Functional Strength for Grapplers

Overview

This 6-week program is designed for grapplers who are new to strength training or returning after a break. We focus on the fundamental compound movements that build real-world strength for BJJ.

Why This Program Works

Most grapplers don't need complicated programs. You need:

• Pulling strength for grips and controlling opponents
• Pushing strength for frames and escapes
• Hip power for sweeps, takedowns, and guard retention
• Core stability for maintaining position

This program delivers all of that with just two sessions per week.

Equipment Needed

• Barbell with plates
• Pull-up bar
• Pair of dumbbells (adjustable preferred)
• Bench (optional)

Program Structure

Workout A: Lower Body Emphasis

Warm-Up (5 minutes)

• Hip circles: 10 each direction
• Bodyweight squats: 15 reps
• Glute bridges: 15 reps

Main Work

| Exercise | Sets | Reps | Rest | |----------|------|------|------| | Barbell Back Squat | 3 | 8 | 2 min | | Romanian Deadlift | 3 | 10 | 90 sec | | Walking Lunges | 2 | 12 each | 90 sec | | Pull-Ups | 3 | Max | 2 min | | Plank | 3 | 30 sec | 60 sec |

Workout B: Upper Body Emphasis

Warm-Up (5 minutes)

• Arm circles: 10 each direction
• Push-ups: 10 reps
• Band pull-aparts: 15 reps

Main Work

| Exercise | Sets | Reps | Rest | |----------|------|------|------| | Barbell Bench Press | 3 | 8 | 2 min | | Barbell Row | 3 | 10 | 90 sec | | Overhead Press | 3 | 8 | 90 sec | | Dumbbell Farmer's Carry | 3 | 40m | 90 sec | | Dead Bug | 3 | 10 each | 60 sec |

Weekly Schedule

• Monday: Workout A
• Thursday: Workout B

Keep at least 2 days between sessions. Schedule around your BJJ training—avoid lifting heavy the day before competition training.

Progression Plan

Weeks 1-2: Learn the Movements

• Focus on form over weight
• Use lighter weights to groove patterns
• Add weight only when form is solid

Weeks 3-4: Build Volume

• Add 1 set to main lifts
• Increase weight by 5-10%
• Maintain perfect form

Weeks 5-6: Increase Intensity

• Work up to challenging weights
• Drop back to 3 sets but go heavier
• Test your new strength

Key Exercises Explained

Barbell Back Squat

The foundation of lower body strength. Builds the legs and hips you need for guard retention and sweeps.

Romanian Deadlift

Strengthens the posterior chain—hamstrings, glutes, and lower back. Critical for sprawls and hip movement.

Pull-Ups

The ultimate pulling exercise. Builds the lats and grip strength essential for controlling opponents.

Barbell Row

Mimics the pulling motion in grappling. Develops the back strength needed for collar ties and body locks.

Tips for Success

1. Start light: You can always add weight later
2. Focus on form: Bad habits are hard to break
3. Stay consistent: Two sessions per week, every week
4. Don't skip warm-ups: Injury prevention is priority one
5. Track your lifts: Write down your weights and reps

What's Next?

After completing this program, you'll have the strength foundation to tackle more advanced programs. Consider moving to our Kettlebell program or competition-focused strength work.