table of contents

Program Overview 3
The Workout Structure 4
Grip Training Explained 5
Phase 1 | Week 1 7
Phase 1 | Week 2 10
Phase 2 | Week 1 13
Phase 2 | Week 2 17
Phase 2 | Week 3 21
Phase 2 | Week 4 25
Phase 3 | Week 1 29
Phase 3 | Week 2 33
Phase 3 | Week 3 37
Phase 3 | Week 4 41
Phase 3 | Week 5 45
Phase 3 | Week 6 49
Resources 53
Support 54
program overview
Welcome to Iron Grip, a 12-week grip strength training
add-on for grapplers. This program develops unbreakable
iron grips to support your performance on and off the mats.

Iron Grip is a supplementary add-on to be completed at the

end of your regular training sessions. Click here to find a
training program that suits your needs.

Iron Grip consists of three training phases. Each phase

follows an A/B structure, meaning you will alternate between
different exercises every week to ensure variety and
balanced training. Many exercises offer alternative options
to account for equipment availability and to adjust the
difficulty level.

Phase 1 | 2 Weeks | Introduction

This training phase introduces the primary exercises and
the program's structure and routine. It will enable you to
master the primary movements and establish your
baseline grip strength.

Phase 2 | 4 Weeks | Strength Block 1

This four-week training phase marks the beginning of the
primary grip-strengthening phase. It adds a third weekly
training session and increases the training volume.

Phase 3 | 6 Weeks | Strength Block 2

The final phase is six weeks long and maintains the
structure and training volume from Phase 2. During this
training phase, you will notice substantial grip strength
development.
the workout
structure
The training sessions in this program will take approximately
10-20 minutes to complete. To avoid fatiguing your grips for
your primary lifts, you must complete each grip strength
session at the end of your primary workouts.

If you're following Iron Grip as a stand-alone program, I

recommend warming up your wrists and elbows before
training. Check out the 30-Day Jiu Jitsu Mobility Challenge
for free follow-along mobility and warm-up routines.

Each training phase features three primary

grip-strengthening categories:

Holds & Carry

- Dead Hangs (all derivatives)
- Farmers Carry (all derivatives)
- Isometric Holds
- Plate Pinch and Holds

Elbow Flexion
- Bicep Curls
- Reverse Curls
- Hammer Curls
- Other elbow flexion exercises

Wrist Curls & Extensions

- Flexion Wrist Curls (Variation 1/2)
- Wrist Extensions (Variation 1/2)

*To access a Movement Library of over 370+ exercise demos and follow-along
mobility sessions, go to BJJStrongOnline.com.
grip training
explianed
Every grappling exchange begins with the grip fight.
Developing unbreakable iron grips is essential for all
grapplers.

Despite the technical and mechanical advantages and

disadvantages of different grips within the grappling context
(gi vs. no-gi grips, thumb-over, thumb-under etc), this
program's sole focus is improving grip strength and
endurance.

Your hands are complex, with 27 bones and many

interconnected muscle tissue systems involved in gripping.

When training the muscles involved in gripping, we

predominantly focus on the finger flexor muscles of the
forearm.

Two flexor muscles control the grip of the four-digit fingers

(flexor digitorum and flexor digitorum superficialis), with one
controlling the thumb (flexor pollicis longus).

*see muscle diagram on the next page.

grip training
explianed

Some of the more dominant grips in grappling involve the

'thumbless grip,' which focuses predominantly on
strengthening the two muscles that control your finger
strength. Strengthening flexor muscles will yield more benefit
than thumb flexor strength.

However, the exercises featured in this program will develop

your total gripping strength, including your flexor pollicis
longus.

