If you've ever trained BJJ and hit the gym in the same week, you know the struggle: Your legs are fried from squats. Your grip is destroyed from deadlifts. And then you're supposed to show up for sparring at 70% intensity with fresh legs?
Most people try to "wing it"—train randomly, hope recovery happens, and wonder why they plateau.
But what if there was a system that coordinated your strength days with your technique days? That strategically staggered your intensity? That told you exactly what to do every single day for maximum progress?
That's what I'm sharing today.
THE PROBLEM (Why This Matters)
Here's what I see from my students who struggle most:
They do heavy squats on Monday, then expect to flow roll smoothly on Tuesday
They have no plan for recovery nutrition (so they eat randomly post-training)
They train hard every single day → burnout by week 3
They're "too sore" to execute technique because their programming is chaotic
They never actually improve because there's no progression structure
These aren't motivation problems. They're system problems. You can't out-motivation a bad training plan.
THE SOLUTION
I've just created a complete 7-day training checklist that balances:
Strength days (Monday, Thursday, Friday)—when you're fresh enough to move heavy weight.
Technique days (Tuesday, Wednesday, Friday)—when your nervous system can absorb new skills.
Intensity management—Heavy sparring only after adequate recovery.
Recovery checkpoints—Nutrition, sleep, and hydration targets built into each day.
Progressive structure—Week 1-4 adjustments so you're always pushing forward.
Beginner-to-advanced modifications - Works whether you're 3 months or 3 years into BJJ.
Every single day includes:
Exact warm-up sequences
Specific exercises with sets/reps
Rest periods
Technique focus (which submission to drill, which position to practice)
Post-training recovery checklist
This isn't generic. It's built specifically for grapplers juggling both sports.
THE RESULTS (What You'll Get)
In 4 weeks following this system, you'll notice:
Strength gains: 5-10% increase in your main lifts (tracked in the checklist)
Better technique retention: Drilling the right techniques at the right time
Genuine energy: No more "crushing" yourself into exhaustion
No guesswork: You know exactly what to do Monday-Sunday
Accountability: The daily checkoff system keeps you honest
Confidence: You'll walk into the gym and onto the mat knowing your plan
And the best part? You can track all of this. The checklist includes a 4-week scorecard so you can see your own transformation.
HOW TO USE IT (Make It Actionable)
Here's exactly what to do:
Download the PDF below
Print it out (or save to your phone)
Start Monday—pick your heaviest lift for that first strength session
Check off daily—physical checkmarks matter for commitment
Review every Sunday—look at the "Performance Notes" section and celebrate small wins
The checklist works best when you repeat it for 4 weeks. After week 4, you'll increase weights 5-10% and run it again with slightly higher intensity.
Real transformation isn't flashy—it's the system you stick with.
FAQ (Address Objections)
"I don't have time for this" → Start with 3 gym + 2 BJJ sessions. You can scale up. The template works at any volume.
"What if I miss a day?" → Skip it. Don't double up the next day. Just start the next day fresh. 80% consistency beats 100% perfection for a few weeks.
"I'm already pretty strong/good at BJJ" → The advanced modifications section shows you how to increase intensity and complexity. This isn't one-size-fits-all.
"Can I modify the exercises?" → Absolutely. Swap lifts you prefer (as long as you hit the same movement patterns). The structure matters more than the exact barbell.
It's a printable PDF. Save it, print it, use it for the next 4 weeks. No catch.
Then tell me: Did you stick with it? Did you see progress? Reply to this email—I actually read them.
This checklist is designed to be shared. If it helps you, send it to your training partners. Your whole team gets better together.
That's how we build a strong community.
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Train hard. Recover harder.
Ben—The Grappler's Toolkit
P.S. The checklist includes a why section for every week's progression. If you understand why Monday is strength but Tuesday is BJJ-focused, you'll stay consistent. Understanding the system matters.
P.P.S. Sunday's rest day is non-negotiable. Seriously. Recovery is when you grow.