T.R.E.N. SYSTEM
The complete 12-week strength & conditioning system for BJJ athletes who want to build serious strength, power, resilience, and mat-ready conditioning - without wasting hours in the gym or wrecking their rolls.
2 focused gym sessions per week.
3 performance stages.
5 optional T.R.E.N. Boosters.
Built for grapplers.
Maximum Performance. Minimum Gym.
Complete 12-week system · Lifetime access · £127
Most grapplers are spending too much fatigue for too little return.
BJJ IS ALREADY HARD
You have hard rounds, positional sparring, wrestling, grip fighting, scrambles, competition prep, injuries, work stress, poor sleep, and life chaos.
Then people tell you to add more.
More lifting.
More cardio.
More finishers.
More circuits.
More sessions.
More everything.
At some point, the better question is not:
“How much can I do?”
It is:
“How much do I actually need?”
Because the goal is not to become the busiest athlete in the room.
The goal is to become the most effective one.
Grapple Machine Principle:
Fatigue is a currency. Spend it wisely.
T.R.E.N. gives you the minimum effective gym work needed to get stronger, more powerful, and more resilient — while protecting the training that matters most: Jiu Jitsu.
T.R.E.N. stands for:
Train. Recover. Evolve. Neutralize.
It is a complete 12-week strength and conditioning system for grapplers who want to build a body that performs.
Not just bigger muscles.
Not just better gym numbers.
Not just random circuits that make you sweat.
T.R.E.N. gives you the structure, progression, exercise selection, intensity guidance, recovery tools, and schedule support to train hard without destroying your ability to roll.
It shows you exactly what to do across 12 weeks:
Which exercises to use
How many sets to perform
How hard to push
How to progress week to week
When to use boosters
When to back off
How to balance gym work with BJJ
Not random workouts. Not general fitness. Structured S&C for grapplers.
T.R.E.N. is not random workouts thrown into a spreadsheet.
It is a 12-week progression built to take you from durable, to strong, to dangerous on the mats.
Weeks 1–4
Build the joints, tissues and weak links that let you train hard without constantly getting injured.
Weeks 5–8
Build the force base: stronger hips, legs, push, pull and trunk. Become harder to move and harder to control.
Weeks 9–12
Turn strength into usable output for scrambles, pressure, takedowns, passing and late-round performance.
T.R.E.N. is for you if:
You train BJJ consistently
You want stronger rolls without feeling wrecked
You want more power for scrambles, passing, wrestling, and control
You want conditioning without random circuits
You want to feel more robust and harder to injure
You want structure instead of guesswork
You want gym work that supports your Jiu Jitsu
It is ideal for:
Hobbyists who want to train hard but still recover.
Competitors who need a proper 12-week structure.
Masters athletes who need intelligent loading.
Busy grapplers who cannot live in the gym.
MMA / submission grappling athletes who need strength that transfers.
T.R.E.N. is not for you if you want random sweaty workouts with no progression.
It is not for you if you want useless instagram exercises.
It is not for you if you think more soreness automatically means better training.
It is not for you if you want bodybuilding sessions that ignore your BJJ schedule.
It is not for you if you want to turn the gym into a second sport.
T.R.E.N. is built for grapplers who understand the real goal:
Roll better. Recover better. Keep improving.
The complete 12-week T.R.E.N. Program
Stage 1: Armour Building
Stage 2: Raw Strength
Stage 3: Mat Transfer
You get the exact sessions, exercises, sets, reps, progression, loading guidance, and coaching notes.
No guesswork.
Each week gives you two focused sessions designed to build strength, power, resilience, and grappling performance without burying recovery.
Plug-in sessions for Armour, Grip / Carry / Core, Engine - Fight, Engine - Recovery, and Recovery / Mobility.
Use them when they help.
Bin them when they do not.
Because the best program is the one you actually follow.
Track consistency, session completion, recovery, and progress across the 12 weeks.
Learn how to place your gym work around BJJ so your lifting supports your week instead of wrecking it.
Whether you roll 2x, 3x, 4x, or more, T.R.E.N. helps you structure the work intelligently.
Your full companion guide explaining the system, training rules, intensity, recovery, boosters, progressions, and how to get the most from the program.
No more staring at a spreadsheet wondering what the hell to do.
You get clear guidance on exercise intent, effort, progression, substitutions, and what each section is trying to achieve.
Run the system once, repeat it, revisit it, or use it as your long-term framework for grappling S&C.
Access your program on desktop, tablet or your phone.
Train | Recover | Adapt | Neutralise
My own journey learning exactly how to lift for BJJ - getting in shape and getting results in competition.
Polaris champion | ADCC, CJI, Quintet Vet
Enyo Champion | Polaris Vet | ADCC Trials medalist
Grapplefest champion | Polaris Vet
Triple Polaris champion | ADCC Vet
BJJ Black belt | Pro MMA athlete
IBJJF Purple belt European champion
BJJ Purple Belt
Pro MMA fighter (now UFC athlete)
Amateur MMA Fighter
Brown Belt British Champion
Takes Gold at Bristol Pro
Takes Gold at Pro Sports Grappling
Takes Gold
Double gold at the Welsh Open
Gold at Welsh Open
I’m Tom O’Hagan - BJJ black belt, Japanese Jiu Jitsu black belt, 2x black belt British Champion, and strength & conditioning coach with 20+ years of experience.
