x12 each - Band Pull apart x50 - PVC Dislocations x10 each - Couch stretch x15 seconds each

B1

Heels Elevated Goblet Squat

4 x 12

B2

Bench Press

4 x 6

C1

Med Ball Adductor ISO squeeze

5 x 20

C2

Incline DB Bench Press

5 x 12

D1

Sissy Squat

2 x 12

D2

Patrick Step Up's

2 x 8

E1

Landmine Rotation

3 x 10

E2

2 DB reverse curl

3 x 20

E3

Med Ball Bear Hug Squeeze

3 x 15

E4

Diamond Push-Up

3 x MAX

Saturday
Non Lifting Day

A

Walk

For Completion

Coaches
coach-avatar Troy Shallow

Former Division 1 football player for Merrimack College and Umass Amherst. Current Head Strength and Conditioning coach for Güd Performance. Has strength coached for multiple division 1 football and hockey programs. A former high school wrestler and current Jiu-Jitsu athlete with a love for grappling, coach Troy understands the importance of strength in awkward positions.

coach-avatar Otto Zaccardo

Former Division 1 football player at Syracuse and pro rugby player with the American Raptors. Current rookie brakeman for USA Bobsled and co-founder of Güd Performance. Coach Otto has helped trained elite athletes, emphasizing power, speed, and resilience. Driven by the belief that with hard work, anything is possible, he pushes athletes to aim high and overcome any obstacle.

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The Difference.

This program will be the difference between tapping to a triangle, and breaking out of it. The difference between getting out of mount, and getting mounted. The difference between keeping someone in your guard, and getting passed. You decide how you roll.

Start My 7-Day Free Trial
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FAQs
Will lifting make me too sore to perform well in Jiu-Jitsu?
Not with this program. We’ve structured each session to balance intensity and recovery, so you’re never too sore to perform on the mats. Our focus is on building strength that enhances your Jiu-Jitsu, not leaving you burnt out.
Will this program add too much muscle and slow me down?
This program builds lean, functional muscle to support your Jiu-Jitsu. You’ll gain power and explosiveness without sacrificing agility, helping you control rolls and move faster during transitions.
I’ve got a busy schedule! How will I find time for this?
Time is tight, so we focus on three targeted workouts a week. Each session is efficient, helping you get in, get stronger, and still make it to class. Make progress without spending hours in the gym.
How is this program different from other lifting programs out there?
Most lifting programs don’t consider the needs of grapplers. This plan is tailored for Jiu-Jitsu, focusing on lifting smarter to make you stronger and more explosive on the mats—not just lifting heavier.
Can I lift and do Jiu-Jitsu on the same day?
Yes, this program is built for that. The workouts complement your Jiu-Jitsu, so you gain strength without feeling drained or sacrificing technique during rolls. It’s all about progress without compromise.
The Proof
verified-athlete-avatar Nick Martino

MMA Fighter

Verified Athlete

"It was great, the movements are perfect for any type of grappling whether it’s MMA, Jiu Jitsu or wrestling. And I also like how it was only 3 days a week and the workouts can be done in an hour so I have time to train, work and lift."

Join Your Virtual Gym

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

Grappler Strength Protocol.
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Grappler Strength Protocol.
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Grappler Strength Protocol.
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Grappler Strength Protocol.