Your Custom
Your Custom
Your Custom bjj Strength Plan in
2 Minutes
Your Custom bjj Strength Plan in
2 Minutes
Answer a short quiz, and get a tailored workout program designed by BJJ strength coaches
— personalized to your goals, strengths and weaknesses.
bjj Strength Plan
bjj Strength Plan
in 2 Minutes
in 2 Minutes
bjj Strength Plan
3 easy steps
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How It Works
How It Works
How It Works
01
step //01
Take the Quiz
Answer a few quick questions about your training frequency, experience level, and limitations.
01
step //01
Take the Quiz
Answer a few quick questions about your training frequency, experience level, and limitations.
01
step //01
Take the Quiz
Answer a few quick questions about your training frequency, experience level, and limitations.
02
step //02
Get Your Program
We’ll generate a custom workout plan, tailored to your responses—delivered straight to your inbox.
02
step //02
Get Your Program
We’ll generate a custom workout plan, tailored to your responses—delivered straight to your inbox.
02
step //02
Get Your Program
We’ll generate a custom workout plan, tailored to your responses—delivered straight to your inbox.
03
step //03
Train & Improve
Follow your plan, track progress, and get stronger for every roll.
03
step //03
Train & Improve
Follow your plan, track progress, and get stronger for every roll.
03
step //03
Train & Improve
Follow your plan, track progress, and get stronger for every roll.
Benefits
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Why Take the Quiz?
Why Take the Quiz?
Why Take the Quiz?
benefit //01
Save Time
No more guessing workouts—get exercises tuned to your goals.
benefit //01
Save Time
No more guessing workouts—get exercises tuned to your goals.
benefit //01
Save Time
No more guessing workouts—get exercises tuned to your goals.
benefit //02
Built for BJJ
Drills and routines that translate directly to mat performance.
benefit //02
Built for BJJ
Drills and routines that translate directly to mat performance.
benefit //02
Built for BJJ
Drills and routines that translate directly to mat performance.
benefit //03
Fast & Easy
Takes just 2 minutes, and you receive instant results.
benefit //03
Fast & Easy
Takes just 2 minutes, and you receive instant results.
benefit //03
Fast & Easy
Takes just 2 minutes, and you receive instant results.
coaches
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Coach Showcase
Coach Showcase
Coach Showcase
Tom O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Tom O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Tom O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Tom O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
Thomas O’Hagan
Certified Strength Coach // BJJ Black Belt
Tom is a BJJ and Japanese Ju Jutsu black belt with 35+ years of martial arts experience, a 2x No-Gi British Black Belt Champion, and over 20 years in Strength and Conditioning. He’s coached athletes at every level—from amateurs to ADCC contenders—and specializes in performance-driven training to unlock each fighter’s full potential.
testimonials
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what clients say
what clients say
what clients say
After a quick, thorough questionnaire, I received a personalized 12-week BJJ S&C plan with two logical parts and about five exercises per session—just enough to be effective and manageable. Some moves are new, which makes me even more excited to start on Monday!
Daira //Purple Belt
After a quick, thorough questionnaire, I received a personalized 12-week BJJ S&C plan with two logical parts and about five exercises per session—just enough to be effective and manageable. Some moves are new, which makes me even more excited to start on Monday!
Daira //Purple Belt
The program is tailored to your exact needs through a quick, detailed quiz. It creates a flexible plan that fills gaps left by old-school “bro splits,” and I can’t wait to see the difference in my Jiu Jitsu
Andy //Burple Belt
The program is tailored to your exact needs through a quick, detailed quiz. It creates a flexible plan that fills gaps left by old-school “bro splits,” and I can’t wait to see the difference in my Jiu Jitsu
Andy //Burple Belt
The program is simple to follow and the notes help you to know what you should be focusing on.
Lewis //Purple Belt
The program is simple to follow and the notes help you to know what you should be focusing on.
Lewis //Purple Belt
The program is simple to follow and the notest help you to know what you should be focusing on.
Lewis //Purple Belt
A quick, detailed quiz delivers a tailored program that fills “bro split” gaps, and I can’t wait to see the impact on my Jiu Jitsu.
Andy //Blue Belt
After a quick questionnaire, I received a personalized 12-week BJJ S&C plan in two parts with around five exercises per session—can’t wait to start on Monday!
Daria //Purple Belt
The program is simple to follow and the notest help you to know what you should be focusing on.
Lewis //Purple Belt
A quick, detailed quiz delivers a tailored program that fills “bro split” gaps, and I can’t wait to see the impact on my Jiu Jitsu.
