Grappling Training Plan, Intermediate
16-Week Intermediate No-Gi Grappling Plan
Sixteen weeks for grapplers with a foundation. Five sessions per week, two live days, one competition specific day, a strength block, and a taper into a regional no gi tournament in week 16.
Duration
16 weeks
Sessions / week
5
Per session
75-90 min
Level
Intermediate
Professor Leo
Grappling coach, guard systems, passing, submissions
Before You Start
- At least 12 months of consistent training
- Able to complete 6 five minute rolls without stopping
- Comfortable with basic submissions and sweeps
- No unresolved neck, back, or shoulder issues
Week by Week Structure
Weeks 1-4: Volume and Guard Systems
Build a primary guard system (butterfly, half, or open). Grow the passing game. Two live rounds per week at moderate intensity.
Monday: Guard System Drilling
90 minWarm up (15 min)
- Solo drills
Guard (45 min)
- Butterfly sweep, 4 rounds of 3 minutes
- Half guard to X guard transition, 4 rounds of 3 minutes
- Collar tie hunt and break, 3 rounds of 3 minutes
Cool down (30 min)
- Mobility
Tuesday: Strength
75 minWarm up (10 min)
- Dynamic
Strength (55 min)
- Back squat, 4 x 6 at 75 percent 1RM
- Bench press, 4 x 6 at 75 percent 1RM
- Weighted pull up, 4 x 6
- Trap bar deadlift, 3 x 6
- Farmer carry, 3 x 40 meters
Cool down (10 min)
- Mobility
Thursday: Live Rolling
90 minWarm up (15 min)
- Drilling
Live (55 min)
- 8 rounds of 5 minutes with full rotation
- Focus on guard retention, not submission hunting
Cool down (20 min)
- Mobility
Friday: Passing Drilling
75 minWarm up (15 min)
- Solo drills
Passing (45 min)
- Double under pass, 4 rounds of 3 minutes
- Stack pass against high guard, 4 rounds of 3 minutes
- Leg drag pass entry, 3 rounds of 3 minutes
Cool down (15 min)
- Mobility
Saturday: Long Roll Plus Conditioning
90 minWarm up (15 min)
- Drilling
Live (45 min)
- 6 rounds of 6 minutes, rotating partners
Conditioning (20 min)
- Bike, 8 rounds of 30 seconds hard, 60 seconds easy
Cool down (10 min)
- Mobility
Weeks 5-8: Leg Entry and Submission Chain
Introduce a structured leg entanglement system (ashi garami, 50/50, saddle). Build submission chains, not single attempts.
Monday: Leg Entry Drilling
90 minWarm up (15 min)
- Solo drills
Leg entries (50 min)
- Ashi garami entry from half guard, 4 rounds of 3 minutes
- Saddle entry from top guard retention, 4 rounds of 3 minutes
- Leg exit and reset, 3 rounds of 3 minutes
Cool down (25 min)
- Mobility
Note: Drill heel hook as a hold, not a finish. Partner taps on tension, not torque.
Tuesday: Strength Peak
75 minWarm up (10 min)
- Dynamic
Strength (55 min)
- Back squat, 5 x 4 at 82 percent 1RM
- Weighted pull up, 5 x 3
- Bench press, 4 x 4 at 80 percent 1RM
- Romanian deadlift, 3 x 6
Cool down (10 min)
- Mobility
Thursday: Live Rolling
90 minWarm up (15 min)
- Drilling
Live (55 min)
- 8 rounds of 5 minutes, rotating partners
Cool down (20 min)
- Mobility
Friday: Submission Chain
75 minWarm up (15 min)
- Solo drills
Chain drilling (45 min)
- Kimura to back take to rear naked choke, 4 rounds of 3 minutes
- Armbar to triangle to omoplata chain, 4 rounds of 3 minutes
Cool down (15 min)
- Mobility
Saturday: Competition Simulation
90 minWarm up (15 min)
- Drilling
Matches (50 min)
- 5 matches of 6 minutes with 3 minute rest, IBJJF style scoring called
Cool down (25 min)
- Film review
Weeks 9-12: Tactical Live Blocks
Shift to tournament specific work. Short intense rounds, reset formats, and scoring called live. Strength drops to maintenance.