I built Grapple Machine because most grapplers were either doing random gym work, bodybuilding plans, or brutal conditioning that made them tired but didn’t improve their Jiu Jitsu.
My goal is simple: help grapplers become stronger, more resilient, and harder to break - without making the gym their second sport.
You get:
The complete 12-week T.R.E.N. System
3 stages. 2 core sessions per week. Full progression.
Stage 1: Armour Building
Build useful muscle, joint resilience, and tissue capacity.
Stage 2: Raw Strength
Build force production and become harder to move, harder to control, and harder to break.
Stage 3: Mat Transfer
Convert strength into power, speed, robustness, and mat performance.
5 T.R.E.N. Booster sessions
Armour, Grip / Carry / Core, Engine, Recovery / Mobility, and Home / Minimal Kit.
Recovery + readiness scoring
Know when to push, when to hold, and when to bin the extras.
Adherence tracking
Stay consistent and measure completion across the full 12 weeks.
Schedule recommendations
Place gym sessions around your BJJ without wrecking your week.
T.R.E.N. Handbook
Full system walkthrough, rules, training guidance, and implementation notes.
Exercise library / coaching guidance
Know what to do, how to do it, and why it matters.
Lifetime access
Run it, repeat it, and come back to it whenever needed.
12 weeks. 2 core sessions per week. 3 performance stages. 5 optional boosters.
Built to help you train hard, recover harder, and roll better.
You get:
12-week T.R.E.N. workbook
complete handbook
video portal / exercise guidance
3-stage progression
5 optional boosters
recovery and readiness scoring
schedule guidance
lifetime access
You've got questions. We've got answers.
T.R.E.N. is built around 2 core gym sessions per week.
That is the base.
You also get 5 optional T.R.E.N. Boosters, but these are not compulsory extra workouts. They are plug-in sessions for specific needs like armour, grip, engine, recovery, mobility, and home training.
Core sessions are required. Boosters are earned.
Yes. That is exactly what it was built for.
T.R.E.N. is designed to support your Jiu Jitsu, not compete with it. The system includes schedule guidance so you can place your sessions around rolling, hard rounds, open mat, and recovery.
Ideally, yes.
T.R.E.N. is a strength and conditioning system, so access to a gym will give you the best experience and allow you to get the most from the program.
You do not need an elite performance facility, but you will need enough equipment to train the main strength movements properly.
A standard gym setup is ideal.
Useful equipment includes:
Barbells or trap bar
Dumbbells
Cable machine or bands
Pull-up bar
Bench
Squat rack or leg press
Machines where available
Cardio options such as bike, rower, ski erg or sled
There are exercise options and substitutions, but the program works best when you have access to basic strength training equipment.
Most core sessions should take around 45–70 minutes, depending on your warm-up, rest periods, experience level and how busy the gym is.
The booster sessions are shorter and optional. They are designed to be added intelligently when needed, not forced in every week.
Yes, as long as you are willing to follow the system, train with good technique, and progress sensibly.
T.R.E.N. is not about maxing out or destroying yourself. It is about building strength, power, resilience, and conditioning in a structured way.
Both.
T.R.E.N. is built for grapplers who want their gym work to improve their performance on the mats. That includes serious hobbyists, masters athletes, competitors, MMA athletes, submission grapplers and BJJ athletes who want to feel stronger, more powerful and harder to break.
You do not need to be a professional athlete. You do need to take your training seriously.
The goal is not to make you sore.
The goal is to make you better.
Some soreness can happen, especially early on, but T.R.E.N. is designed around recoverable training volumes, intelligent effort, and schedule placement.
If your BJJ starts suffering, the first move is to reduce or remove booster work.
Yes.
You get lifetime access, so you can run T.R.E.N. again, repeat specific stages, or use it as your long-term framework for grappling strength and conditioning
If you are injured, get proper medical advice first.
T.R.E.N. is built to improve resilience, but it is not a rehab program. If you have a specific injury, you may need substitutions or individual coaching.
Yes.
T.R.E.N. includes video guidance / exercise demonstrations so you understand how to perform the key movements and how the program should be approached.
The goal is not just to give you a list of exercises. The goal is to help you understand what to do, how to do it, and why it matters for grappling.
No, T.R.E.N. is not a full nutrition coaching product.
T.R.E.N. is focused on strength, conditioning, recovery, progression and performance training for grapplers.
If you want personalised nutrition support, macros, diet planning or more hands-on guidance, that would be better suited to Project:One coaching.
No.
T.R.E.N. is a complete self-guided 12-week system. You get the structure, handbook, workbook, video guidance and progression framework, but it is not individually customised coaching.
If you want a fully personalised plan, direct support, nutrition guidance, check-ins and coaching input from me, that is what Project:One is for.
You get lifetime access to T.R.E.N.
That means you can run the system, revisit it, repeat it, and return to the handbook, workbook and video guidance whenever you need it.
No.
T.R.E.N. is a self-guided 12-week strength and conditioning system for grapplers.
Project:One is premium 1:1 coaching. That means a personalised program, direct coaching support, and optional extras such as nutrition guidance, phone contact and a higher level of individual input.
T.R.E.N. gives you the system.
Project:One gives you the coach.
After purchase, you’ll get access to the T.R.E.N. system inside the course area, including the handbook, workbook, video guidance and supporting materials. You can start immediately and work through the 12 weeks at your own pace.