Brazilian Jiu-Jitsu (BJJ) Strength Program – Garage Strength
Grip Strength Training
Brazilian Jiu-Jitsu


Wrestling strength program
Is your technique on the mat on point, but you lack the strength to take control of your opponents and bring them to the ground? Maybe you have general strength but lack specific grip strength and mobility to execute strong offensive moves.

The 12-week Brazilian Jiu-Jitsu Strength Program will develop your specific strength on the mat to dominate your opponent, become more explosive, and improve your grip to make the most of your technique.

Buy now and start your journey.

$ 79.99

What Is The Program Focus?

To increase lower body and upper body explosiveness and power development on the mat

To build overall muscle mass and strength to be the dominant force in the match

To build specific BJJ training with grip work and mobility to make the most of your technique

Program Difficulty

This program is designed for athletes who have previous experience lifting. You will be challenged not only to push yourself through hard sets but to approach every lift with a technical mindset.

Program Details

  • 60-90 Min Workouts 
  • 3 Days Per Week
  • 12 Weeks Long!


 The unique exercises included use a myriad of equipment

  • Lifting Platform

  • Bumper plates

  • Squat Rack

  • Bands 

  • Bench

  • Dumbbells

  • Cable Machine

  • Pull Up Bar

Frequently Asked Questions

How do I receive the program?

Immediately after purchase, you will be directed to an order summary screen that will have the button, "Access My Digital Content". Click on the link and you can download your new program and start getting SWOLE today!

Will I be mailed the program?

No, the program is only available in digital form. The program is sent to you as a PDF which includes the details of your training and links to videos of the exercises included. 

When should I start the program?

You may start the program as soon as you receive it! Start on Day 1 and complete all of the days in the workout in one week. Then start over on Day 1 again on the same day of the week that you started the program. 

What if I don't know what an exercise is?

We have video links embedded in the program for every exercise! If you still are sure if you are performing an exercises correctly, shoot us an email at!

I don't have the necessary equipment to perform a lift, what should I do?

Not to worry, shoot us an email at and we will give you an alternate exercise to perform!

How heavy should I go on my lifts?

Some exercises have percentages included that should be performed according to your 1 rep max in that lift. If there is no percentage, that means we want you to use and develop your autoregulation ability to determine to how heavy to go. Autoregulation is learning how hard your body is able to push itself and how to increase weights in a proper progression to ensure you are thoroughly warmed up and able to go as heavy as you are able without failing on any sets (unless specified).

What should I do when I finish the program?

When you finish this program you will have a true taste of the Swole Life! For maximum gains we encourage you to move onto a different program to ensure your body can adapt to a different stimulus. Check out these programs below, or sign up for a custom program!

Want to Learn More about Grappling Training?

Watch Below!

Read Our Blogs Elite Grappling Training!

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Customer Reviews

Customer Reviews
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Colin D.
United States United States


Helped with my strength a lot


Garage Strength Performance Training

This is great to hear, Colin. Keep up the great work!

Caleb B.
United States United States

Only on week 2 but great so far

I must say I feel this is the ideal program for me. Now that I’m in my 40’s and with limited time, I feel as if this is the optimal program to address that plus the strength deficits I currently have (I’m finally feeling sensation in the finger of my R arm again, I landed directly on my head about two months ago resulting in loss is strength)

wilfredo C.
Canada Canada

review of the bjj strength training program

Just finished my 2nd run of the bjj strength program and would 100% recommend it to anyone who does bjj looking for a solid strength program. The program has vastly improved my grip strength in the gi as well as with grips from bottom half when trying kimura traps. I've also been told by training partners that I am harder to take down now, which I attribute to the strength program and the selection of exercises. Not only have I seen improvements on the mats I also broke through a bench and deadlift plateau while on the program.


Garage Strength Performance Training

This is awesome to hear, Wilfredo! Keep up the great work!

Kyle E.
United States United States

Perfect Program

Started to BJJ strength program for about 4 weeks now. Absolutely love the program. Fun and challenging. Love the added grip work.


Garage Strength Performance Training

Glad we could help with your training, Kyle! Thank you for all your support.

United States United States

Thank you

I’ve been using your bjj strength conditioning plus the grip strength program and Its helped me a lot thank you big fan of your work


Garage Strength Performance Training

Glad you have found benefits, Anthony! Thank you for your support.