Stronger for the mat. Healthier for life.

The 12-week strength, conditioning, and joint-health system for grapplers who want to keep training past 40 — without breaking down.

$47 · Lifetime access · One payment

Coach guiding a grappler through a live training round — black-and-white academy photo

JOIN THE PROGRAM — $47 LIFETIME

You already train. You don't need more workouts.

You roll two, maybe three nights a week. You have a job. You have kids. You have a wife. You don't have five days a week to live in a gym.

But something's off.

Your back tweaks every couple months. You gas out in the third round when the bigger guys grind on you. Your grip dies before the round does. You walk into class on Tuesdays already half-broken from Saturday's open mat.

You know you should be lifting. You've watched the YouTube videos. You've tried the random programs. None of them fit your life. None of them fit your sport. Most of them either compete with your mat schedule or pretend you're a 22-year-old with no responsibilities.

You don't need a fitness program. You need a strength and recovery system built for the way grapplers actually live.

And because durability isn't just joints — it's recovery — you also get the nutrition and sleep modules that let you train hard and bounce back faster.

That's what this is.

Where Grapplers Get Hurt

It's Not The Tournament. It's Tuesday Night.

Most guys think the risk lives in competition. The largest survey of its kind — 1,140 BJJ athletes across 62 countries — says otherwise.

Injuries that happened in regular training, not competition

77.6%

Athletes with at least one injury costing 2+ weeks off the mat in 3 years

68.8%

Most commonly injured single area — the knee

27.1%

Injuries traced to submissions

29.7%

Injuries traced to takedowns

26.4%

And the guys getting hurt most weren't the beginners. Injury rates were significantly higher in older athletes, higher belts, and regular competitors — the exact people who assume they've already figured this out.

No program makes you injury-proof, and anybody who tells you otherwise is selling. But it does tell you where to spend your time. Knees, hips, shoulders, neck, and the ability to absorb a hard landing at the end of a long week — that's why Joint Health and Neck & Spine Resilience are built into this program instead of sold as an afterthought.

The routine most grapplers skip until something hurts. Don't be most grapplers.

Source: Hinz M, et al. “Injury Patterns, Risk Factors, and Return to Sport in Brazilian Jiu Jitsu: A Cross-sectional Survey of 1140 Athletes.” Orthopaedic Journal of Sports Medicine, 2021. Read it here. Self-reported survey data; 88.9% of respondents were male and 63.9% were regular competitors, so these figures skew toward athletes who compete.

Three phases. Twelve weeks. One system.

PHASE 1 · WEEKS 1–4

Build the Base

Goal: Lay the foundation. Strength patterns, joint prep, aerobic base, grip introduction.

You'll learn: Tempo strength (3-0-3), trap bar deadlift, rear-foot-elevated split squat, gi towel pull-ups, fat-bar farmer carries, Zone 2 conditioning, the 1×20 circuit.

Exit standard: All sessions completed at prescribed loads without compensation. Grip holds at least 30 seconds. Zone 2 feels easy.

PHASE 2 · WEEKS 5–8

Forge the Engine

Goal: Build repeatable strength, isometric durability, gas tank, grip under fatigue.

You'll learn: Heavy carries, isometric holds (split squat hold, 90° pull-up, wall sit), contrast power, anaerobic intervals, gi circuits.

Exit standard: Hold a 90° pull-up for 20 seconds. Carry 0.75x bodyweight for 60 seconds. Recover between intervals on time.

PHASE 3 · WEEKS 9–12

Sharpen the Weapon

Goal: Express force fast. Speed lifts, contrast complexes, sport-specific bursts, taper.

You'll learn: Speed lifts, landmine power, med-ball throws, contrast complexes, shark-tank rounds, gi circuits.

Exit standard: Move faster than Week 1 at the same loads. Recover faster between rounds. Walk into class feeling sharp, not crushed.

SECTION 04 · THE WEEK

How it fits into your week

A 12-week build, designed to sit alongside your mat schedule — never against it.

DAY	WHAT YOU DO	WHY
Monday	Mat (BJJ)	Skill — your priority
Tuesday	Power Day (45 min)	Speed and power, fresh from rest
Wednesday	Mat (BJJ)	Skill
Thursday	Optional mobility / off	Recover
Friday	Strength Day (45–60 min)	Strength, hypertrophy, grip
Saturday	Mat or optional conditioning	Open mat or Zone 2
Sunday	Off	Recover

Two required sessions. One optional. Always built around your mat schedule, never against it.

If you only train BJJ twice a week — there's an alternate layout. If you only have access to a backpack and a pull-up bar — every exercise has a substitute. The system bends to your life.

TWO LIFTS A WEEK. THAT'S IT.

SECTION 05 · WHAT'S INSIDE

Everything you get

Twelve weeks of training, plus five dedicated modules — built for the parts grapplers actually break, and the recovery and fueling that keep you in the fight.

BONUS MODULE · 04

Joint Health

Daily 5–10 minute routines to keep your knees, shoulders, hips, and back in the fight.

Built for the joints grappling beats up the most. Done before training as a warm-up or off-day as recovery.

BONUS MODULE · 05

Grappler's Grip

A dedicated grip-strength layer — including the full Iron Hands 14-day grip protocol.

Crushing grips, fingers, wrists, and forearms. The hands that don't quit in the fourth round.

BONUS MODULE · 06

Neck & Spine Resilience

The routine most grapplers skip until something hurts. Don't be most grapplers.

Neck strength, thoracic mobility, lower-back protection. The work that lets you keep rolling at 45 and 55.

BONUS MODULE · 07

Fuel the Engine

Eat to recover, hold your weight, and still have grip and gas in the last round.

