Strength & Conditioning for Grapplers
One of the top athletes I've trained, my BJJ coach Chris Jones owner of Nucleus BJJ, after a dominant year of competition in 2017 winning gold at IBJJF Pans, Masters Worlds, Nogi Pans, and Nogi Worlds!
Whether you compete at the elite level, or train for self defense and personal development, a properly planned strength and conditioning workout can enhance your jiu jitsu training.
I offer a variety of different coaching options both in-person at my private training center or through my online coaching program.
There are many approaches to strength and conditioning, but they all begin with a thorough assessment in order to determine the appropriate path to accomplishing your goals. All of my programs are designed, and adjusted, to your specific needs as no two athletes are at the same level of physical preparedness at any point in time. This is why a general program you see in a magazine or blog article may not be the most effective approach for you as an individual. An effective training plan will utilize the scientific principles of training in a way that allows you to progress while enhancing your martial arts training.
In-Person Strength and Conditioning Coaching
If you are interested in working for me in-person, either privately or in one of my group training sessions email me at [email protected] to inquire about the services offered at my gym.
Online Strength and Conditioning Coaching for Grapplers
Email [email protected] for more information or scroll below to sign up for a specific program.
In addition to my in-person training programs I offer online coaching for those looking for guidance in their strength training and conditioning training. After conducting an initial consultation your program is built based on your individual needs taking into consideration your specific goals and the training center and equipment you have access to. Whether you are training for elite level competition, or simply looking to improve your health, fitness, and resiliency on the mats, I can help you accomplish your goals in an efficient and effective manner.
I offer a variety of different coaching options both in-person at my private training center or through my online coaching program.
There are many approaches to strength and conditioning, but they all begin with a thorough assessment in order to determine the appropriate path to accomplishing your goals. All of my programs are designed, and adjusted, to your specific needs as no two athletes are at the same level of physical preparedness at any point in time. This is why a general program you see in a magazine or blog article may not be the most effective approach for you as an individual. An effective training plan will utilize the scientific principles of training in a way that allows you to progress while enhancing your martial arts training.
In-Person Strength and Conditioning Coaching
If you are interested in working for me in-person, either privately or in one of my group training sessions email me at [email protected] to inquire about the services offered at my gym.
Online Strength and Conditioning Coaching for Grapplers
Email [email protected] for more information or scroll below to sign up for a specific program.
In addition to my in-person training programs I offer online coaching for those looking for guidance in their strength training and conditioning training. After conducting an initial consultation your program is built based on your individual needs taking into consideration your specific goals and the training center and equipment you have access to. Whether you are training for elite level competition, or simply looking to improve your health, fitness, and resiliency on the mats, I can help you accomplish your goals in an efficient and effective manner.
Option 1: Off Season Strength and Conditioning - $149/month
This coaching option includes a progressive weekly strength and conditioning program designed uniquely for your goals. Each week you will get a program designed and updated based on the previous week's training. This program also includes video technique analysis and feedback to help improve exercise form and unlimited weekly consultation via text or email.
This coaching option includes a progressive weekly strength and conditioning program designed uniquely for your goals. Each week you will get a program designed and updated based on the previous week's training. This program also includes video technique analysis and feedback to help improve exercise form and unlimited weekly consultation via text or email.
Option 2: Fight Camp Competition Preparation - $250/competition
This coaching option is an 8-week specialization course for the competitor gearing up for a competition or tournament. This program is designed specifically to help the athlete peak and taper for their event so that they are at the highest possible level of physical preparedness on event day. This program includes weekly program updates and unlimited consultation via text or email.
This coaching option is an 8-week specialization course for the competitor gearing up for a competition or tournament. This program is designed specifically to help the athlete peak and taper for their event so that they are at the highest possible level of physical preparedness on event day. This program includes weekly program updates and unlimited consultation via text or email.
Option 3: One Time Program Design - $80
This coaching option is a one time program design to give you a general "plug and play" template to implement on your own. This is a good option for someone who isn't looking for coaching specifically, but instead a highly effective program that you can tweak and adjust on your own. This program includes a weekly training template with some general tips on progression and one initial consultation after your receive the program to answer any questions you have regarding the contents.
