3-Month Competition Prep Plan – For Judo, BJJ & Grappling Athletes

3-Month Competition Prep Plan – For Judo, BJJ & Grappling Athletes

This is the sweet spot of fight preparation.
With 12 full weeks, you can train smarter, build stronger, and peak at the perfect time.

This plan is built to guide you through every phase – from raw strength to sharp, fight-ready explosiveness.
It’s made for grapplers who want to be in top physical and mental condition when it counts.

• 12-week progression: Strength → Power → Speed → Taper
• 2–3 S&C sessions/week designed to support your mat performance
• Includes mobility, conditioning, mental focus, and deload structure
• Built for serious competitors and motivated practitioners

The work is mapped out – all you have to do is follow through.