Brown Bear BJJ grappling system

Brown Bear Grappling System

The Brown Bear Grappling System is designed to build unbreakable strength, relentless pressure, and mat-dominating power. This 3-day strength program is optimized for grapplers who want to be an unstoppable force—without wasting unnecessary time in the gym.

With a focus on raw power, grip endurance, and total body resilience, this system blends heavy barbell and dumbbell work with functional strength-building movements that translate directly to BJJ dominance.

Key Features:

✔ Bullmastiff-Based Periodization – Simple, effective, and designed for steady, auto-regulated progression.
✔ Maximal Strength & Pressure – Every lift has one purpose: make you unmovable and unbreakable.
✔ Grip & Neck Emphasis – Iron grip. Thick neck. Impossible to control.
✔ Optimized Training Split – 3 brutal days in the gym, more time to refine BJJ skills.

Training Breakdown:

Day 1 – Deadlift & Pulling Power
	•	Deadlifts
	•	Pendlay Rows
	•	Kroc Rows
	•	Grip Work
	•	Core Work

Day 2 – Pressing & Upper Body Domination
	•	Bench Press
	•	Standing Overhead Press
	•	Close-Grip Bench
	•	One-Arm Dumbbell Bench
	•	Shoulder Health Work

Day 3 – Squat, Pulling & Total Body Strength
	•	Low Bar Squats
	•	Zercher Squats
	•	Romanian Deadlifts
	•	Reverse Lunges
	•	Renegade Rows
	•	Neck Training

Auto-Regulated Strength Progression:

Following Bullmastiff periodization, this program ensures consistent progression without burnout. Each lift builds systematic, controlled overload, making you stronger and more dominant every week.

Who This Program is For:

✔ Grapplers who want to be a physical nightmare on the mats.
✔ BJJ athletes who need serious strength but can’t waste hours in the gym.
✔ Lifters who want to maximize power while still improving BJJ skill.

🔥 Crush. Control. Conquer.
Unleash the Brown Bear within.

📲 Questions? Hit me up on Instagram: @brodders.strong

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Warmup with single leg balance eyes closed. 

King deadlift.

Garhammer raise. 

Hamstring curls. 

Deadlift (Barbell)

Pendlay Row

Kroc Row

Pull-Up (Weighted)

Ab Wheel

Face Pull

Hammer Curl

Warm up

Face pull

Dislocates

Triceps extensions 


Bench Press (Barbell)

Overhead Press (Barbell)

Bench Press (Close Grip)

One Arm Bench Press

I, Y, T (IYT) Raise

Tricep Pushdown (Cable)

Spanish squat

Cossack squat

Reverse Squat

Squat (Low Bar)

Zercher Squat (Barbell)

Stiff Leg Deadlift

Reverse Lunge (Dumbbell)

Neck Curl

Deadlift (Deficit)

Renegade Row

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Fat Grip Dumbell Hold

Bicep Curl (Dumbbell)

Tricep Extension (Dumbbell)

0 reviews for Brown Bear BJJ grappling system