Eleven lessons: build the plate, protein and carbs, hydration, fat loss without wrecking your gas tank, eating on the road, fueling around competition. No meal plans. No weighing rice. Just fuel that fits a grappler's life.

BONUS MODULE · 08

Sleep Like a Champ

The recovery multiplier most grapplers ignore until they're beat up.

Eight lessons: build the sleep cave, fix the three big sleep problems, handle caffeine and alcohol, and the 20-minute downshift to fall asleep faster. The work that lets you keep rolling at 35, 45, and 55.

PHYSICAL Grappler on laptop, tablet and phone

Plus everything that makes the program actually work day to day:

▸ The full 12-week training plan — every session, every set, every rep, every progression. Phase by phase.

▸ Video demos for every exercise — shot at real BJJ academies, real working-adult builds. No studio lighting. Watch on your phone at the gym.

▸ The complete exercise library — every movement broken down: setup, cues, common faults, substitutions if you don't have the equipment.

▸ Weekly coaching messages — short audio or written notes from Corey at the start and end of every week. Reinforces the work, sets the tone.

▸ Substitution rules — what to do when life or the gym doesn't cooperate. No more guessing.

▸ Fuel the Engine — nutrition for grapplers (11 lessons). Recover faster, hold your weight, keep your gas tank full.

▸ Sleep Like a Champ — sleep and recovery system (8 lessons). The recovery multiplier most grapplers ignore.

EVERY PAID CUSTOMER ALSO GETS

▸ Lifetime access. Buy it once, own it forever.

▸ Free updates as the program evolves.

▸ A 30-day money-back guarantee, no questions asked.

ALL OF IT. ONE PAYMENT. $47.

Section 06 · Who built it

Built by a coach, not a content creator.

I'm Corey Beasley. I've been coaching strength and conditioning since 1998 — helping people get stronger and prepare for sports.

I've trained fighters, grapplers, wrestlers, working adults, aging athletes, and youth athletes. I've spent my career inside real gyms, real academies, and real garages — figuring out what actually moves the needle and what's just noise.

PHYSICAL Grappler is the program I wish I'd had at 25, and the one I needed at 45. It's the work I run with my own clients, written down so you can run it too.

Stronger for the mat. Healthier for life.

Section 07 · Who this is for

Is PHYSICAL Grappler for you?

✓ This is for you if…

▸ You train grappling — BJJ, wrestling, judo, MMA, submission grappling — and you want a body that holds up to the work.

▸ You're tired of generic strength programs that don't account for what grappling actually does to your joints.

▸ You train at a real gym — garage, commercial, academy, or basement — with kettlebells, a barbell, or basic equipment.

▸ You're a working adult, parent, or aging athlete who needs to recover faster and stay durable.

▸ You want a plan written by a coach with real clients, not an algorithm.

▸ You're ready to commit to 12 weeks of focused work — three sessions a week — and see what changes.

✕ This isn't for you if…

▸ You're looking for a quick hack, a 30-day shred, or a fitness trend.

▸ You won't train at least three days a week with intent.

▸ You want a program built around machines only — this is barbell, kettlebell, dumbbell, and bodyweight work.

▸ You're recovering from a major injury or surgery and haven't been cleared by a medical professional.

▸ You expect a coach in your DMs every day — this is a self-driven program with coaching messages, not 1-on-1.

▸ You're not willing to skip a beer or a late night when training calls.

If most of the left column hits, you're in the right place.

Section 08 · Proof

Trusted by real athletes at the highest levels.

As my conditioning coach, Corey's methods have consistently driven my BJJ performance to new heights. His program is the cornerstone of my success.

Brett Collins

49-Year-Old BJJ Black Belt

I've trained globally, but nothing matches the power of these workouts. They've supercharged my strength, boosted my cardio, and kept me injury-free.

Ricardo Abreu

UFC Fighter · 2× BJJ Champion

These workouts constantly challenge and surprise me, reigniting the fun in training. They're a breath of fresh air in a world-class athlete's routine.

Shannon Slack

Former Olympic Wrestler · Bellator Fighter

Trusted by world champions, working coaches, and aging athletes — since 1998.

Section 09 · Get the program

One program. One payment. Lifetime access.

The PHYSICAL Grappler

$47

One-time payment · Lifetime access · The program never rebills

What you actually get

The PHYSICAL Grappler 12-week plan	$47
Fuel the Engine — nutrition system	$47 value
Sleep Like a Champ — recovery system	Included
You pay today	$47

The nutrition and recovery systems alone normally run $47 — built in here at no extra cost.

Get PHYSICAL Grappler — $47

Secure checkout · Instant access · 30-day guarantee

🔓

Lifetime Access

Buy once. Yours forever. Every future update included.

🛡️

30-Day Guarantee

Run it. If it doesn't deliver, full refund. No questions.

⚡

Grappler Support Hub

Lifetime access to your Grappler Support Hub inside PHYSICAL HQ, included free with your purchase. You also get your first 30 days of full PHYSICAL HQ free — all sport tracks, live coaching, community. $47/month after that, cancel anytime.

12 weeks of work. One coach. The program I run with real grapplers — written down so you can run it too.

Included With Your Purchase

Your First 30 Days Inside PHYSICAL HQ. Free.

Buy THE PHYSICAL GRAPPLER and you can add 30 days of full PHYSICAL HQ on the house — every sport track, the conditioning modules, the full program library, monthly Q&A calls, and a room of athletes training the same system. Nothing is charged for 30 days.

First 30 days	Free
After that	$47 / month
Cancel	Anytime, two clicks

Tick one box at checkout and it is yours. No separate purchase, no second decision — the option is right there when you buy THE PHYSICAL GRAPPLER.

THE PHYSICAL GRAPPLER is still a one-time payment with lifetime access. PHYSICAL HQ is separate, optional, and free for 30 days.