Grapple Strength

Strength & Conditioning For Grappling Sports


Train and fight relentlessly round after round, day after day, week after week.

  1. Designed specifically for grappling athletes The Grapple Strength manual is a comprehensive, 12 week training template complete with exercise index, and explanations of every step in the programme.
  2. Originally developed to prepare Tom Barlow (BJJ black belt under Braulio Estima, World Medallist and ADCC veteran), for numerous championship winning performances. The programme will develop your strength, power and sports specific endurance using 3 distinct phases designed to optimise the time you spend in the gym for maximal results.
  3. Once you embark upon the programme you will be able to have any questions or queries you have answered directly by Will, the creator of the programme, through the facebook group.

Buy The Grapple Strength eBook Now Only £9.99

"My first competition after the training with Will was the 2012 British Brazilian Jiu Jitsu Open. This was going to be the first true test of Will's methods.

I can honestly say I've never felt in such good shape during a competition. I felt strong, I could explode when I needed, and I seemed to have cardio for days. What made this more impressive was that this competition was after a 6 month lay-off with a back injury.

I won Gold and Will's training passed with flying colours... I would highly recommend this programme to anyone, regardless of knowledge or current fitness level. The Grapple Strength programme works"

Tom Barlow - Black Belt under Braulio Estima, 3x No Gi World Champion


As a Strength and Conditioning coach, I have helped many athletes prepare for a variety of combat sports. The successful ones have all had one thing in common; a desire to push and improve themselves, that leaves no stone unturned.

Whether it's BJJ, Wrestling, Judo, Sambo, or any other of their derivatives and variations, the grappling arts all have the same core requirements: technique, and the strength and fitness necessary to demonstrate it. While this book cannot help you with the former it should form the corner stone of the latter, and put an end to wasted hours in the gym following aimless, unstructured training sessions which leave you burned out but no fitter, stronger or more powerful.

Your conditioning problems solved...

The programme is not easy, but it is simple and effective. By following the programme as described you will be developing real world, functional, strength, power and fitness which will have a direct carry over to your sport.

  • Stop wasting your time and energy in the gym with aimless, unstructured training sessions.
  • Put an end to training cycles which leave you burned out but no fitter, stronger or more powerful.
  • Build up massive strength and power reserves which allow you to fight as hard in the last minute as you did in the first.
  • Enter every competition confident that your technique will be allowed to shine as you won't be 'outmuscled' by any opponent.
  • Develop the extreme levels of conditioning necessary to train and fight relentlessly round after round, day after day, week after week.
  • Bullet proof your body and correct your muscular imbalances.

Introduction Video

Sample Pages

GS Forward

GS Phase 1


Join The Grapple Strength Group

Ask Will any questions you have on the programme as you go through it.


Exclusive Bonus...

Would you like the actual workouts I used with Tom Barlow?

For a limited time, when you buy the Grapple Strength programme you will also receive the actual workouts I planned during his 2013 season and for the 2012 European Championships for Tom.

This will allow to see what a complete year of Grapple Strength training looks like and how I modified the programme for a single event.


Get The Grapple Strength eBook Now!Only £9.99

How does the programme work?

  • The Grapple Strength manual is a complete training programme made up of 3 four week phases (Strength, Power and Conditioning), each preparing you for the next and building on the last.
  • Each phase will have a primary focus, e.g. Power, and two secondary focuses, e.g. conditioning and strength. This allows for real progress to be made in the target area without losing touch with the other key areas.
  • You will train just 2 x per week (on top of your grappling training), and you will make dramatic gains without burning out!

Is the programme suitable for you?

  • The Grapple Strength programme can be adapted to suit everyone from lifetime gym rat to complete beginner.
  • Increased strength and fitness levels will benefit every athlete at every level.
  • Whether you're looking to make it through beginners' classes at your local gym without gasping for air, or to win World Championships, download the introduction and 1st 4 week strength phase for free to find out how.

About the author

Will Badenoch, FdSc, ASCC

Will Badenoch is the Director and head Strength and Conditioning coach at Plymouth Performance Gym. He has worked with athletes at regional, National and International level in a variety of sports, including professional boxing, MMA, Jiu Jitsu, Basketball, Rugby, Athletics, Bob sled, Powerlifting, Strongman and Taekwondo. He has also trained athletes for ultra-endurance expeditions, as well as tailored training for members of elite branches of the British Armed Forces, including Royal Marine Commandos and Special Forces.


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