Every belt · Gi and no-gi
BJJ strength
built around your week
MatStrong plans your lifting around your rolling, and rebuilds the session when the week changes.
- 5-minute assessment
- Plan ready in about 2 minutes
- 30-day guarantee
Already a member? Open the app
Programming by Tom O'Hagan
BJJ black belt · 2x No-Gi British Black Belt Champion
- active members training with MatStrong
- 500
- answers your plan is built from
- 30+
- week cycles, built in phases
- 4–12
- minute sessions, set workout by workout
- 15–90
Sound familiar?
Lifting more won't fix it if it wrecks your rolling
A gym program that ignores your mat schedule leaves you sore on the nights that matter. MatStrong plans both together, so the work in the gym shows up on the mats.
- “I gas out when the pace picks up”
- “I get smashed under pressure”
- “I lose scrambles I should win”
- “I struggle to finish takedowns”
Your plan's focus, picked from your answers
- Gas Tank
- Grip Endurance
- Strength Under Pressure
- Explosive Power
- Speed + Scrambles
- Rotational Power
- Shoulder Stability
- Neck & Posture Armor
3 easy steps
How it works
Step //01
Take the assessment
About five minutes. Your belt, the nights you're on the mat, the equipment you actually have, your injuries, your goals and your lifting experience.
Step //02
Get your plan
Ready about two minutes after you finish. Phases, sessions, sets, reps and loads, with a video for every movement.
Step //03
Train, rate, adapt
Log your lifts and your rolls. After the last set, rate what was left in the tank, and the next loads follow from it.
Why MatStrong
Your week changes. Your plan keeps up.
Extra open mat, a tweaked shoulder, a hotel gym. Other programs fall apart the first busy week. MatStrong rebuilds the session around it instead of making you skip it.
- Something feels off
- Tell it what's bothering you, from neck and shoulders to knees and ankles, and the session is rebuilt around it instead of skipped.
- Short on time
- Pick 15 to 90 minutes for today's workout, or set a new default for the sessions ahead.
- Training somewhere else
- Save each gym with its own equipment. Switch location and new workouts and replacements are built from what's there.
- No rack today
- Swap any exercise for an alternative that fits your equipment, a lighter variation, or one that works around pain.
Adjust //01
Adjust //02
Adjust //03
Adjust //04
A generic program vs. MatStrong
Written for grapplers, with lifting placed around your mat days
Written for general gym-goers
Rebuilt when you're short on time or something feels off
Falls apart the first busy week
Built from the equipment at the gym you're in
Assumes a full gym
Your BJJ sessions are logged alongside your lifting
Doesn't know you roll
Next loads follow from what you log and how it felt
Fixed percentages from a table
The coach behind your plan
Tom O'Hagan
Certified strength coach · BJJ black belt
- BJJ and Japanese Jiu Jitsu black belt
- 2x No-Gi British Black Belt Champion
- 20+ years in strength & conditioning
- 35+ years of martial arts
Tom has coached athletes at every level, from amateurs to ADCC contenders. Every MatStrong plan is built on his programming: lifting that supports your rolling instead of competing with it.
How Tom programs it
Method //01
Built around the mats
Your lifting days are planned around your mat days, so the gym supports your rolling instead of competing with it.
Method //02
Phases with a job
Each cycle runs in named phases, like Foundation & Stability or Power Development, and each week builds on the last.
Method //03
Deloads built in
Lighter deload weeks are planned in, so recovery is part of the program rather than something you skip to.
Method //04
Every cycle learns
At the end of a cycle you rate it, and the next one is built from what you lifted, what you adjusted and how often you rolled.
Results
Trusted by grapplers
500 active members train with MatStrong. Here's what some of them say.
“I'm 62 and have been training BJJ for around 23 years. MatStrong has transformed my training and helped me keep rolling with more confidence.”
From members' stories
Sessions members shared on Instagram, most with the workout card straight from the app.
MatStrong athlete@scottyp.breakdownHinge, press & power day 
MatStrong athlete@spacebunsbjjPurple belt competitor 
MatStrong athlete@p_town_bjjIBJJF World Champion, blue belt 
@luizinho_bjjtxIBJJF Dallas champion, Master 3 ultra-heavy 
Member, Carlson Gracie Riverside @kristine_philippineguillotineTrains jiu-jitsu
“I thought powerlifting would carry over to BJJ, but it also added a lot of fatigue. MatStrong helped me train in a way that actually supports my grappling.”
Andrew//Blue belt “The structure takes out all the guesswork. What really makes it stand out is the flexibility. I can adjust or swap workouts without messing up the overall plan.”
Cambo//Purple belt “I have regained movement in areas around the knees. I feel more confident in lifting trap bar and doing box squats.”
John C.//Black belt
FAQ
Your questions answered
Q //01Is this actually built for BJJ, or generic strength training?
Built for it. Your mat days and your lifting days are planned together, so the work supports your rolling instead of competing with it. Programming comes from Tom O'Hagan: BJJ black belt, 2x No-Gi British champion, 20+ years coaching strength and conditioning.
Q //02How long does the assessment take?
About five minutes. It goes joint by joint through your injury history, asks what equipment you actually have, and maps which nights you're on the mat. It's longer than most quizzes because the program is built from every one of those answers, not picked off a shelf.
Q //03What do I get, and how fast?
Your program is ready about two minutes after you finish. It lives in an app you can add to your phone's home screen: guided sessions, exercise videos, progress tracking, and BJJ session logging alongside your lifting.
Q //04What if I'm injured, or don't have a full gym?
Both are part of the assessment. Tell it which joints give you trouble and it programs around them. Tell it what equipment you have, whether that's dumbbells only, a full rack or anything in between, and it builds with that. MatStrong doesn't diagnose or treat injuries; if something hurts, see a professional.
Q //05I'm a white belt, older, or new to lifting. Is it for me?
Yes. It's built for every belt, white to black. The assessment asks how comfortable you are with barbells, kettlebells, jumps and bodyweight work, and builds from where you are. MatStrong athletes include grapplers in their 60s.
Q //06How much does it cost?
There are monthly, 6-month and 12-month plans. You'll see the prices in your currency at the end of the assessment, before you pay anything, and every plan comes with a 30-day guarantee.
Q //07Can I cancel?
Yes, any time, from the subscription page in the app. No emailing support.
Q //08Will it teach me jiu-jitsu?
No. MatStrong is strength and conditioning only. It doesn't replace your coach or your classes; it makes sure the work you do in the gym helps what you do on the mats.
Get stronger for the mats
Five minutes on your injuries, equipment and training schedule. Your plan is ready about two minutes later.
Take the assessment