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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

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Get stronger and dominate on the mats
Become a weapon in your sport and be resilient to injuries.
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Become resilient to injuries
Get stronger and injury free
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbells // Bench
Recommended
Elastic bands // Machines // Sleds
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2025-05-28

A

Back Squat

1 x 5

B1

Back Squat

2 x 5

B2

Hanging Knee Raise

2 x 10.20

C1

Bench Press

5 x 5

C2

1-Arm DB Row

5 x 8

D1

DB Bench Pull-over

3 x 10

D2

DB Lateral Raise

3 x 10

D3

Alternating DB Press

3 x 10

Conditioning

E

Jackie

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

Wednesday
2025-05-30

A

Deadlift

8 x 5

B1

DB Bench Press

3 x 8

B2

1-Arm DB Row

C1

Feet Elevated Inverted Row

3 x 10.20

C2

Skull Crushers

3 x 12

D1

Deadhang

3 x 25.45

D2

Landmine Bar Twist

3 x 10

Thursday
2025-05-31

A

Seated box jumps

5 x 1

B1

Bulgarian Split Squat

3 x 5

B2

Cossack Squat

3 x 5

Conditioning

C

PREHAB - Shoulder 1

3 séries de 15 de chaque exercice

Conditioning

D

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
coach-avatar 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
verified-athlete-avatar 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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Grip & Grind
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Grip & Grind
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Grip & Grind
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