I’m Brian Wiggins, a BJJ black belt, professional grappler, and coach. These programs are built for grapplers who want structured strength training that actually carries over to the mats.
DIY: Programs
Guided: Performance Lab
Custom: Coaching
New here? Start with Phase 1.
Want the full system? Choose the bundle.
Want it customized? Go with coaching.
If you want the simplest way to get stronger, start with a bundle.
The goal is to maintain and apply strength while managing fatigue, increasing training intensity, and avoiding the mistake of lifting in a way that leaves you too beat up to perform.
What you get:
12-week competition prep program
Tracking sheets (Excel)
lifting structure designed to work around harder mat training
fatigue management built into the plan
progression guidance
deload structure
alternate exercise options
access to lift tutorials through your site and YouTube
All sales are final.
Due to the digital nature of these products, refunds, returns, or exchanges are not available. If you have questions before purchasing, feel free to reach out.
A 12-week strength program built for BJJ.
Want built-in progression guidance? Grab the bundle with the tracker.
Shift into lower reps, heavier weights, and real force production.
Max Strength is the advanced phase of the system. It is built for grapplers who already have a solid strength base and want to turn that base into higher-output, heavier training that carries over to the mats.
This phase moves away from general development and toward serious strength work, with lower reps, heavier loads, longer rest periods, and a greater emphasis on execution.
What you get:
12-week max strength program
3-day structure with a 2-day adaptation option
lower-rep, heavier-loading approach
progressive overload guidance for heavy work
deload weeks built in
alternate exercise options
warmup and recovery guidance specific to heavy lifting
access to lift tutorials through your site and YouTube
All sales are final.
Because these are digital products, we can’t offer refunds or returns once they’ve been delivered. If you have questions before purchasing, feel free to reach out.
A 12-week strength program built for BJJ.
Want built-in progression guidance? Grab the bundle with the tracker.
Increase training density, add more demanding work, and prepare for heavier training ahead.
Phase 3 builds on the strength and consistency developed in the first two phases by introducing supersets, a more dynamic lift, and direct grip work.
The goal here is not just to keep getting stronger, but to improve your ability to maintain output under fatigue and prepare for the jump into Max Strength or Competition Prep.
What you get:
12-week strength training program
supersets built into the structure
more advanced movement selection
targeted grip work
3-day structure with a 2-day adaptation option
progressive overload guidance
deload weeks built in
alternate exercise options
access to lift tutorials through your site and YouTube
All sales are final.
Because these are digital products, we can’t offer refunds or returns once they’ve been delivered. If you have questions before purchasing, feel free to reach out.
A 12-week strength program built for BJJ.
Want built-in progression guidance? Grab the bundle with the tracker.
Build your foundation and start getting stronger for BJJ with a clear, structured 12-week plan.
Phase 1 is designed for people who are new to lifting, returning after time off, or simply need a smarter place to start than random workouts.
This program focuses on building general strength, establishing consistency, and creating a base you can build on in later phases.
What you get:
12-week strength training program
3-day structure with a 2-day adaptation option
progressive overload guidance
deload weeks built in
alternate exercise options
access to lift tutorials through your site and YouTube
All sales are final.
Because these are digital products, we can’t offer refunds or returns once they’ve been delivered. If you have questions before purchasing, feel free to reach out.
A 12-week strength program built for BJJ.
Want built-in progression guidance? Grab the bundle with the tracker.
Build on your foundation with more movement variety while continuing to get stronger.
Phase 2 expands your training base without abandoning the structure that made Phase 1 work. It introduces new lifts and variations so you can keep progressing, stay engaged, and adapt more easily when equipment or time is limited.
This is the next step if you’ve already built some consistency and want to keep moving forward without guesswork.
What you get:
12-week strength training program
new movement variations and exercise options
3-day structure with a 2-day adaptation option
progressive overload guidance
deload weeks built in
alternate exercise options
access to lift tutorials through your site and YouTube
All sales are final.
Because these are digital products, we can’t offer refunds or returns once they’ve been delivered. If you have questions before purchasing, feel free to reach out.
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