This coaching option is a one time program design to give you a general "plug and play" template to implement on your own. This is a good option for someone who isn't looking for coaching specifically, but instead a highly effective program that you can tweak and adjust on your own. This program includes a weekly training template with some general tips on progression and one initial consultation after your receive the program to answer any questions you have regarding the contents.
Option 4: Seminars, Clinics, and Workshops - set up to individual needs
If you are interested in hosting a hands-on workshop at your academy or gym, email me at [email protected] to discuss details and options I offer for these specific services.
If you are interested in hosting a hands-on workshop at your academy or gym, email me at [email protected] to discuss details and options I offer for these specific services.
Athlete Testimonials
Ryan Ford, Host of The BJJ Fanatics Podcast, BJJ Brown Belt, Creighton MMA, Instagram: @gringoryan
"Along my journey in Jiu-Jitsu there have been several pivotal people that have had an impact on me. My instructors, teammates and respected black belts I’ve had the privilege of learning from have helped me to make great technical strides in the application of my Jiu-Jitsu. But there has only been one person that has been able to give me significant physiological advancements in my game, and that person is Coach Scott Shetler. There has been a mantra within the Jiu-Jitsu community for decades that being strong or athletic shouldn’t be desired as much as being technically skilled. Jiu-Jitsu has been marketed for a long time as the art that teaches the weak, the timid, the small and the old to overcome opponents with significant physical advantages over them in a confrontation. This has grown a culture that greatly values technique and the scientific applications of Jiu-Jitsu. Unfortunately it also sometimes results in the mockery of bodybuilder types or a general negative stigma around lifting weights or focusing “too much” on getting stronger. While I agree that skill is key, after training for 15 years in the art I have come to realize that strength absolutely matters. However, strength without the proper aim is practically useless in Jiu-Jitsu. A strong person with no understanding of the techniques will get tapped again and again by a smaller intermediate practitioner. But once you reach a sufficient level of technical understanding, building strength that is focused around the biomechanical movements used in the art as well as conditioning the body to have high muscular endurance is incredibly beneficial to any practitioner. And this is what Scott does so well. I jokingly refer to him as “The Mad Scientist”. Scott has a deep understanding of the intricate physical needs that Jiu-Jitsu athletes require for success and the dynamic strength regimens he puts my teammates and I through are all meticulously designed to enhance the key muscle groups we use most on the mats. I compare what Scott does to performance car racing. Naturally, the driver will need to spend years honing skills behind the wheel, reaction speed, tactics and strategy. But he also needs a powerful vehicle that can handle the demands of the race. You can be the best driver in the world but if you show up to a race with a beater, you will suffer. Scott’s approach results in significant advancements in physical abilities in training. Rounds of rolling feel shorter, scrambles seem easier and the benefits of applying strength properly to techniques is immediately recognizable. In the past I attempted many times in vein to build strength on my own. I found myself just doing generic weight training exercises that didn’t seem to have any real relation to Jiu-Jitsu. With Scott’s guidance over the years, I have been able to develop a much deeper understanding of my body than I previously had. I’ve also learned that building strength is an art within itself and like Jiu-Jitsu, takes time to develop. I’m thankful to have Scott as my coach, leading me in the right direction to be my very best on the mats."
Logan "Chanchito" Santos, BJJ Black Belt, Creighton MMA, Instagram: @chanchitobjj
"Training with Scott was one of the most unique and beneficial experiences I have ever had. His knowledge and creativity in his programming lead me to have a better experience and overall understanding of what we are trying to accomplish in training. I have grown so much from my time of training with Scott and would recommend anybody to train with him."
Chad "Kodiak" Fields, BJJ Black Belt, Fight Sports Miami, Instagram: @kodiakfields
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"I had the pleasure of training with Scott during my last year living in Atlanta. To say my strength hit another level would be an understatement. Scott's knowledge and overall understanding of how to build an athlete for their specific sport is unmatched within the region. I highly recommend any athlete who's serious about their performance get with Coach Shetler. He's the secret weapon every pro needs to achieve maximum performance."
