Brown Bear BJJ grappling system

Program Description

Brown Bear Grappling System The Brown Bear Grappling System is designed to build unbreakable strength, relentless pressure, and mat-dominating power. This 3-day strength program is optimized for grapplers who want to be an unstoppable force—without wasting unnecessary time in the gym. With a focus on raw power, grip endurance, and total body resilience, this system blends heavy barbell and dumbbell work with functional strength-building movements that translate directly to BJJ dominance. Key Features: ✔ Bullmastiff-Based Periodization – Simple, effective, and designed for steady, auto-regulated progression. ✔ Maximal Strength & Pressure – Every lift has one purpose: make you unmovable and unbreakable. ✔ Grip & Neck Emphasis – Iron grip. Thick neck. Impossible to control. ✔ Optimized Training Split – 3 brutal days in the gym, more time to refine BJJ skills. Training Breakdown: Day 1 – Deadlift & Pulling Power • Deadlifts • Pendlay Rows • Kroc Rows • Grip Work • Core Work Day 2 – Pressing & Upper Body Domination • Bench Press • Standing Overhead Press • Close-Grip Bench • One-Arm Dumbbell Bench • Shoulder Health Work Day 3 – Squat, Pulling & Total Body Strength • Low Bar Squats • Zercher Squats • Romanian Deadlifts • Reverse Lunges • Renegade Rows • Neck Training Auto-Regulated Strength Progression: Following Bullmastiff periodization, this program ensures consistent progression without burnout. Each lift builds systematic, controlled overload, making you stronger and more dominant every week. Who This Program is For: ✔ Grapplers who want to be a physical nightmare on the mats. ✔ BJJ athletes who need serious strength but can’t waste hours in the gym. ✔ Lifters who want to maximize power while still improving BJJ skill. 🔥 Crush. Control. Conquer. Unleash the Brown Bear within. 📲 Questions? Hit me up on Instagram: @brodders.strong

Program Overview

To Start The Program