WHY CHOOSE THE GRAPPLING RESILIENCE PROGRAM

As a grappler, you can only train as much as what your body can allow. The reality is, most injuries don’t come from one big moment — they come from repeated stress, vulnerable positions, and not having the mobility or strength to tolerate them. The Grappling Resilience Program is built to address that. It’s not about training harder or adding more to your plate — it’s about building the mobility, stability, and strength that actually carries over to the positions you’re in every day on the mats. This system is based on how the body adapts to load and how injuries tend to occur in grappling, giving you a structured way to move better, tolerate more, and keep training consistently.

What You'll Learn

9 Chapters · 57 Lessons

  1. 1

    Course Introduction: Understanding Grappling Biomechanics

    1. Introduction: The Grappling Resilience Program Free preview
    2. (Included in full purchase)

      Movement Assessment: Fundamental Ranges of Motion for Grapplers

  2. 2

    Full Body Warm-Up and Recovery Routine

    1. (Included in full purchase)

      Complete Grappler's Warm-Up Routine

  3. 3

    Neck Resilience Program

    1. (Included in full purchase)

      The Grappler's Neck

    2. (Included in full purchase)

      TIER 1: Tuck Lift

    3. (Included in full purchase)

      TIER 1: Tuck Lift with Rotation

    4. (Included in full purchase)

      TIER 1: Tuck Lift with Tilt

    5. (Included in full purchase)

      TIER 1: Reverse Tuck Isometric

    6. (Included in full purchase)

      TIER 1: Reverse Tuck with Rotation

    7. (Included in full purchase)

      TIER 2: Neck Curls

    8. (Included in full purchase)

      TIER 2: Reverse Curls

    9. (Included in full purchase)

      TIER 3: Resisted Tuck

  4. 4

    Shoulder Resilience Program

    1. (Included in full purchase)

      The Grappler's Shoulder

    2. (Included in full purchase)

      TIER 1: Controlled End Ranges

    3. (Included in full purchase)

      TIER 1: Prone Swimmers

    4. (Included in full purchase)

      TIER 1: Scapular Press

    5. (Included in full purchase)

      TIER 2: Cross Body Fly

    6. (Included in full purchase)

      TIER 2: Incline Y's

    7. (Included in full purchase)

      TIER 2: Internal Rotation Resisted

    8. (Included in full purchase)

      TIER 2: Wing Rotations

    9. (Included in full purchase)

      TIER 3: Triple Row

    10. (Included in full purchase)

      TIER 3: Rotator Cuff Press

  5. 5

    Lower Back Resilience Program

    1. (Included in full purchase)

      The Grappler's Lower Back

    2. (Included in full purchase)

      TIER 1: Spinal Curls

    3. (Included in full purchase)

      TIER 1: Reverse Plank

    4. (Included in full purchase)

      TIER 1: Side Plank Lift

    5. (Included in full purchase)

      TIER 2: Extension Hold

    6. (Included in full purchase)

      TIER 3: Extensions

    7. (Included in full purchase)

      TIER 3: Resisted Rotation

    8. (Included in full purchase)

      TIER 3: Side Hinge

  6. 6

    Hip Resilience Program

    1. (Included in full purchase)

      The Grappler's Hip

    2. (Included in full purchase)

      TIER 1: Controlled Articular Rotation

    3. (Included in full purchase)

      TIER 1: Single Leg Bridge

    4. (Included in full purchase)

      TIER 1: Lateral Wall Hinge

    5. (Included in full purchase)

      TIER 1: Triple SLR

    6. (Included in full purchase)

      TIER 2: Adductor Plank

    7. (Included in full purchase)

      TIER 2: Banded Hip Flexion

    8. (Included in full purchase)

      TIER 2: Copenhagen's

    9. (Included in full purchase)

      TIER 2: Curtsy Lunge

  7. 7

    Knee Resilience Program

    1. (Included in full purchase)

      The Grappler's Knee

    2. (Included in full purchase)

      TIER 1: Quadruped Knee Extension

    3. (Included in full purchase)

      TIER 1: Staggered Squat

    4. (Included in full purchase)

      TIER 1: Heel Bridge

    5. (Included in full purchase)

      TIER 1: Knee Rotation

    6. (Included in full purchase)

      TIER 2: Staggered Wall Sit

    7. (Included in full purchase)

      TIER 3: Pistol Squat

  8. 8

    Elbow Resilience Program

    1. (Included in full purchase)

      The Grappler's Elbow

    2. (Included in full purchase)

      TIER 1: Tension Planche

    3. (Included in full purchase)

      TIER 1: Elbow Extension Press

    4. (Included in full purchase)

      TIER 2: Resisted Pronation & Supination

    5. (Included in full purchase)

      TIER 2: Suitcase Tilts

    6. (Included in full purchase)

      TIER 3: Overhead Elbow Press

  9. 9

    Ankle Resilience Program

    1. (Included in full purchase)

      The Grappler's Ankle

    2. (Included in full purchase)

      TIER 1: Dorsiflexion Raises

    3. (Included in full purchase)

      TIER 2: Kettlebell Circles

    4. (Included in full purchase)

      TIER 2: Slanted Dorsiflexion Raises

    5. (Included in full purchase)

      TIER 3: Smith Machine Heel Raise

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Built By a Clinician Who Trains

As a Doctor of Physical Therapy and Blue Belt in Jiu Jitsu, I have worked at clinics and trained at several grappling gyms from New York to Hawai'i.  Across all of these environments, one thing is clear: the demands of grappling are high, but most athletes aren’t given a clear or structured way to prepare their bodies for it. People train hard — that’s not the issue. The gap is in how well their bodies are prepared to tolerate that training. Grappling has given me more than I can explain, and this is my way of giving something back to the community in a way that’s actually useful.

What Grapplers Are Saying

Real results from athletes who have had experience with this program

”
I'm very grateful for the support and care I've received from Dr. Roman Mueller, who made every session encouraging and productive. He took the time to explain each exercise, keep me motivated, and regain my strength and confidence. Thanks to his guidance, my recovery has been smoother and more successful than I had expected
Juan R. from Art of Entanglement Jiu Jitsu

Seaside, CA 

”
Coming soon...
Future Member

From anywhere in the world...

Targeted Joint Integrity

Comprehensive exercise programs for your neck, shoulders, spine, elbows, wrist/hand, hips, knees, and ankles, specific to grappling

Performance-Driven Routines

Follow along full body routines that prepare your body for intense training as well as improve your flexibility on recovery days

Scientific Injury Prevention

Ditch generic movements, embrace tailored strategies, and step onto the mats feeling agile and ready to perform

Stay on the mats longer, without breaking your body down

One Time Purchase. 365 day Access. Start Now. 

$19.99

Start the Grappling Resilience Program Now Free preview