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Verity Yata, BJJ Purple Belt, Creighton MMA, Instagram: @crazy.asian.lady
"I've been training jiu jitsu for about 9 years now. I've been training with Scott for 2 years. It was my goal to work with Scott and get stronger for jiu jitsu.
He created a program for the jiu jitsu team and I've been following that program for the past few years. It has gotten me significantly stronger. I've been able to lift things that I didn't know were possible. Getting stronger has also helped me in jiu jitsu. I roll with a lot of guys who get all wide eyed after they roll with me and say "Damn! You're strong!"
I love working with Scott. He's creative, innovative, intelligent, and a fun character to be around. He's been working with me recently with rehab for a knee surgery and he's had much better advice than my physical therapist. He's a walking encyclopedia of knowledge on exercise science and he's always willing to help. I highly recommend training with Scott.
Feel free to follow my fitness journey via my Instagram @crazy.asian.lady."
He created a program for the jiu jitsu team and I've been following that program for the past few years. It has gotten me significantly stronger. I've been able to lift things that I didn't know were possible. Getting stronger has also helped me in jiu jitsu. I roll with a lot of guys who get all wide eyed after they roll with me and say "Damn! You're strong!"
I love working with Scott. He's creative, innovative, intelligent, and a fun character to be around. He's been working with me recently with rehab for a knee surgery and he's had much better advice than my physical therapist. He's a walking encyclopedia of knowledge on exercise science and he's always willing to help. I highly recommend training with Scott.
Feel free to follow my fitness journey via my Instagram @crazy.asian.lady."
Chris Jones, BJJ Black Belt, Creighton MMA, Owner of Nucleus BJJ, Instagram: @nucleusbjj
"I went to see Scott because I had some BJJ competitions coming up and wanted to work on my nutrition, strength, conditioning, and improve my game. I walked in at 218lbs felt good about my strength, but was humbled quickly. He designed a two month program for me. By the end of the program I had cut to 195lbs,my stamina was awesome-I could roll forever it seemed like-and my strength had greatly improved. Anyone that is serious about competing and wanting to step their game up needs to go see Scott."
Jason Gaskill, BJJ Black Belt
"The training Scott Shetler offers is a necessity for any combat sport. I originally came to Scott's boot camp to improve my cardio for Brazilian jiu jitsu. After receiving my purple belt I was talked in to competing at the IBJJF Pan American tournament. I knew I needed help preparing for this so Scott became my strength and conditioning coach.
For 3 months, I trained 2 to 3 times a day following an intense program that Scott set up for me. I weighed 225lbs when I began the program and my goal was to drop to 200lbs so I could compete in the under 207lb weight class while maintaining my strength. I met the 200lb goal in under 45 days! Yes, you read that right, I lost 25lbs in a month and a half and I was stronger than when I started the program. With another 45 days of training to go I made a new goal of making the under 194lb weight class.
At about 80 days in, I was 185lbs and I was the strongest and fastest I have ever been in my life. My cardio was top notch thanks to the kettlebell circuits and the Prowler stacked with insane amounts of weight. My strength was incredible from the explosive lifts mixed in with the Grappler.
Tournament day I was 182lbs and I felt fantastic. I have no doubt that two to three more weeks of Scott's program would have dropped me into the under 181lb weight class.
If you're looking to compete in a combat sport or even looking to shed a few pounds, Scott is your guy. He knows what he's talking about and he knows how to tailor a program specifically for your needs. If I didn't have to move away, I would still be there pushing the Prowler in the parking lot. Thank you Scott for everything."
For 3 months, I trained 2 to 3 times a day following an intense program that Scott set up for me. I weighed 225lbs when I began the program and my goal was to drop to 200lbs so I could compete in the under 207lb weight class while maintaining my strength. I met the 200lb goal in under 45 days! Yes, you read that right, I lost 25lbs in a month and a half and I was stronger than when I started the program. With another 45 days of training to go I made a new goal of making the under 194lb weight class.
At about 80 days in, I was 185lbs and I was the strongest and fastest I have ever been in my life. My cardio was top notch thanks to the kettlebell circuits and the Prowler stacked with insane amounts of weight. My strength was incredible from the explosive lifts mixed in with the Grappler.