The training sessions in this program also feature different

elbow flexion exercises (bicep curls) to develop your biceps
and forearms, which are heavily involved in grappling grips.
 iron grip

WEEK 1
PHASE 1

bjj grip strength program

 P1 | W1 | sn1
iron grip
INTRODUCTION

exercise Sets Reps rest notes

Variation 1
15-20
1 Wrist Curls 2 60s Use dumbbell or barbell
each side Reps to failure

Variation 1
15-20 Use dumbbell or barbell
21 Wrist Extensions 2 60s
each side Reps to failure
 P1 | W1 | sn2
iron grip
INTRODUCTION

exercise Sets Reps rest notes

Optional: Fat Grips or Towel

MAX Hold
1 Dead Hang 2 60s Grip
to failure MAX Hold to failure

12 Dumbbell 15-20 Optional: Fat Grips

2 60s
Hammer Curls each side Reps to failure
 iron grip

WEEK 2
PHASE 1

bjj grip strength program

 P1 | W2 | sn1
iron grip
INTRODUCTION

exercise Sets Reps rest notes

Calf Raise 20m Optional: Towel Grips

1
Farmers Carry 2 (22 yds) 60s Alt exercise: Farmers Carry

15-30s Alt exercise: Plate Pinch

21 Kettlebell Bottoms 2 hold 60s Alt exercise: Kettlebell Cleans,
Up Clean & Hold each side 10 reps each side
 P1 | W2 | sn2
iron grip
INTRODUCTION

exercise Sets Reps rest notes

Scapular Optional: Fat Grips or Towel

1 2 10-20 60s
Retractions Grip

Optional: Fat Grips

21 Spider Curls 2 10-15 60s Reps to failure
 iron grip

WEEK 1
PHASE 2

bjj grip strength program

 P2 | W1 | sn1
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

Variation 1
15-20
1 Wrist Curls 3 60s Use dumbbell or barbell
each side Reps to failure

Variation 1
15-20 Use dumbbell or barbell
21 Wrist Extensions 3 60s
each side Reps to failure

10m 10m each variation for a total

Farmers Carry (11 yds) of 30m (33yds)
3 2 each 60s Alt exercise:
Complex
variation Heavy Farmers Carry
 P2 | W1 | sn2
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

Optional: Fat Grips or Towel

MAX Hold
1 Dead Hang 3 60s Grip
to failure MAX Hold to failure

12 Dumbbell 15-20 Optional: Fat Grips

3 60s
Hammer Curls each side Reps to failure

Kettlebell
30s hold
3 Suitcase 2 60s Optional: Towel Grip
each side
Isometric Hold
 P2 | W1 | sn3
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

15-30s
Optional: Bumper plate,
1 Plate Pinch Holds 3 hold 60s 2-plates or 1-plate
each side

Optional: Gable Grip, S-Grip,

12 Isometric Med 3
10s
60s Buttery Fly, Wrist-to-Wrist Grip,
Ball Squeeze MAX effort
Ball & Socket Grip

10 reps
Finger Tip Watch video tutorial.
3 2 hold last 60s
Push Up
rep for 10s
 iron grip

WEEK 2
PHASE 2

bjj grip strength program

 P2 | W2 | sn1
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

Optional: Towel Grips

Calf Raise 20m
1 3 60s Alt exercise: Dumbbell
Farmers Carry (22 yds) Farmers Carry (w/ Fat Grips)

15-30s Alt exercise: Plate Pinch

12 Kettlebell Bottoms 3 hold 60s Alt exercise: Kettlebell Cleans,
Up Clean & Hold 10 reps each side
each side

Alt exericise: Bodyweight Row

Towel Bodyweight 15 reps
3 2 60s Isometric Hold (optional:
Row Towel Grips)
 P2 | W2 | sn2
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

Scapular Optional: Fat Grips or Towel

1
Retractions 3 10-20 60s Grip

Optional: Fat Grips

12 Dumbbell Spider 10-15 Reps to failure
3 60s
Curls to failure Alt exercise: Dumbbell Bicep
Curls w/ Fat Grips

Barbell Wrist Optional: Fat Grips

3
Curls 2 10-15 60s Alt exercise: Dumbbell Wrist
Curls - Variation 1
 P2 | W2 | sn3
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

MAX Hold
1 Dumbbell Pinch 3 to failure 60s Alt exercise: Plate Pinch Holds
Holds each side

12 Isometric 3
MAX Hold
60s Optional: Fat grips or towel
Chin-Up and Hold to failure grips

Reverse Barbell 10-15 reps Alt exercise: Dumbbell

3 Bicep Curls 2 to failure 60s Hammer Curls (optional w/
fat grips)
 iron grip

WEEK 3
PHASE 2

bjj grip strength program

 P2 | W3 | sn1
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

Variation 1
15-20
1 Wrist Curls 3 60s Use dumbbell or barbell
each side Reps to failure

