3 Day Baki Grappler Condensed Conjugate

Program Description

This program is designed for martial artists who train BJJ or MMA 4–5 times per week and want to develop a powerful, athletic physique while improving performance on the mat. It uses a condensed conjugate method, blending strength, speed, muscle-building, and functional training into three efficient weekly sessions that respect recovery needs. Program Structure Day 1: Iron Roots Focuses on max effort lower body strength and explosive upper body power. Includes a heavy lower body lift, a speed-focused upper body movement, and targeted accessory work. Day 2: Steel Sinew Focuses on max effort upper body strength and dynamic lower body power. Includes a heavy upper body lift, a speed-focused lower body movement, and supporting exercises. Day 3: Grappler's Gas Tank Emphasizes full-body muscle endurance, conditioning, and functional strength. Uses circuits, carries, sled work, bodyweight movements, and joint-friendly tools to build resilience and athleticism. Key Concepts Max effort and dynamic effort lifts rotate every 2–4 weeks to prevent stagnation and continually challenge the body. Accessories are chosen for functional carryover, including unilateral work, loaded carries, grip training, and core stability. The third session is flexible, allowing for hypertrophy, conditioning, or general physical preparedness based on the athlete’s needs and martial arts intensity that week. Intensity is managed using RPE (Rate of Perceived Exertion) to ensure recovery and performance on the mats. After each 4-week block, progress is assessed and main lift variations are changed to address new weaknesses and continue progress. This program delivers a balanced approach to strength, speed, muscle, and functional athleticism, helping martial artists build a physique and skill set that directly supports their performance in combat sports.

Program Overview