Mission · S&C for BJJ & Combat Athletes
Groundwork
The most specific strength & conditioning program available for BJJ — built around the common limitations of grapplers and the extreme strength demands of the sport.
My S&C doesn’t support my BJJ.
Mission Highlights
- 20
- blocks
- 48+18
- sessions
- 2
- phases + aerobic
- Included
- with membership
Mobility · Strength · Aerobic
what it is
BJJ as an individual sport with specific needs.
This is the most specific strength and conditioning program available for BJJ. It focuses on the most common limitations among practitioners, accounts for the extreme stress grapplers are exposed to, and provides advanced methods to strengthen the joints and tissues involved in the sport.
The program has 48 sessions geared toward teaching mobility and strength, plus a bonus 18 sessions geared toward aerobic development. Every session provides introductory videos, movement demonstrations for each exercise, and full explanations of how each session is intended.
how it works
The Internal Strength Model.
There are 4 sessions per week in Phase One and 3 sessions per week in Phase Two. Each session progresses in intensity and focuses on isolating and correcting the limitations of specific joints. It is based on the theory of The Internal Strength Model (ISM), blended with a wide variety of strength, strength-endurance, and capacity signals.
The ideas in this program are not simple. The movements and exercises are different because jiu jitsu is different — we show orientation and angles with video demonstrations wherever available. — TMB
Your 20 Blocks
69 SessionsWeek One
4 Lessons- 01GRNDWRK : 001 Training the JointsGRND
- 02GRNDWRK : 002 Hips are central to your baseGRND
- 03GRNDWRK : 003 The SpineGRND
- 04GRNDWRK : 004 The Smaller JointsGRND
Week Two
4 Lessons- 05GRNDWRK : 005 Dynamic ShouldersGRND
- 06GRNDWRK : 006 To describe a "guard" is to define the strength and mobility of their hipsGRND
- 07GRNDWRK : 007 The "Work"GRND
- 08GRNDWRK : 008 Keep your small joints from be the weak linkGRND
Week Three
4 Lessons- 09GRNDWRK : 009 Blending Mobility work into high fatigue localized focusGRND
- 10GRNDWRK : 010 Hips and FeetGRND
- 11GRNDWRK : 011 The Spine Is Meant to MoveGRND
- 12GRNDWRK : 012 Dynamic shoulder defenseGRND
Week Four
4 Lessons- 13GRNDWRK : 013 Hips Are CentralGRND
- 14GRNDWRK : 014 Biased StrengthGRND
- 15GRNDWRK : 015 You can redefine the spineGRND
- 16GRNDWRK : 016 Elbows and KneesGRND
a member’s account
What six years of it looks like.
I’ve been training with Michael and Erin in some capacity or another since 2020 — through training camps, the Quest for the Hypertrophy, and Endurance.
After years of lifting and martial arts on my own, taking the training methodology seriously has helped me, at nearly 40:
- Regain control of my body, and fight off injury.
- Have people ask me, “Hey. Have you been working out? You’re looking jacked.”
- Have the type of endurance during jiu jitsu rounds to be a serious problem.
- Change my internal self-talk from entirely negative to supportive and encouraging, in a way that years of therapy couldn’t crack.
It’s also fun. Novel. Engaging. You can’t check out — it forces you to pay attention, but it doesn’t leave you unable to train the next day. You find yourself able to do things. You’ll build your capability without a lot of needless suffering.
To be clear: there will be suffering, but it will be productive. You will learn things about yourself, and have no illusions about what you can and cannot realistically do — which is invaluable.
- If you want a taster: Free Fall
- If you want people to comment on how you look: The Quest for the Hypertrophy
- If you want to go far: Endurance
And if you want to meet people who get it — and are prepared to welcome you with open arms if you’re prepared to trust the process — come meet everyone in person at a camp or event.