Tournament day I was 182lbs and I felt fantastic. I have no doubt that two to three more weeks of Scott's program would have dropped me into the under 181lb weight class.
If you're looking to compete in a combat sport or even looking to shed a few pounds, Scott is your guy. He knows what he's talking about and he knows how to tailor a program specifically for your needs. If I didn't have to move away, I would still be there pushing the Prowler in the parking lot. Thank you Scott for everything."
Cody Christensen, BJJ Brown Belt, Red Hook, NY, Instagram: @codyc518
"I first was exposed to Scott from his interview on The Grappling Central Podcast. Since we had similar backgrounds in hardcore music I immediately followed him on social media. When things locked down in NY in March, I found myself sidelined from jiu jitsu. I was determined not to waste this time , and to come back stronger and faster so I reached out to Scott and asked about remote programming. Scott immediately got back to me with a few options and we got to work. I explained my goals and Scott created an exceptional program based on my desire to be a stronger grappler and roadmap to meet these goals.
I started my program around the beginning of April and I continue to work with Scott. I am now on my second program. I believe Scott went above and beyond in helping me reach my goals. He was always happy to answer questions and check my form. I am lifting more on all my major lifts and have hit some impressive numbers for my size. Through following Scott’s grip work that was included in my first program I developed a true passion for grip sport and bending which has been a real thrill while being unable to grapple.
Without question I believe Scott could improve any athlete’s performance. Specifically, I believe grapplers should make it a point to work with Scott because he shares a passion for grappling and has a specific system on how to become stronger, faster, and more mobile. As grappling grows we can no longer just rely solely on grappling skills, we must train like true athletes and training with Scott is step #1."
I started my program around the beginning of April and I continue to work with Scott. I am now on my second program. I believe Scott went above and beyond in helping me reach my goals. He was always happy to answer questions and check my form. I am lifting more on all my major lifts and have hit some impressive numbers for my size. Through following Scott’s grip work that was included in my first program I developed a true passion for grip sport and bending which has been a real thrill while being unable to grapple.
Without question I believe Scott could improve any athlete’s performance. Specifically, I believe grapplers should make it a point to work with Scott because he shares a passion for grappling and has a specific system on how to become stronger, faster, and more mobile. As grappling grows we can no longer just rely solely on grappling skills, we must train like true athletes and training with Scott is step #1."
Steven Barrios, BJJ Purple Belt, Helix Jiu Jitsu
"Before I met Scott, I came in looking for a way to up my game in jiu-jitsu and overall personal fitness. I have good training partners that have come away from his training regimens as better athletes. So, in June of 2019 I gave it a try. I still remember him asking me to deadlift over 300lbs for the very first time, and me giving him this look of bewilderment. I went for it, did it, and by the middle of 2019, not only did I deadlift twice my body weight, I came out better conditioned overall and was able to spar with some of my toughest partners and match or exceed their strength. In addition to this, I would rarely get tired and my body was much more durable as a result of his training and expertise.
In short, Scott has helped me take my fitness to a level where I did not think it could go, and even after the Covid-19 crisis, his knowledge and direction brought me right back to the levels I want to be at. It surely is a constant work in progress, but so long as Scott is in your corner, you will have all the direction and motivation you need."
In short, Scott has helped me take my fitness to a level where I did not think it could go, and even after the Covid-19 crisis, his knowledge and direction brought me right back to the levels I want to be at. It surely is a constant work in progress, but so long as Scott is in your corner, you will have all the direction and motivation you need."
Braulio Galvao, BJJ Black Belt, Creighton MMA, Instagram: @jiujitsu.braulio
"My name is Braulio Galvao and I have trained jiu-jitsu for about 9-10 years now. I can’t tell people how much training with Scott has helped me physically and honestly mentally as well. I’ve gained confidence and got significantly stronger. He trained me specifically for jiu-jitsu and some of my biggest improvements have definitely been my base strength and explosion.
I highly recommend Scott’s services. Great guy with A LOT of knowledge!"
I highly recommend Scott’s services. Great guy with A LOT of knowledge!"