Grappling Training Plan, Advanced
20-Week Advanced No-Gi Grappling Plan
Twenty weeks for high level competitors targeting an ADCC trial, EUG, or equivalent. Six sessions per week across live rolling, specific grappling, strength, and conditioning. Built around block periodization and tactical opponent study.
Duration
20 weeks
Sessions / week
6
Per session
90-120 min
Level
Advanced
Professor Leo
Grappling coach, guard systems, passing, submissions
Before You Start
- At least 3 years of consistent training
- Competed in at least 5 regional or national events
- Active IBJJF or ADCC license where applicable
- Baseline back squat 1.5x bodyweight, 6 clean pull ups
- No joint surgery within 6 months
Week by Week Structure
Weeks 1-5: General Preparation
Aerobic base, max strength block, broad technical drilling. Two live days per week at moderate intensity.
Monday: Drilling Plus Strength
120 minWarm up (15 min)
- Solo drills
Drilling (50 min)
- Guard retention system drill, 4 rounds of 5 minutes
- Passing system drill, 4 rounds of 5 minutes
Strength (45 min)
- Back squat, 5 x 5 at 80 percent 1RM
- Bench press, 5 x 5 at 80 percent 1RM
- Weighted pull up, 4 x 5
- Trap bar deadlift, 3 x 5 at 80 percent 1RM
Cool down (10 min)
- Mobility
Tuesday: Live Rolling
90 minWarm up (15 min)
- Drilling
Live (55 min)
- 8 rounds of 6 minutes, rotating partners
Cool down (20 min)
- Mobility
Wednesday: Conditioning
75 minIntervals (45 min)
- Bike, 10 rounds of 60 seconds hard, 60 seconds easy
Core and carries (25 min)
- Farmer carry, 4 x 40 meters
- Hollow hold, side plank
Cool down (5 min)
- Mobility
Thursday: Specific Drilling
90 minWarm up (15 min)
- Solo drills
Specific (55 min)
- Back take sequences, 5 rounds of 4 minutes
- Leg entry and exit drill, 5 rounds of 4 minutes
Cool down (20 min)
- Mobility
Friday: Strength Lower
80 minWarm up (10 min)
- Dynamic
Strength (60 min)
- Front squat, 5 x 5 at 75 percent 1RM
- Trap bar deadlift, 4 x 5 at 80 percent 1RM
- Hip thrust, 4 x 8
- Farmer carry, 4 x 40 meters
Cool down (10 min)
- Mobility
Saturday: Long Live
100 minWarm up (15 min)
- Drilling
Live (65 min)
- 10 rounds of 6 minutes
Cool down (20 min)
- Mobility, film review
Weeks 6-10: Specific Preparation
Strength to power. Tactical positional blocks. Opponent film starts.
Monday: Power Plus Specific
110 minWarm up (10 min)
- Dynamic
Power (40 min)
- Trap bar jump, 5 x 3
- Med ball slam, 4 x 5
- Weighted pull up, 4 x 4
Specific drilling (45 min)
- Match style scrambles from turtle, 5 rounds of 4 minutes
- Leg pummel and entry, 5 rounds of 3 minutes
Cool down (15 min)
- Mobility
Tuesday: Hard Live
100 minWarm up (20 min)
- Drilling
Live (55 min)
- 7 rounds of 7 minutes at 75 percent, rotating partners
Cool down (25 min)
- Film review
Wednesday: Strength Upper
75 minWarm up (10 min)
- Dynamic
Strength (55 min)
- Bench press, 5 x 3 at 85 percent 1RM
- Weighted pull up, 5 x 3
- Row, 4 x 6
- Face pull, 3 x 12
Cool down (10 min)
- Mobility
Thursday: Situational Live
100 minWarm up (15 min)
- Drilling
Situations (60 min)
- Start in bad position each round: back taken, leg entangled, bottom of mount
- 8 rounds of 6 minutes, rotating positions
Cool down (25 min)
- Film review
Friday: Conditioning Plus Mobility
70 minIntervals (35 min)
- Bike, 10 rounds of 30 seconds hard, 60 seconds easy
Mobility (25 min)
- Hip and thoracic mobility flow
- Shoulder dislocations, 3 x 10
Cool down (10 min)
- Breath work
Saturday: Match Simulation
100 minWarm up (15 min)
- Drilling
Matches (60 min)
- 5 matches of 10 minutes with full ruleset calling
Cool down (25 min)
- Film review
Weeks 11-15: Pre Competition
Style specific partners, fight plan drilling, short intense blocks. Strength in maintenance.
