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Grip & Grind

ACM COACHING

Combat Sports, Strength & Conditioning

Coach

Alexandre Canteli Mestas

This physical preparation program is specifically designed to optimize performance for athletes practicing grappling-based combat sports such as judo, wrestling, or Brazilian jiu-jitsu (BJJ). It aims to develop the key physical attributes essential for success in these disciplines: maximum strength, explosive power, muscular endurance, functional mobility, injury prevention, and mental resilience.

Program Goals:

Develop general physical qualities (Strength, Power, Endurance,Mobility)

Increase explosive power for throws and directional changes

Reinforce grip endurance critical for controlling opponents

Prevent common injuries (shoulders, knees, lower back) through targeted strength and recovery work

Enhance both aerobic and anaerobic conditioning to sustain high intensity throughout matches

$30 / mo

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Get stronger and dominate on the mats

Become a weapon in your sport and be resilient to injuries.

Become resilient to injuries

Get stronger and injury free

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 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

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Equipment

Required

Barbell // Dumbells // Bench

Recommended

Elastic bands // Machines // Sleds

Sample Week

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

Monday

2025-05-28

Back Squat

1 x 5

Back Squat

2 x 5

Hanging Knee Raise

2 x 10.20

Bench Press

5 x 5

1-Arm DB Row

5 x 8

DB Bench Pull-over

3 x 10

DB Lateral Raise

3 x 10

Alternating DB Press

3 x 10

Conditioning

Jackie

1000m Row 50 Thrusters - RX 20kg 30 pull-ups

Wednesday

2025-05-30

Deadlift

8 x 5

DB Bench Press

3 x 8

1-Arm DB Row

Feet Elevated Inverted Row

3 x 10.20

Skull Crushers

3 x 12

Deadhang

3 x 25.45

Landmine Bar Twist

3 x 10

Thursday

2025-05-31

Seated box jumps

5 x 1

Bulgarian Split Squat

3 x 5

Cossack Squat

3 x 5

Conditioning

PREHAB - Shoulder 1

3 séries de 15 de chaque exercice

Conditioning

PREHAB - Lower back 1

Réaliser ce circuit en fin d'échauffement ou en fin de séance. 3 Séries de 15 répétitions sur chaque exercice. -Db seated good morning -Superman -Lying trunk twists (à faire avec genoux fléchit si difficile)

Coach

More from ACM COACHING

Alexandre Canteli Mestas

Helping athletes get better and stronger at their sport. S&C for rugby players, Judo/JJb athletes, endurance cyclists and tennis players.

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FAQs

Who is this program for ?

For BJJ , judo and wrestling athletes who wants to increase the physical part of their craft.

How long are the sessions ?

The training sessions last from 45m to 1h30.

What's the program training frequency ?

Grip & grind is organized with 2 sessions a week + 1 bonus session. So it's 3 sessions per week.

The Proof

Alessandro

BJJ Athlete

Verified Athlete

"This program has transformed my training and boosted my performance. I love tracking my progress in the app"

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

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Overall Rating

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