Strength and Conditioning for Grapplers: A Practical Weekly System
Build strength and conditioning for BJJ, sambo, wrestling, and MMA with smart exercise selection, energy-system work, and sample weekly structure.
Read the field noteBORETS LAB discipline
Strength & Conditioning. Explained through the rules.
Physical preparation supports the sport rather than competing with it. We organize strength, power, conditioning, workload, and recovery around the athlete’s ruleset, training age, hard sparring, competition calendar, and technical priorities.
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What it develops
Build qualities the athlete can still use on the mat.
01Strength programming
02Explosive power
03Aerobic support
04Repeat-effort conditioning
05Training-load decisions
06Competition-phase planning
The BORETS translation
Keep what transfers. Change what does not.
01
Read the scoring system
The same position has different value in Sambo, BJJ, wrestling and MMA. We begin with what wins, what resets and what creates unacceptable risk.
02
Build a small decision tree
An athlete needs connected answers, not a technique catalog: first contact, first attack, opponent reaction, second attack and a safe exit.
03
Pressure-test the weak link
Situational rounds start close to the real failure point so training time goes where it can change competition behavior.
04
Connect film to the next week
Review ends with a training priority, a drill constraint and a way to recognize progress in live work.
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8-Week Fight Camp: A Coach-Led Framework for MMA Preparation
Structure an eight-week MMA fight camp with technical priorities, strength, conditioning, sparring, recovery, monitoring, and a sensible taper.
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Recovery for Combat Sports: Sleep, Fuel, Load, and Smarter Rest
Improve combat-sports recovery with practical sleep, nutrition, hydration, workload, and active-recovery habits for BJJ, wrestling, sambo, and MMA.
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