Monday: Opponent Style Drill
85 minWarm up (15 min)
- Solo drills
Drilling (45 min)
- Partner mimics opponent style, 5 rounds of 5 minutes positional
Cool down (25 min)
- Film review
Tuesday: Strength Maintenance
60 minStrength (45 min)
- Front squat, 3 x 5
- Bench press, 3 x 5
- Pull up, 3 x 5
- Med ball slam, 4 x 3
Cool down (15 min)
- Mobility
Wednesday: Fight Plan Live
100 minWarm up (20 min)
- Drilling
Live (50 min)
- 6 rounds of 8 minutes at 70 percent, strict fight plan execution
Cool down (30 min)
- Film review
Thursday: Short Intense Live
85 minWarm up (15 min)
- Drilling
Live (50 min)
- 10 rounds of 3 minutes at 85 percent, 1 minute rest
Cool down (20 min)
- Mobility
Friday: Conditioning
65 minIntervals (40 min)
- Bike, 12 rounds of 20 seconds hard, 40 seconds easy
Core (20 min)
- Weighted carry, hollow hold, side plank
Cool down (5 min)
- Mobility
Saturday: Tournament Simulation
100 minWarm up (20 min)
- Drilling
Matches (55 min)
- Full bracket simulation, 5 matches back to back with real rest timing
Cool down (25 min)
- Film review
Weeks 16-20: Taper and Event
Volume drops. Last live in week 17. Last strength day in week 18. Weeks 19 and 20 are sharpening and event.
Monday: Light Drill
60 minWarm up (10 min)
- Solo drills
Drill (35 min)
- Primary sweeps, passes, and submissions, 4 rounds of 3 minutes
Cool down (15 min)
- Mobility
Tuesday: Speed Strength (Week 17-18)
50 minStrength (35 min)
- Trap bar jump, 4 x 3
- Weighted pull up, 3 x 3
- Row, 3 x 5
Cool down (15 min)
- Mobility
Wednesday: Light Live (Week 17)
70 minWarm up (15 min)
- Drilling
Live (35 min)
- 4 rounds of 5 minutes at 50 percent, trusted partner
Cool down (20 min)
- Mobility
Note: No live rolling in weeks 18, 19, 20.
Thursday: Drill Only
55 minDrill (40 min)
- Fight plan rehearsal, 4 rounds of 3 minutes per scenario
Cool down (15 min)
- Mobility
Friday: Weigh In and Match Rehearsal (Week 19)
50 minSolo drills (20 min)
- Light shrimps
Weigh in rehearsal (30 min)
- Food, water plan, rehydration timing
Saturday: Event (Week 20)
VariableWarm up (30 min)
- Drilling, flow
Matches (60 min)
- Bracket matches per event rules
Recovery (90 min)
- Rehydration, food, rest
Key Techniques
Leg drag to back take
A passing sequence that drags the far leg across, creating a window to attack the opponent back from turtle or seated position.
X guard lift and sweep
From X guard, elevating the opponent leg and collapsing the base leg to execute a controlled sweep to top position.
Heel hook from saddle
A controlled finish from the saddle position. Emphasize slow exposure, not torque, and clear tap signals. Never drill explosively.
Wrestling up from butterfly
Using butterfly guard as a platform to wrestle up into a single leg takedown or a front headlock.
Bow and arrow choke
Back control choke using a collar grip and a leg hooked over the shoulder to create leverage. Requires precise hand position to avoid escape.
Fueling and Recovery
Advanced competitors in a 20 week camp should work with a sports dietitian. General daily intake sits at 3000 to 3800 calories for 70 to 90 kilogram athletes. Protein 2.0 to 2.4 grams per kilogram, carbohydrates cycled 4 to 7 grams per kilogram depending on session demand, fat 0.8 to 1.2 grams per kilogram. The final 2 weeks emphasize carbohydrate availability because grappling relies on glycolytic output. Weight class plan should be confirmed 12 weeks out and not changed. Weight cuts beyond 4 percent of body weight 48 hours from weigh in degrade performance. Creatine, beta alanine, and caffeine are the only well supported ergogenic aids. All three are WADA legal. Drug tested competitors must use Informed Sport or NSF Certified for Sport products exclusively.
Equipment Checklist
- Multiple rashguards and fight shorts
- Ear guards for ongoing protection
- Athletic tape
- Mouthguard if needed
- Full barbell access and power rack
- Pull up bar, rings
- Assault bike or rower
- Scale accurate to 100 grams for final week
Progress Milestones
Week 5
Strength block peaks 3 to 5 percent above baseline.
Week 10
Opponent film review integrated into training focus.
Week 15
Match simulation shows fight plan holding under bracket pressure.
Week 17
Last live day, no injuries, no hard submissions taken.
Week 20
Event matches completed, weight made cleanly, recovery executed.
Cross Train With
Track this plan in Grappling AI
Log every session, get AI video feedback on your technique, and follow Professor Leo as a personal coach inside the app.
Frequently Asked Questions
Should I train gi during a no gi camp?+
One gi session per week is useful for grip endurance and control systems, especially if the competition format is long matches. Two or more diverts focus. Cut gi entirely in the final 6 weeks.
How do I manage training partners at this level?+
Have 4 to 6 primary partners with varied styles. Include at least one wrestler, one leg locker, one pressure passer, and one guard player. Training with the same two partners all camp caps development.
Is it safe to drill heel hooks at 85 percent?+
No. Heel hooks should be drilled at positional control, then finished at 30 percent tension with a cooperative partner. Hard cranks in training are the main cause of career ending knee injuries in no gi.
What if I am injured in week 14?+
Modify, do not abandon. Shoulder issue means strict bottom game drilling and conditioning. Knee tweak means upper body focus. Missing a week entirely is rarely necessary. Surgery territory means pull from the event.
How far out should I finalize the weight plan?+
Week 10. Commit to the class and work backward. Late class changes at week 16 produce desperate cuts and poor performances.