Variation 1
15-20 Use dumbbell or barbell
21 Wrist Extensions 3 60s
each side Reps to failure

10m 10m each variation for a total

Farmers Carry (11 yds) of 30m (33yds)
3 3 each 60s Alt exercise:
Complex
variation Heavy Farmers Carry
 P2 | W3 | sn2
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

Optional: Fat Grips or Towel

1 Dead Hang 3 MAX Hold 60s Grip
MAX Hold to failure

12 Dumbbell 3 15-20 60s

Optional: Fat Grips
Hammer Curls each side Reps to failure

Kettlebell
30s hold
3 Suitcase 3 60s Optional: Towel Grip
each side
Isometric Hold
 P2 | W3 | sn3
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

15-30s
Optional: Bumper plate,
1 Plate Pinch Holds 3 hold 60s 2-plates or 1-plate
each side

Optional: Gable Grip, S-Grip,

12 Isometric Med 3
10s
60s Buttery Fly, Wrist-to-Wrist Grip.
Ball Squeeze MAX effort Ball & Socket Grip

10 reps
Finger Tip Watch video tutorial.
3 3 hold last 60s
Push Up
rep for 10s
 iron grip

WEEK 4
PHASE 2

bjj grip strength program

 P2 | W4 | sn1
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

Optional: Towel Grips

Calf Raise 20m
1 3 60s Alt exercise: Dumbbell
Farmers Carry (22 yds) Farmers Carry (w/ Fat Grips)

15-30s Alt exercise: Plate Pinch

12 Kettlebell Bottoms 3 hold 60s Alt exercise: Kettlebell Cleans,
Up Clean & Hold 10 reps each side
each side

Alt exericise: Bodyweight Row

Towel Bodyweight 15 reps
3 3 60s Isometric Hold (optional:
Row Towel Grips)
 P2 | W4 | sn2
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

Scapular Optional: Fat Grips or Towel

1
Retractions 3 10-20 60s Grip

Optional: Fat Grips

12 Dumbbell Spider 10-15 Reps to failure
3 60s
Curls to failure Alt exercise: Dumbbell Bicep
Curls w/ Fat Grips

Barbell Wrist Optional: Fat Grips

3
Curls 3 10-15 60s Alt exercise: Dumbbell Wrist
Curls - Variation 1
 P2 | W4 | sn3
iron grip
STRENGTH BLOCK 1

exercise Sets Reps rest notes

MAX Hold
1 Dumbbell Pinch 3 to failure 60s Alt exercise: Plate Pinch Holds
Holds each side

12 Isometric 3
MAX Hold
60s Optional: Fat grips
Chin-Up and Hold to failure

Reverse Barbell 10-15 reps Alt exercise: Dumbbell

3 Bicep Curls 3 to failure 60s Hammer Curls (optional w/
fat grips)
 iron grip

WEEK 1
PHASE 3

bjj grip strength program

 P3 | W1 | sn1
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Heavy Barbell
MAX Hold Alt exercise: Kettlebell
1 Suitcase 2 60s
to failure Suitcase Isometric Hold
Isometric Hold

MAX Hold Optional: Towel grips or fat

21 One Arm Dead 2 to failure 60s grips
Hang each side Alt exercise: Dead Hang

Optional: Fat grips

Reverse Barbell 10-15 reps
3 2 to failure 60s Alt exercise: Dumbbell
Bicep Curls Hammer Curls
 P3 | W1 | sn2
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

20-30
1 Plate Pinch Pass 2 60s Alt exercise: Plate Pinch Holds
Offs pass offs

Alt exercise: Dumbbell Bicep

21 Plate Pinch Curls 2 15-20 60s Curls

Alt exercise: Havy Farmers

Heavy Towel 20m Carry
3
Farmers Carry 2 (22yds) 60s Alt exercise: Dumbbell
Farmers Carry w/ Fat Grips
 P3 | W1 | sn3
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Variation 2
Dumbbell Wrist 10-15
1 2 60s Alt exercise: Barbell Wrist Curls
Curls each side - Variation 2

