Description

 Getting Swole as a Grappler

A strength and conditioning blueprint designed specifically for grapplers—combining weight training, mobility, and functional power to enhance performance on the mats.

 Course Overview

Gordon Ryan shares a program tailored for BJJ athletes who want to build the strength, explosiveness, and muscle they need for competitive grappling. Focusing on injury prevention, sport-specific strength, and balance, this course is not just about lifting heavy—it’s about lifting smart to dominate on the mat.

 What You’ll Learn

•  Strength & Hypertrophy
  Fundamental compound lifts (squats, deadlifts, presses) adapted for grapplers
  Rep and set schemes that build strength without compromising mobility
  Periodized training blocks to match competition cycles and recovery rates
• ⚙️ Functional Power & Conditioning
  Plyometrics, kettlebell flows, and explosive pulling/carrying drills
  Grappler-specific strength movements—hip bridges, neck workouts, and core connection
  Conditioning circuits designed to simulate match fatigue and grip endurance
•  Injury Prevention & Recovery
  Mobility and flexibility routines targeting hips, shoulders, and spine
  Soft-tissue work and joint care to support longevity under pressure
  Recovery protocols: foam rolling, stretching, and strategic deload phases
•  Integration with Grappling
  Coached warm-ups that tie strength exercises directly into mat application
  Flow circuits blending lifting and grappling for peak performance
  Daily routines suitable during heavy training weeks

 Who This Course Is For

Perfect for grapplers who:
• Want plateau-busting strength without losing technique
• Seek sustainable, functional muscle gains
• Need grappler-smart programming that aligns with mat training
• Aim to prevent injuries while improving performance

✅ Key Benefits

• ✔ Sport-Specific Strength: Supports pushing, pulling, and core torque used in grappling.
• ✔ Longevity-Focused Programming: Builds strength without sacrificing joint health or flexibility.
• ✔ Practical Integration: Easily combines with regular mat training and recovery days.
• ✔ Scalable to All Levels: Adjustable load and volume for recreational to competitive athletes.