Train for the demands of your rounds
Holding posture in a grip exchange, keeping pace late in a round and recovering between sessions each need attention. BORETS connects physical preparation to the situations you meet in grappling, so you can give each exercise a clear purpose.
Choose a lesson for your current goal: strength, endurance, balance or mobility. Study the movement, then work with your coach to fit it around your mat sessions.
Build capacity without losing quality on the mat
Your conditioning should help you arrive ready to learn and compete. Track your mat sessions, gym work and recovery, and use that picture to discuss the next step with a coach. Progress means more than finishing a session exhausted.
Learn unfamiliar exercises with in-person instruction before adding load or speed. Young athletes need age-appropriate supervision and training matched to their stage of development.
Get feedback on your own preparation
Tell the coaching team what you train, how often and where you struggle. A message such as “I train BJJ three evenings a week and lose pace late in the round” gives your coach a useful starting point. Add a relevant clip, photo or voice message.
Choose an available coach for a private consultation and receive recommendations you can discuss alongside your training. Registration includes 3 free consultations, then $10 per topic. Injury diagnosis and medical treatment require a qualified healthcare professional.
Explore the video library
Published lessons in this training category, ready for your next session. Watch them all with your school membership.
Stability Ball Warm-Up: Stance and MovementSanya Oliinyk
Partner-Assisted Leg StretchMykola Chaban
Partner Single-Leg Balance DrillMykola Chaban
Headsprings & Handstand WalkingIevgen Skyrda
Common questions
Is this only for freestyle wrestlers?
The lessons support athletes in BJJ, sambo, freestyle wrestling and submission grappling. Choose exercises with your coach to match your sport, training experience and current workload.
Can I get help with my conditioning program?
Yes. Share your goals, schedule, experience and the difficulty you want to address in a private consultation. Your coach can review the information and recommend adjustments. Video membership unlocks the lessons; personal consultations are a separate service.
Build a more complete grappling game.
Learn from the team that developed homegrown black belts and an adult ADCC Trials finalist at 16.
One membership unlocks every published lesson in sambo, BJJ, freestyle wrestling, strength and conditioning, and mental preparation. Pick your focus, study the details and take them into your next session.
1,340 UAH / month · 13,400 UAH / year
Payments are charged in Ukrainian hryvnia (UAH). Your bank determines the conversion to your currency.
Continue reading
- Strength Training for WrestlingBuild a wrestling strength plan around useful movements, manageable gym work and mat practice. Learn what to track and how to review exercise videos.
- Freestyle Wrestling for BJJ: Connect the Takedown to the GroundUse freestyle wrestling to improve BJJ entries and transitions. Learn what transfers, what changes under BJJ rules and how to review one complete exchange.
- Wrestling Conditioning: Build Endurance for Repeated AttacksPlan wrestling conditioning around repeatable mat tasks, pacing and recovery. Track attack quality and output instead of measuring a workout by exhaustion.
- BJJ Strength and Conditioning: A Two-Day Strength PlanAn adaptable two-day strength plan for BJJ, with exercise patterns, sets, recovery and ways to fit gym work around your most important jiu-jitsu sessions.
- Grappling Warm-Up: A Practical 12–15-Minute RoutineA practical 12–15-minute grappling warm-up: easy movement, mobility, familiar solo drills and controlled partner work before BJJ or wrestling.
- Grappling Drills for Kids: Balance, Coordination and Stance GamesSimple grappling preparation for kids: floor-line footwork, balance targets, reaction games and a return to stance. Practical ideas for parents and coaches.
- Grip Strength for Grappling: Train the Hold Without Exhausting Your HandsA practical grip session for gi, sambo and no gi: supported fabric holds, carries, sensible progression and a check against your next mat session.
- Repeat-Effort Conditioning: Keep the Next Grappling Effort UsefulA practical introduction to short conditioning intervals, with a bike option, controlled wrestling tasks and clear rules for changing work and rest.
- BJJ Cardio: What to Check When You Gas Out During RollingImprove your approach to BJJ conditioning by identifying when you tire: pace, grip effort, repeated attacks and recovery around your mat schedule.
- Returning to BJJ, Sambo or Wrestling After a Training BreakPlan your return to grappling after time off: explain your starting point, rebuild a workable schedule and review training load with your coach.