Andy //Blue Belt
After a quick questionnaire, I received a personalized 12-week BJJ S&C plan in two parts with around five exercises per session—can’t wait to start on Monday!
Daria //Purple Belt
The program is simple to follow and the notest help you to know what you should be focusing on.
Lewis //Purple Belt
A quick, detailed quiz delivers a tailored program that fills “bro split” gaps, and I can’t wait to see the impact on my Jiu Jitsu.
Andy //Blue Belt
After a quick questionnaire, I received a personalized 12-week BJJ S&C plan in two parts with around five exercises per session—can’t wait to start on Monday!
Daria //Purple Belt
The program is simple to follow and the notest help you to know what you should be focusing on.
Lewis //Purple Belt
A quick, detailed quiz delivers a tailored program that fills “bro split” gaps, and I can’t wait to see the impact on my Jiu Jitsu.
Andy //Blue Belt
After a quick questionnaire, I received a personalized 12-week BJJ S&C plan in two parts with around five exercises per session—can’t wait to start on Monday!
Daria //Purple Belt
The program is simple to follow and the notest help you to know what you should be focusing on.
Lewis //Purple Belt
A quick, detailed quiz delivers a tailored program that fills “bro split” gaps, and I can’t wait to see the impact on my Jiu Jitsu.
Andy //Blue Belt
After a quick questionnaire, I received a personalized 12-week BJJ S&C plan in two parts with around five exercises per session—can’t wait to start on Monday!
Daria //Purple Belt
The program is simple to follow and the notest help you to know what you should be focusing on.
Lewis //Purple Belt
A quick, detailed quiz delivers a tailored program that fills “bro split” gaps, and I can’t wait to see the impact on my Jiu Jitsu.
Andy //Blue Belt
After a quick questionnaire, I received a personalized 12-week BJJ S&C plan in two parts with around five exercises per session—can’t wait to start on Monday!
Daria //Purple Belt
The program is simple to follow and the notest help you to know what you should be focusing on.
Lewis //Purple Belt
A quick, detailed quiz delivers a tailored program that fills “bro split” gaps, and I can’t wait to see the impact on my Jiu Jitsu.
Andy //Blue Belt
After a quick questionnaire, I received a personalized 12-week BJJ S&C plan in two parts with around five exercises per session—can’t wait to start on Monday!
Daria //Purple Belt
The program is simple to follow and the notest help you to know what you should be focusing on.
Lewis //Purple Belt
A quick, detailed quiz delivers a tailored program that fills “bro split” gaps, and I can’t wait to see the impact on my Jiu Jitsu.
Andy //Blue Belt
After a quick questionnaire, I received a personalized 12-week BJJ S&C plan in two parts with around five exercises per session—can’t wait to start on Monday!
Daria //Purple Belt
FAQ
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your questions answered
your questions answered
your questions answered
q //01
How does the questionnaire work?
The process is simple and quick. You answer questions about your current strength levels (like deadlift, squat, bench), bodyweight exercise performance, cardio, skill in various training modalities, injury areas and severity, as well as your training schedule and competition goals. This data is then used to generate a personalized PDF workout plan sent directly to your email.
q //02
How long does it take to complete the questionnaire?
q //03
Is the program tailored for BJJ athletes?
q //01
How is the plan personalized to my needs?
q //01
How does the questionnaire work?
The process is simple and quick. You answer questions about your current strength levels (like deadlift, squat, bench), bodyweight exercise performance, cardio, skill in various training modalities, injury areas and severity, as well as your training schedule and competition goals. This data is then used to generate a personalized PDF workout plan sent directly to your email.
q //02
How long does it take to complete the questionnaire?
q //03
Is the program tailored for BJJ athletes?
q //01
How is the plan personalized to my needs?
q //01
How does the questionnaire work?
The process is simple and quick. You answer questions about your current strength levels (like deadlift, squat, bench), bodyweight exercise performance, cardio, skill in various training modalities, injury areas and severity, as well as your training schedule and competition goals. This data is then used to generate a personalized PDF workout plan sent directly to your email.
q //02
How long does it take to complete the questionnaire?
q //03
Is the program tailored for BJJ athletes?
q //01
How is the plan personalized to my needs?
Ready to Level Up Your BJJ Strength?
Ready to Level Up Your BJJ Strength?
Ready to Level Up Your BJJ Strength?
In just 2 minutes, your custom plan is waiting — try it now!
© 2025 MatStrong. All Rights Reserved.
© 2025 MatStrong. All Rights Reserved.