The super-charged strength & conditioning system built specifically for grapplers. Dominate on the mats. Stay injury-free. Never gas out.
You don’t need another generic gym program. You need a complete training cycle that matches the demands of Brazilian Jiu Jitsu.
The T.R.E.N. SYSTEM was engineered for grapplers who want to:
Build explosive takedown power
Strengthen joints & prevent injuries
Develop fight-ready cardio & resilience
Recover faster, train harder, and last longer
✔️ 12-Week Strength & Conditioning Program
A full 3-phase training system (Muscle Gain | Strength | Performance) built specifically to support your grappling goals.
✔️ Customised to You & Your Schedule
Every block is designed to fit around your BJJ training — whether you’re rolling 2x or 6x a week.
✔️ Grappling-Focused Weekly Workouts
Multiple weekly sessions that build your strength, power, work capacity, and resilience on the mats.
✔️ The ENGINE ROOM Optional Cardio Add-Ons
Grappling-specific conditioning protocols to upgrade your gas tank use as needed, or plug in during comp season.
✔️ The Grapple Machine '100' Recovery Guide
Train hard and recover harder — with expert protocols to reduce soreness, improve sleep, and stay injury-free.
✔️ Weekly Video Briefings
Get coached through every phase with in-depth videos on training, nutrition, strategy, and mindset.
✔️ T.R.E.N. Handbook
Your go-to PDF companion packed with guidance, walkthroughs, and explanations — think of it as your grappler’s training manual.
✔️ Bonus #1: ‘Mini Dumbbell’ Home Workout Session
Minimal equipment. Maximum sweat. Keep your progress moving even if you’re stuck at home.
✔️ Bonus #2: 'Bug Out Bag' Home Workout Session
No equipment, no problem! Fire up your progress and keep making gains from home.
✔️ Bonus #3: Iron Core Program
Build bulletproof midline strength with the complete Iron Core protocol more gainzzzz included at no extra cost.
✔️ Lifetime Access
Run it once or loop it again — T.R.E.N. stays with you, ready to restart whenever you want to level up again.
My own journey learning exactly how to lift for BJJ - getting in shape and getting results in competition.
'Tom has helped me get stronger than I could have imagined!! I literally could Deadlift 60kg and I recently PR'd 190kg - don't hesitate sign up today'
'I've never been that strong in the gym, and as a light female grappler I really struggled on the mats against bigger athletes! Well that's in the past now thanks to Grapple Machine. I now have tons of confidence in the gym, know what I am doing and am hitting pull ups, heavy deadlifts and even benched my own bodyweight! '
'Best programs I have ever followed! Also attended a lifting workshop and learnt tons on correcting my form and how to warm up properly to lift.
Can't recommend the programme enough!'
You've got questions. We've got answers.
The T.R.E.N. System is 3x per week - that’s the commitment we'd like to see for the next 12 weeks. You will also have access to additional optional sessions to supercharge your gas tank, aid your mobility, hit your core etc.
We cater for everyone from the hobbyist to the elite athlete with programs scaled for all levels.
For best results we recommend having access to a full gym, however as a minimum access to a barbell, kettlebells and dumbbells will be essential. If you need a specially customised program we are happy to help - please contact us.
Depending on the severity of the injury you may still be able to use the program (seek medical advice first). We can cater around more severe injuries or issues please contact us directly.
Yes you can, we do offer bespoke 1:1 coaching for athletes really looking to take their training to the highest levels. Contact us directly for more details.
My name is Tom and I am the founder of Grapple Machine.
I hold a Brazilian Jiu Jitsu Black Belt, Japanese Ju Jutsu Black Belt and have competed in MMA and Submission Grappling for over 2 decades becoming a 2x Black Belt British Champion. During that time I created an S&C system that skyrocketed by physicality for BJJ.
Since then I have specialised in working with grapplers from amateur to professional level helping them become bigger, stronger, faster and more powerful athletes.
My mission is to cut through the bullshit and deliver tried and tested systems specifically tailored for grappling athletes to reach their true potential.