• Tailored Coaching (1:1 video): We assess your current training, mat schedule, equipment, injuries, and recovery. We identify weak points (grip, neck, posterior chain, hips, core, lockout) and set clear priorities.

• BJJ‑Specific Conjugate Application: How to use Max Effort, Dynamic Effort, and Repeated Effort the right way for grapplers, adapted to your time and lifts.

• Program Adjustments You Can Use Today: Practical sets/reps, exercise swaps, and weekly structure that aligns with your BJJ schedule.

• Technique & Recovery Guidance: Simple cues, warm‑ups, and finishers that build strength without beating up elbows, shoulders, knees, or the low back.

• Follow‑Up Email Support: Quick check‑in to keep you on track and answer questions.

• Time‑Efficient: Strength, speed‑strength, and accessories organized so you don’t need 90‑minute gym sessions.

• Weakness‑Driven: Targeted work for guard retention, takedown power, posture under pressure, grip endurance, and hip control.

• Flexible & Sustainable: Rotate exercises to keep progress moving and joints feeling good.

• Mat‑Friendly: Volume and intensity arranged so you can still roll hard.

$150 per hour

Includes:

• Initial intake & assessment

• Customized application of Westside methods for BJJ

• Actionable adjustments and weekly structure

• Follow‑up email support

(After your consult we will create a 4 week program tailored to your schedule and equipment.)

2‑Day / Week (45–60 min each)

• Day A — Strength Emphasis (Full‑Body):
  1 heavy lower or upper main lift (e.g., box squat or close‑grip bench), one secondary (hinge or row), accessory exercises (hamstrings, upper back, trunk), grip/neck finisher, short sled or carry.

• Day B — Speed/Power + Accessories:
  Jumps/throws, light banded or submax speed lifts, higher‑rep accessories for shoulders/elbows/hips, core anti‑rotation, easy sled work.

3‑Day / Week (40–50 min each)

• Day 1 — Max Effort Lower + Accessories

• Day 2 — Max Effort Upper + Accessories

• Day 3 — Dynamic Effort Total Body + Accessories

• Stronger where BJJ needs it: hips, grip, trunk, upper back, neck.

• Better power & posture for takedowns, passing, and scrambles.

• Fewer flare‑ups from smarter volume and exercise rotation.

• A plan you can repeat—not a one‑off workout.

(Training response varies by athlete, schedule, and adherence.)

This consulting service is based on years of training experience but is not medical advice. Always consult with a healthcare professional before starting or changing an exercise program.