Variation 2
12 Dumbbell Wrist 2
10-15
60s Alt exercise: Barbell Wrist
Extensions each side Extensions - Variation 2

Kettlebell Alt exercise: Dumbbell Bicep

3 2 10-15 60s
Rotational Curls Curls
 iron grip

WEEK 2
PHASE 3

bjj grip strength program

 P3 | W2 | sn1
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Single Arm 20m Alt exercise: Single Arm

1 Kettlebell Farmers 2 (22 yds) 60s Dumbbell Farmers Carry w/
Carry - Towel Grip each side Fat Grips

10-15 Alt exercise: Use a resistance

rotations band + Kettlebell on a Barbell
21 Wrist Rollers 2 60s
each (watch video)
direction Alt exercise: Wrist Extensions

Optional: Fat grips or towel

MAX Hold grips
3 Dead Hang 2 60s
to failure Alt exercise: Scapular
Retractions
 P3 | W2 | sn2
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Variation 2
15-20 Optional: Dumbbell or Barbell
1 Wrist Curls 2 60s Alt exercise: Wrist Curls
to failure
Variation 1 - w/ Fat Grips

Variation 2
21 Wrist Extensions 2 15-20 Optional Dumbbell or Barbell
60s Alt exercise: Wrist Extensions
to failure
Variation 1 - w/ Fat Grips

Dumbbell Skull 10-15

3
Crushers 2 to failure 60s
 P3 | W2 | sn3
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Isometric Pull-Up MAX Hold Optional: Towel or fat grips

1 2 to failure 60s Alt exerics: Dead Hang
and Hold

Alt exercise: Plate pinch holds

12 Dumbbell Pinch 2
MAX Hold
60s (preferably bumper plate
Holds each side
variation)

10-15
Dumbbell to failure Alt exercise: Dumbbell Bicep
3 2 60s
Hammer Curls each side
Curls (with fat grips)
 iron grip

WEEK 3
PHASE 3

bjj grip strength program

 P3 | W3 | sn1
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Heavy Barbell
MAX Hold Alt exercise: Kettlebell
1 Suitcase 3 60s
to failure Suitcase Isometric Hold
Isometric Hold

MAX Hold Optional: Towel grips or fat

21 One Arm Dead 3 to failure 60s grips
Hang Alt exercise: Dead Hang
each side

Optional: Fat grips

Reverse Barbell 10-15 reps
3 2 to failure 60s Alt exercise: Dumbbell
Bicep Curls Hammer Curls
 P3 | W3 | sn2
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

20-30
1 Plate Pinch Pass 3 60s Alt exercise: Plate Pinch Holds
Offs pass offs

Alt exercise: Dumbbell Bicep

21 Plate Pinch Curls 3 15-20 60s Curls

Alt exercise: Havy Farmers

Heavy Towel 20m Carry
3
Farmers Carry 2 (22 yds) 60s Alt exercise: Dumbbell
Farmers Carry w/ Fat Grips
 P3 | W3 | sn3
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Variation 2
Dumbbell Wrist 10-15 Alt exercise: Barbell Wrist Curls
1 3 each side 60s
Curls - Variation 2

Variation 2
12 Dumbbell Wrist 3 10-15 60s Alt exercise: Barbell Wrist
Extensions each side Extensions - Variation 2

Kettlebell Alt exercise: Dumbbell Bicep

3 2 10-15 60s
Rotational Curls Curls
 iron grip

WEEK 4
PHASE 3

bjj grip strength program

 P3 | W4 | sn1
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Single Arm 20m Alt exercise: Single Arm

1 Kettlebell Farmers 3 (22 yds) 60s Dumbbell Farmers Carry w/
Carry - Towel Grip each side Fat Grips

10-15 Alt exercise: Use a resistance

rotations band + Kettlebell on a Barbell
21 Wrist Rollers 3 60s
each (watch video)
direction Alt exercise: Wrist Extensions

