In 21 days, you’ll learn how to:

  • Fit 2–3 strength sessions around 3–6 rolls per week without frying yourself
  • Build durable knees, hips, and spine for hard rounds
  • Stop doing random "bro lifting" and focus on what transfers to grappling
  • Use simple checkpoints, so you know if strength is helping your rounds
  • Adjust lifting on heavy rolling weeks, during comp prep, and when life gets busy