TRAIN LIKE AN ATHLETE

Tried and true way to get stronger, faster, and more mobile, so you can spend more time on the mats doing what you love.

Grappling Strength & Performance

If you’ve ever trained a grappling sport, you’ve probably noticed that it takes a toll on the body. The name of the game is often "break joints" after all 👀

Which is why it's as important as ever to FORTIFY your muscles, bones, and joints off the mats, so that your time on them isn't cut short.

First things first: Why lift weights?

weightlifting, strength training for bjj, grapplers

Increased muscle mass

Stronger, denser bones

More resilient tendons, ligaments, and cartilage

Improved rhythm, coordination, balance, and proprioception (knowing where you are in space)

Better "match economy"—meaning it takes less energy to complete similar objectives on the mats

Remember, no one ever got hurt by being too strong.

And when skill and technique are equal.. the stronger, faster, more mobile athlete usually wins.

Frequently Asked Questions

Two days per week doesn't seem like enough.. Will I lose strength gains I've made working out 4 or 5 days per week?

For an athlete who trains 4+ times per week.. 2 times in the weight room is plenty (if it's structured properly).

This affords you two things—time to recover between training sessions AND the ability to spend more time on the mats, which is where you ultimately improve skill. And that's what we all want, right?

Why is day 3 optional?

Day 3 is optional depending on your training schedule. If you feel like you've got the energy to add a third day, hit it! If not, don't sweat it.

This is a mobility focused workout to give you a taste of what our full mobility programs look and feel like which you can find HERE.

What do I do when I finish the 4 week program?

You're totally welcome to run it back as many times as you want while trying to add weight each week.

Ex. If you're deadlifting the first time you do the program might look like this:

Week 1: 2 sets, 10 reps @ 225, 235 lbs
Week 2: 3 sets, 8 reps @ 245, 255, 255 lbs
Week 3: 3 sets, 6 reps @ 265, 275, 285 lbs
Week 4: 3 sets, 4 reps @ 295, 305, 315 lbs

Then the second time might look like this:

Week 1: 2 sets, 10 reps @ 235, 245 lbs
Week 2: 3 sets, 8 reps @ 255, 265, 265 lbs
Week 3: 3 sets, 6 reps @ 275, 285, 295 lbs
Week 4: 3 sets, 4 reps @ 305, 315, 325 lbs

If you feel like you can handle something a bit more intense, you can check out our programs on TrainHeroic HERE.. OR if you're local to the Bay Area—come train with our team!

Testimonials

Came to GSP looking to improve overall strength for grappling. On their programs I’ve noticed big strength gains in areas I hadn’t considered before, specifically in single-leg lifts. My balance and movement has improved, and although I’m training with him consistently, I don’t notice persistent soreness like when I was doing solo weight lifting in the past. Very knowledgeable, and high-quality training. Would recommend to anyone, whether you’re an athlete, just wanting to get in shape, or feel like getting some guidance from a good trainer.

Josh Beam, purple belt

Been training jiu jitsu for years and have always had issues with old injuries. After training at GSP, I am able to train longer and more often without nagging pains. I've also increased my strength and speed substantially. Before I was just lifting and running on my own, but with this expertise I can say I've really upgraded my game. Highly recommend to anybody trying to optimize their performance in any sport!