Who this program is for
- BJJ practitioners
- Wrestlers
- Judoka
- Martial artists seeking supplemental strength and conditioning
Gladiator Standard builds the athlete. It does not compete with the mat.
ADVANCED · 8-WEEK P2S PROGRAM
Gladiator Standard
An eight-week strength and conditioning program designed to support BJJ, wrestling, judo, and other grappling disciplines without pretending to teach grappling skill.
PROGRAM LENGTH8 weeks
WEEKLY SCHEDULE5 days
SESSION LENGTH45–65 minutes
TRAINING LEVELAdvanced
GRAPPLING SUPPORT & REPEAT-EFFORT CAPACITY
Build the athlete alongside the mat work
Develop strength, grip, rotational power, balance, aerobic recovery, isometric strength, and repeat-effort capacity to complement grappling and martial-arts training. No direct loaded neck exercises are prescribed.
Equipment and space
Barbell, kettlebells, dumbbells, pull-up bar, jump rope, sandbag, medicine ball, floor space.
Review the exercises in P2S before your first session so you know which equipment and space each day needs. Built-in programs can be modified to suit your training preferences.
THE WEEKLY STRUCTURE
Know the plan before you start.
Strength and control, conditioning and movement, rotation and power, grip and isometrics, and repeat-effort capacity make up the five-day structure. The plan supports BJJ, wrestling, judo and other grappling disciplines. It develops physical qualities alongside your sport practice; it does not teach grappling technique.
- Day 01Strength & Control
- Day 02Conditioning & Movement
- Day 03Rotation & Power
- Day 04Grip & Isometrics
- Day 05Repeat-Effort Capacity
Session lengths are approximate. Actual duration depends on rest periods, equipment setup, and the work you complete. Follow the day-by-day exercise targets and progression shown in the app.
RUN THE PLAN IN P2S
Make the work visible.
Consider your existing mat schedule when reviewing this program. Track the strength, grip and conditioning work you complete, and adjust your training preferences to fit your workload. The program includes balance, bracing and aerobic-recovery work, and does not prescribe direct loaded neck exercises.
P2S keeps exercises, working sets, repetitions, weights and training history together. Built-in timers support rest and timed work, while supported Apple Watch sessions keep useful tools close at hand. You can review completed sessions in your training history and statistics.
Gladiator Standard is one of six built-in P2S training paths. The app also includes a custom program builder and standalone ruck tracking. No P2S account is required, and your training records stay on your device.
EXPLORE THE LINEUP
Compare your other training paths.
Download P2S for iPhone to review the programs. The seven-day trial begins when you start it in the app and does not automatically charge you. Lifetime Pro access is a one-time $49.99 USD purchase; local pricing is shown in the app.
PREPARED TO SERVE
Take P2S with you.
Plan your training. Log the work. Track your progress. Get P2S on your iPhone and train with Apple Watch.
Download on the App StoreBuilt for iPhone + Apple Watch
to open the App Store.