This program is meant to build strength for grappling. It’s designed to transfer gym strength into mat strength. The goals are 1. to work into awkward positions 2. to make you tough as nails 3. to condense all your lifting so you can focus on the mats How to use: The program is split into two days of strength focus and two days of endurance focus. The endurance focus days can and should be dropped in favour of additional grappling days if possible. Just remember to hit your pull ups and dips as a habit after the session. Should you do this, you should also aim to do some key kettlebell movements, maybe for 10 or so reps with the heaviest weight you can do. This will maintain strength and technique should you decide to return to kettlebells: I have chosen these exercises for their transferability to other kettlebell exercises, as well as their difficulty to replicate: 1. snatch 2. Turkish get up 3. roll up to press Strength days are also paired with mobility drills. This is not necessary if you’re already doing this during practice. If you’re not training on a strength day, you may do them, or you may find a grappling specific yoga routine on youtube. Recommended drills for reference: Mobility: Diving shoulder rolls Diving rolls Back rolls with stand Cartwheels Handstand walks Cossack squats Penetration steps Chimps Sabre tooth tiger+diving push ups shaolin stairs(or bear crawls) stair hops(frog hops if you cannot) Kettlebell 1(endurance): Snatch jump lunge with side to side swing Alternating rows Alternating press Box jumps or burpees 20s on 10s off, twice. At the end of the second round, do 1 minute of Russian twists. Kettlebell 2(wrestling specific movement): note: I include neck bridges here but use common sense and choose a progression that’s right for you. I highly recommend this video before beginning ANY neck training: https://youtu.be/5Rn8iDZOzTk?si=Psb4eutNQ8G0kxlR neck bridges x3 x30-45s roll to press up x10 below parallel RDL to high pull x10 turkish get up x5 a side As many rounds as possible within 5 minutes. Of course, KISS is always beloved burpees x20 —> full burpees(maybe even with a pull up) to simple burpees to star jumps as you get tired jump lunge x20 —> jump lunges to simple lunges to hindu squats as you get tired just do this over and over until utterly exhausted you may also do these routines after grappling session as a burnout. I recommend just grabbing a partner and doing some old judo drills like partner rows, cartwheel push ups and walks instead if possible. But no matter what you do, go hard, burn out.