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.
A
Walk
For Completion
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
A
Walk
For Completion
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
A
Walk
For Completion
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
A
Walk
For Completion
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.
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.
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.
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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."
When you join a team you’re getting more than programming, you’re joining an online community.