The Forge

Adam Duthie Fitness

Jiu Jitsu
Coach
Adam Duthie

This program is designed for 30+ year old grapplers.

As a Jiu Jitsu blackbelt in my 40's, I am acutely aware of the balance we strike between getting older while still staying competitive on the mats.

Getting bullied on the mats due to a lack of strength is a shitty feeling.

Being outpaced due to a lack of endurance will lead to taking frequent rest rounds and missing out on valuable training time. Don't be the old rest round guy.

Tissue quality changes as we age. Lack of flexibility will severely limit what you're capable of and often lead to injury.

This program is designed to fill in the inherent gaps left by grappling. It is crafted with the knowledge that the demands of training are high, and your strength and conditioning should reflect this. That means its dosed appropriately for older grapplers and takes into account the need for a flexible schedule that wont interfere with your training.

$74 / mo
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Getting outworked sucks
Increased strength allows a practitioner to apply techniques with more force. Increased endurance enables grapplers to maintain high levels of performance during training while minimizing fatigue. A well-structured S&C plan addresses imbalances in the body that might arise from the repetitive movements of combat sports.
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Who is this for?
If you're a competitor looking for that extra edge, or a recreational athlete looking to feel strong and confident, you're in the right place. This program is designed for older grapplers with intermediate levels of S&C. If you've been lifting for 1 to 3 years, and have experience with barbells, kettlebells, etc, then this is for you. This is not a program for beginners.
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Why engage in strength and conditioning?
Incorporating S&C into your Jiu Jitsu regimen not only augments the physical attributes needed by practitioners, but also fills in the inherent gaps left by the sport, making you a more well-rounded and effective athlete. Building tolerance to fatigue will allow you to see the game clearer for longer periods of time and allow you to push the pace during rounds.
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What you can expect?
Workouts that wont crush you and interfere with your combat sports training, yet stimulating enough to to get them there gains. This program is meant to build general qualities common to us all while being dosed appropriately with the combat athlete in mind. You will become an unstoppable death machine and give your training parters hell.
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Whats in it for you?
Being among the strongest people on the mats is a damn fine feeling. You'll have the endurance to wear people down and grind them to dust. You'll be able to test the boundaries of your ability and push the pace during training and competition.
Features
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Access to your coaches
24/7 access to me via my Discord channel
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Programming 6 days per week
Programs will include 2 strength workouts per week. Plus 2 optional mobility days, and 2 optional cardio days.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. All videos performed by me.
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Detailed, expert instruction
Ask me technique questions in Discord and if you need a substitution for an exercise I got you!
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Committed Teammates
Access to The Forge community where you can connect and compete with other grapplers.
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Delivered through TrainHeroic
All programs delivered through Train Heroic
Equipment
Required
Barbells // Kettlebells // Dumbbells
Recommended
Medicine Balls // Cables // Bands // Sandbag // Gym Membership is ideal
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-03-25

