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.

$ 59.99

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
5.0 Based on 2 Reviews
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Tyler P.
United States United States
Solid Programming

I’ve enjoyed the experience so far. Very engaged with the reps and tempo of the training. Definitely formed focus of the power cleans which I haven’t done since my Pro Rugby Days and I enjoy the variations. I think what makes programming wonderful for BJJ is that there are curveballs throw into this. A lot of people enjoy set programs where dont change until every 4 weeks but I know for me I love when programs change every week. Doesn’t get stale, mind is engaged, and it’s similar to learning a new technique in class. I hope you guys come out with a Rugby Program next. 2 regiments for Forwards and Backs. Footwork, scrums, rucks, mauls, line outs, bursting onto the ball. And I love to collaborate with you guys on making that program happen. This BJJ program is a must have!

William C.
United States United States
A Wonderful Tool

I wish suggested rest time intervals were specified somewhere. That is my only complaint. I love that the exercises come with videos. There are great ideas here for BJJ strength. I guess there could be more of an emphasis on mobility but the warm up exercises do some good there.