Monday: Quick Exchange Live
85 minWarm up (15 min)
- Drilling
Live (50 min)
- 10 rounds of 3 minutes at 75 percent, rotating partners
Cool down (20 min)
- Mobility
Tuesday: Strength Maintenance
60 minStrength (45 min)
- Front squat, 3 x 5
- Row, 3 x 6
- Bench press, 3 x 5
- Trap bar deadlift, 3 x 5
Cool down (15 min)
- Mobility
Thursday: Tournament Simulation
90 minWarm up (15 min)
- Drilling
Matches (50 min)
- 5 matches with full scoring, overtime rules, bracket style
Cool down (25 min)
- Film review
Friday: Conditioning
60 minIntervals (40 min)
- Bike, 12 rounds of 30 seconds hard, 45 seconds easy
Core (15 min)
- Farmer carry, hollow hold, side plank
Cool down (5 min)
- Mobility
Saturday: Positional Live
85 minWarm up (15 min)
- Drilling
Positional (50 min)
- Start in bad positions: bottom side control, back taken, leg entangled
- 8 rounds of 5 minutes rotating start positions
Cool down (20 min)
- Mobility
Weeks 13-16: Taper and Tournament
Volume drops 30 to 40 percent. Last hard live in week 14. Week 16 is the event.
Monday: Light Drill
60 minWarm up (10 min)
- Solo drills
Drill (35 min)
- Review favorite 2 sweeps, 2 passes, 2 submissions, 4 rounds of 3 minutes
Cool down (15 min)
- Mobility
Tuesday: Speed Strength
50 minStrength (35 min)
- Trap bar jump, 4 x 3
- Row, 3 x 5
- Weighted pull up, 3 x 3
Cool down (15 min)
- Mobility
Thursday: Flow Rolls (Week 13-14 only)
60 minWarm up (15 min)
- Drilling
Flow (30 min)
- 4 rounds of 5 minutes flow rolling at 50 percent
Cool down (15 min)
- Mobility
Note: No rolling in weeks 15 or 16.
Friday: Weigh In Rehearsal (Week 15)
45 minSolo drills (20 min)
- Light shrimps, bridges
Weigh in dry run (25 min)
- Rehearse weight plan, food timing
Saturday: Tournament (Week 16)
VariableWarm up (30 min)
- Drilling, flow
Matches (30 min)
- Tournament matches per bracket
Recovery (60 min)
- Rehydration, food, rest
Key Techniques
Butterfly sweep
From butterfly guard, using underhooks and elevator hooks to tip the opponent and come up on top. Requires hip elevation off the mat, not arm pulling.
Knee cut pass
A half guard pass that cuts the top knee through the opponent far leg while keeping underhook and cross face pressure.
Ashi garami entry
A single leg X variant that isolates one leg for control and straight ankle or heel hook attacks. Requires careful attention to knee angle during drilling.
Back take from turtle
From the top of turtle, inserting a hook while breaking the opponent grip and securing a seat belt as they expose the back.
D arce choke
Front headlock submission. Controls the head while the free arm feeds behind the opponent neck, trapping a hand in the choke triangle.
Fueling and Recovery
Intermediate no gi grapplers need to manage both performance and weight class targets. Typical daily intake is 2600 to 3200 calories depending on body mass and session volume. Protein stays at 1.8 to 2.0 grams per kilogram. Carbohydrate is 4 to 6 grams per kilogram on training days, 3 to 4 on recovery days. Hydration is critical for both performance and skin health. Creatine monohydrate supports grip endurance and short burst output. Avoid probiotics and greens powders without third party certification. For weight class competitors the target is to sit within 2 to 3 percent of class weight at week 14, allowing a small water manipulation in the final 48 hours if the event permits same day weigh ins. IBJJF and ADCC have different weigh in rules. Confirm the specific event policy well in advance.
Equipment Checklist
- No gi rashguards and grappling shorts without pockets
- Mouthguard
- Mat sandals
- Athletic tape for fingers and toes
- Barbell and rack access
- Pull up bar
- Assault bike or rower
Progress Milestones
Week 4
Guard system produces sweeps against resisting partners in live rolling.
Week 8
Leg entry system works in positional rolls without joint tweaks.
Week 12
Tournament simulation shows full match scoring executed under pressure.
Week 14
Last hard live day complete, weight and body composition on track.
Week 16
Tournament matches completed cleanly with a plan 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
When is it safe to start heel hooks?+
In training only after you have a full year of consistent practice and a coach who supervises leg entanglement work. In competition only in the divisions that allow them. IBJJF adult blue belt and above no gi allows heel hooks. ADCC allows them in all divisions. Verify the specific ruleset for your event.
Do I need a strength coach?+
Not required, but useful. Grapplers often under train strength and end up with chronic low back issues by year 3. A coach helps sequence strength around rolling volume. If self coaching, use a simple twice weekly template and track bar speed.
How do I manage the weight cut?+
No cut greater than 4 percent of body weight in the final 48 hours. Large cuts through the week produce poor performance and elevated infection risk. If the cut looks aggressive in week 10, move up a class instead.
Should I compete gi and no gi?+
Pick the primary target for this cycle. Gi and no gi share most fundamentals, but tactical positioning, time pressure, and grip games differ. Switching focus late in camp creates confusion.
What if I get a skin infection in week 12?+
Stop rolling immediately. See a doctor, get diagnosed, treat it properly, and clear it before returning. Rolling through an infection gets you banned from the gym and puts every partner at risk.