A1

Sphinx Reach

1 x 8

A2

T-Spine w/ Reach

1 x 8

A3

Cat/ Cow

1 x 8

A4

The World's Greatest Stretch

1 x 8

B1

Farmer Carry

3 x 30

B2

Turkish Get Up: High Bridge

3 x 1

B3

Light Tier: Leaps

3 x 15

C

Barbell Front Squat

8 x 5 @ 8

D1

Decline Dumbbell Press

5 x 15

D2

3 Point Row

5 x 15 @ 8

E1

DNS Star

E2

4-Way Banded Neck Walkout

E3

KB Wrist Rotation

F

G1

Bretzel 1

1 x 1:00

G2

90/90 w/ Reach

1 x 1:00

G3

Supine Assisted Hip IR

1 x 1:00

Monday
2024-03-26
Tuesday
2024-03-27

A1

The World's Greatest Stretch

1 x 8

A2

Cat/ Cow

1 x 8

A3

Sphinx Reach

1 x 8

A4

T-Spine w/ Reach

1 x 8

B1

TGU

3 x 1 @ 8

B2

Suitcase Walk

3 x 0:30 @ 8

B3

Light Tier: Lateral Leaps

3 x 15

C

Barbell Sumo Deadlift

8 x 5 @ 8

D

Band Assisted Pull Up

8 x 5 @ 9

E

Push Up 1

3 x MAX @ 9

F1

Bottoms Up ISO

3 x 0:30

F2

Sidelying Powell Raise

3 x 8

F3

Jefferson Curl

3 x 6

G1

Supine Assisted Hip IR

1 x 1:00

G2

90/90 w/ Reach

1 x 1:00

G3

Bretzel 1

1 x 1:00

Wednesday
2024-03-28
Thursday
2024-03-29

A1

The World's Greatest Stretch

1 x 8

A2

Cat/ Cow

1 x 8

A3

Sphinx Reach

1 x 8

A4

T-Spine w/ Reach

1 x 8

B1

Turkish Get Up: High Bridge

3 x 1

B2

Rack March

3 x 30

B3

Light Tier: Split Exchange Leaps

3 x 15

Coach
More from Adam Duthie Fitness
coach-avatar Adam Duthie

I hold multiple certifications such as Precision Nutrition Level 2, FRC Mobility Specialist, USA Weightlifting Level 2, StrongFirst Kettlebell, and many others. I have a bachelors in Exercise Science and have been a strength and conditioning coach for over 12 years. I'm a black belt in BJJ and have had two amateur Muay Thai fights. I'm also a student of Physical Therapy.

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You made it this far...

...might as well just smash that blue button. Most people are satisfied with mediocrity. Don't be like most people. Be better. Enter The Forge.

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FAQs
Is this program beginner friendly?
No. Beginners often need more guidance than most. For this a custom program is suggested. Reach out to me on IG @graybeardblackbelt for inquiries. Also, follow me because I post really cool shit.
What type of equipment will I need?
This program is best if you have access to a typical gym, or a really sick home set up. Barbells, squat rack, kettlebells, dumbbells, and sandbags (you can build your own or buy one). Substitutions can be made and I'm here to make it work for you.
Is this a customized program?
No. It is a general program for older grapplers designed not to interfere with your BJJ, yet still stimulating enough to make gains. However, you'll have 24/7 access to me via Discord where I'm available for technique questions as well as substitutions where needed.
Do I get access to you?
Yes! I am here to help guide you through each program. I'll be troubleshooting technique as well as celebrating your successes. You'll get 24/7 access to The Forge Discord channel where I'll be active daily.
How often do the programs change?
Most programs run 4-6 weeks on average. After that it refreshes and builds upon the previous program. This is the difference between a workout and a training plan.
What does each program look like?
Each program will consist of 2 strength days, and 2 optional mobility and cardio days. The strength and cardio days rarely go beyond 45 minutes. Each program is designed to not interfere with your BJJ and fit into your training schedule.
Can I do this program if I'm younger than 30?
Of course, but this is specifically geared towards Masters athletes with longevity in mind. I would argue that if you adopt a longevity mindset early on it'll keep you in the game longer.
The Proof
verified-athlete-avatar Saeid V.

Brown Belt, Renzo Gracie Academy, NYC

Verified Athlete

"This program was a game changer. I can see the game better and for longer periods of time. My confidence and performance as a more experienced jiu-jitsu player contributed to a tournament win and it’s made me more present during grueling exchanges with tough and technical training partners."

verified-athlete-avatar PJ B.

Black Belt, Owner Firehouse Jiu Jitsu

Verified Athlete

"When I started Adams program I couldn’t squat to 90. I couldn’t even walk without a limp. As an older blackbelt I thought maybe it’s time to just coach and not roll anymore. Since on the program my mobility has increased dramatically. I can invert, drop levels and, I got an ass to grass squat."

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