Each week consists of two full body strength training workouts. 

This is a six-week program split into three, two-week phases, with small but intentional changes each phase to help you build strength while progressing safely and effectively.  

You can complete each workout in 45-60 minutes. If it takes you longer than an hour, you’re probably resting too long between sets. If it takes you less than 45 minutes, you’re probably not resting long enough and should push a little harder during your sets. 

Nope. I designed this program specifically to complement your grappling.

Ideally, you want 1–2 days between each strength session to give your body time to recover—especially since both workouts are full body. Try to avoid doing them on back-to-back days. For example, if you train BJJ on Monday, Wednesday, and Friday, you could lift on Tuesday and Thursday or Tuesday and Saturday. Everyone’s schedule is different, so just aim to keep a day or two of rest between your strength sessions so you can get the most out of them.

If possible, try to do your strength workouts and BJJ on separate days. That way, you’ll get the most out of both without compromising recovery. But if your schedule doesn’t allow that, it’s totally fine to double up. You can do strength training in the morning and BJJ in the evening—or the other way around. Personally, I prefer lifting first. I’m fresher, stronger, and able to put more into the workout. Then when I roll later in the day, I can focus more on technique and less on muscling through things. That said, it really comes down to your schedule and what feels best for you. The most important thing is that you stay consistent.

Yes! One of the biggest misconceptions around strength training is that you need to be in the gym 4 or 5 days a week to make progress. That’s simply not true. For grapplers, two focused strength training sessions per week is more than enough to build strength and improve performance—without burning yourself out.

I wouldn’t. Trust me when I say that these workouts are more than enough for you to see noticeable improvements in how your body looks, moves, and feels. When it comes to weights, I would stick with this program only as you need the recovery in order to see and feel the benefits. 

Remember this: you don't get stronger from training, you get stronger by recovering from training. On your rest days, feel free to do some stretching, light cardio, or other activities. Anything you enjoy that’s relatively low-impact can actually help your recovery and results with this program.

Your program is delivered through the BridgeAthletic app. I’ve tried and tested every app on the market and this is by far the best (I don't get anything for saying that, it's just the truth). It’s so intuitive and super easy to use so you can access your workouts seamlessly while tracking your progress along the way. All my clients love it, and I'm sure you will too. 

If you’re dealing with a current or past injury, it’s always best to speak with a qualified professional in-person who can assess your situation directly. That said, the exercises in this program are chosen for their high return on investment and low risk of injury. I’m a firm believer that training shouldn’t cause pain—work around it, not through it. If something doesn’t feel right or causes pain, skip it. Don’t push through. Instead of stressing over what you can’t do, shift your focus to what you can do.

If an exercise is too easy, I’d argue that you’re probably not putting enough effort into your set. All of the exercises in this program are as hard as you make them. If something feels “too easy”, make it harder by increasing the weight used, slowing down your tempo, etc. Conversely, if an exercise feels too challenging, I’ve included modifications for all skill levels. 

The rest times outlined in this program are recommendations. If you feel like you don’t need to rest as long as it says, feel free to start the exercise. With that being said, if the rest time says two minutes and you feel like you can go after 30 seconds, I’d argue that you probably didn’t go hard enough during your set. If you feel like you need to rest a little bit longer, by all means take it. 

Adjustable bench

Dumbbells

Foam roller

Medicine ball

Resistance bands

Stability ball

Trap bar (optional)

TRX or suspension trainer (optional)