Optional: Fat grips or towel

MAX Hold grips
3 Dead Hang 2 60s
to failure Alt exercise: Scapular
Retractions
 P3 | W4 | sn2
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Variation 2
15-20 Optional: Dumbbell or Barbell
1 Wrist Curls 3 60s Alt exercise: Wrist Curls
to failure
Variation 1 - w/ Fat Grips

Variation 2
15-20 Optional Dumbbell or Barbell
21 Wrist Extensions 3 60s
to failure Alt exercise: Wrist Extensions
Variation 1 - w/ Fat Grips

Dumbbell Skull 10-15

3 2 60s
Crushers to failure
 P3 | W4 | sn3
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Isometric Pull-Up MAX Hold Optional: Towel or fat grips

1 3 to failure 60s Alt exerics: Dead Hang
and Hold

Alt exercise: Plate pinch holds

12 Dumbbell Pinch 3
MAX Hold
60s (preferably bumper plate
Holds each side
variation)

10-15
Dumbbell to failure Alt exercise: Dumbbell Bicep
3 2 60s
Hammer Curls each side
Curls (with fat grips)
 iron grip

WEEK 5
PHASE 3

bjj grip strength program

 P3 | W3 | sn1
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Heavy Barbell
MAX Hold Alt exercise: Kettlebell
1 Suitcase 3 60s
to failure Suitcase Isometric Hold
Isometric Hold

Optional: Towel grips or fat

12 One Arm Dead 3
MAX Hold
60s grips
Hang each side Alt exercise: Dead Hang

Optional: Fat grips

Reverse Barbell 10-15 reps
3 3 to failure 60s Alt exercise: Dumbbell
Bicep Curls Hammer Curls
 P3 | W5 | sn2
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

20-30
1 Plate Pinch Pass 3 60s Alt exercise: Plate Pinch Holds
Offs pass offs

Alt exercise: Dumbbell Bicep

21 Plate Pinch Curls 3 15-20 60s Curls

Alt exercise: Havy Farmers

Heavy Towel 20m Carry
3
Farmers Carry 3 60s
(22 yds) Alt exercise: Dumbbell
Farmers Carry w/ Fat Grips
 P3 | W5 | sn3
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Variation 2
Dumbbell Wrist 10-15 Alt exercise: Barbell Wrist Curls
1 3 each side 60s
Curls - Variation 2

Variation 2
12 Dumbbell Wrist 10-15
3 60s Alt exercise: Barbell Wrist
Extensions each side Extensions - Variation 2

Kettlebell Alt exercise: Dumbbell Bicep

3 3 10-15 60s Curls
Rotational Curls
 iron grip

WEEK 6
PHASE 3

bjj grip strength program

 P3 | W6 | sn1
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Single Arm 20m Alt exercise: Single Arm

1 Kettlebell Farmers 3 (22 yds) 60s Dumbbell Farmers Carry w/
Carry - Towel Grip each side Fat Grips

10-15 Alt exercise: Use a resistance

rotations band + Kettlebell on a Barbell
21 Wrist Rollers 3 60s
each (watch video)
direction Alt exercise: Wrist Extensions

Optional: Fat grips or towel

MAX Hold grips
3 Dead Hang 3 60s
to failure Alt exercise: Scapular
Retractions
 P3 | W6 | sn2
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Variation 2
15-20 Optional: Dumbbell or Barbell
1 Wrist Curls 3 to failure 60s Alt exercise: Wrist Curls
Variation 1 - w/ Fat Grips

Variation 2
15-20 Optional Dumbbell or Barbell
21 Wrist Extensions 3 60s
to failure Alt exercise: Wrist Extensions
Variation 1 - w/ Fat Grips

Dumbbell Skull 10-15

3
Crushers 3 to failure 60s
 P3 | W6 | sn3
iron grip
STRENGTH BLOCK 2

exercise Sets Reps rest notes

Isometric Pull-Up MAX Hold Optional: Towel or fat grips

1 3 60s Alt exerics: Dead Hang
and Hold to failure

Alt exercise: Plate pinch holds

12 Dumbbell Pinch 3
MAX Hold
60s (preferably bumper plate
Holds each side variation)

Dumbbell 10-15
Alt exercise: Dumbbell Bicep
3
Hammer Curls 3 to failure 60s Curls (with fat grips)
each side
 resources
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