COACH JOSHUA PEACOCK MSc, CSCS

Resilient Grapplers: Train Smarter, Not Harder.Are you a grappler looking to elevate your performance without sacrificing your health or longevity on the mats? The Resilience Program is built for athletes like you—dedicated to grappling but also keen on maintaining long-term health and avoiding burnout.After working with martial artists from the highest level to complete beginners this is the common problem they face.This program is designed to complement your grappling training, allowing you to build strength, mobility, and resilience while minimizing the risk of injury. With a focus on quality over quantity, we understand that time is valuable, this program takes just two dedicated training sessions per week lasting roughly 1 hour.Don't take it from me..."Josh Peacock is a fantastic coach with a wealth of experience as an athlete and a trainer. Whether you're a professional sportsman in need of expert guidance for peak performance or just beginning your health and fitness journey, Josh has the tools to help you be successful. I could not recommend him more highly."- Ryan Hall, UFC Featherweight"After meeting Josh in jiu-jitsu while I was injured, he quickly pointed out where I had weaknesses and suggested exercises to improve. After going around in circles with physiotherapists, I decided to work with Josh.After a few weeks of strength and conditioning sessions with him, I noticed a massive difference. He was incredibly helpful throughout my injury, always offering advice and helping me whenever I encountered a problem. Thanks to him, I'm back training in jiu-jitsu, even after being told I might never be able to train again. His understanding and knowledge are incredible."- Tomos Ellis, Roger Gracie Black BeltPowered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.What to Expect:Access to Coach for Questions: If you have questions or need some small tweaks to an exercise in the program you can message me through the app.Structured Progression: Each cycle progresses and fluctuates every 3 weeks, ensuring that you’re always challenging yourself without overloading your body.Multi-Quality Focus: Every session develops multiple key qualities such as: Mobility, Stability, Strength & Power. Below is a typical training Session Structure:Typical Training Session Structure1. Core PrepCore Prep primes the body for intense activity by activating and strengthening key areas, ensuring efficient movement, and reducing injury risk—essential for athletes or anyone training at high intensity.2. Movement PrepMovement preparation builds on core prep by elevating your heart rate, activating complex movement patterns specific to the day's focus, and priming the nervous system for training.3. Technical / Power BlockThis block focuses on explosive movements and refining technical skills. It enhances force production, speed, and overall power output, ensuring athletes develop the foundation for high-intensity performance while maintaining proper form.4. Primary Strength BlockThis block builds the foundational strength necessary for athletic performance, improving force generation across multiple movement patterns. This is the primary focus for the day.5. