GRAPPLE STRONG - 8 Week Strength & Hypertrophy Programme - Made for a Grappler by a Grappler

Built for grapplers, by a grappler.

This eight-week Strength and Hypertrophy Programme has been created by Andy Harris—Brazilian Jiu-Jitsu black belt, experienced competitor, personal trainer and strength and conditioning coach.

The programme is designed specifically for BJJ athletes and grapplers who want to become stronger, build useful muscle and produce more force without sacrificing their movement, conditioning or performance on the mat.

Across three structured strength sessions per week, you’ll develop:

• Full-body strength and power

• Functional muscle for grappling

• Stronger pulling, pushing and gripping ability

• Improved joint and muscular resilience

• Better force production during takedowns, scrambles and positional exchanges

Every session follows a purposeful structure—power and speed work, a primary strength lift, a secondary compound lift and targeted accessory exercises. The training volume is carefully controlled to support your grappling rather than leaving you too fatigued to train effectively.

This isn’t a bodybuilding plan with BJJ added to the title. It’s a progressive strength programme built around the genuine physical demands of grappling.

Train with purpose. Build useful strength. Become harder to control.

AH Coaching × Grapple Strong