01
Too much volume before class
Generic plans ignore your mat time. You show up to class with fried legs and heavy arms, making you an easy target for upper belts.
For grapplers: The gym builds what rolling alone cannot.
This BJJ strength and conditioning program gives you three weekly sessions for grip, frames and hip mobility. Move any of them in chat to sit around your class days.
BJJ Strength Lab is $16.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 3
- per session
- 15–50min
- meals a day
- 4
- between deloads
- 4wk
BJJ Strength Lab your coach · online
Today · Monday
Takedown Drive and Guard Retention
15–50 min · from your plan
You: My fingers are fried from gi class. In today's session, swap the gi hangs for hip thrusts.
Your coach: Swapped. Today's gi hangs are now barbell hip thrusts and the rest of the session stays. If the chin-ups bother your grip too, ask and I will swap those.
Plan updated · confirmed in chat
The problem
Why standard gym routines fail on the mat
02
Irrelevant cardio
Jogging does not prepare you for a five-minute scramble. Most plans program steady-state work instead of the match-length intervals and get-ups you actually need.
03
Ignoring the grip and neck
Standard gym splits miss the exact areas grapplers stress most. They skip the gi hangs and isometric neck work required to survive a heavy stack.
The method
How your coach builds grappling strength
01
Fueling for the mat
Your coach sets a daily protein target scaled to your bodyweight. It splits this across four meals to support recovery without causing nausea before class.
RuleFour meals daily, with a light carbohydrate snack 90 minutes before class.
02
Rotating the stimulus
Each lift carries its rule: add weight when every set ends with two reps in reserve, then reps, then five more seconds on a clean gi hang. Your coach talks you through the next step in chat.
RuleAdd weight first, then reps, then hang time.
03
Watching your grip
The app reads your sleep, HRV and resting heart rate from Apple Health or Health Connect, and your coach lightens your next session when recovery is low. On days your hands are done, swap the grip work out in chat.
RuleLighter next session when HRV, sleep or resting heart rate slip.
04
Scheduled recovery
Grappling is hard on the joints. Ask for a deload in chat in competition week, and your coach pulls back the intensity when nagging joint pain starts to add up.
RuleDeloads every 4 weeks or when fatigue stays high.
Your week
A typical training week
Sessions run 15 to 50 minutes on these days. Move any of them in chat to fit your class days, once or every week.
- Mon: Takedown Drive and Guard Retention(Train)
- Tue: Mat Day(Active)
- Wed: Grip, Frames and Posture(Train)
- Thu: Mat Day(Active)
- Fri: Scramble Engine(Train)
- Sat: Competition Sim / Open Mat(Active)
- Sun: Hip and Neck Restoration(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Competitors who want a Saturday competition sim and bracket-day fueling
- Hobbyists training multiple times a week who want to stay off the injured list
- Grapplers over 40 tired of being tapped by younger, faster belts
Pick another coach if
- Anyone with a recent neck or concussion injury lacking clearance from a clinician
- Athletes looking to replace mat time with gym time
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. BJJ Strength Lab writes your first plan before you sign in. Month to month; cancel in a tap.
BJJ Strength Lab
$16.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need a full gym for this?
Most sessions need a gym: a barbell, kettlebells, a pull-up bar with a towel or gi, a landmine, a medicine ball and a bike or rower. A few lifts list a swap, such as a kettlebell deadlift for the trap bar, and you can swap any exercise in chat.
Will lifting three days a week make me too sore for class?
Strength days run up to 50 minutes on Monday, Wednesday and Friday; move any of them in chat so heavy work lands after your hardest class. When your sleep or resting heart rate shows low recovery, your coach lightens your next session.
What if I have a competition coming up?
You just tell your coach in the chat. It will schedule a deload for competition week and adjust your daily protein target and four meals for tournament-day weigh-ins.
How does the nutrition plan handle evening classes?
Your coach schedules your four meals so you eat light carbohydrates 90 minutes before rolling. It specifically avoids large meals within two hours of class to prevent nausea.
What if I tweak my knee during a roll?
Message your coach any time. It makes that day's session knee-friendly, taking out deep knee bends and impact work and adding hip-dominant lifts, and confirms the change in chat. Ask again for later sessions until the knee settles.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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