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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Marc L.
United States United States

Looking Forward To This

II purchased this program to get prepared for my upcoming BJJ Black Belt test in October. After previewing the workout I am very excited to see what sort of results I will obtain.

Marc L.
United States United States

So Far, So Good

I have been using this program for about three weeks now and I have seen some decent progress. The aspect that I am really enjoying is that I can get these workouts knocked out in a hour.


Garage Strength Performance Training

Glad you have enjoyed so far, Marc! Keep up the great work!

steve w.
United States United States

30lbs in 10 weeks

Just saying thanks I have been using Zeus wrestling workouts with my wrestling team and everyone’s lifts gained an average of 30lbs in 10 weeks they were maxing for the high school weightlifting Thanks again


Garage Strength Performance Training

This is awesome! Tell your team to keep up the great work!

James W.
United Kingdom United Kingdom

Wrestling strength program

Bought this for my 10 year old son who is a freestyle wrestler. The program is fantastic even for a child, it’s great to find a strength program specific for his sport. The guys at garage strength are also very responsive on email when ever I need advice. Keep up the good work guys


Garage Strength Performance Training

Glad we could help, James! Keep pushing!

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.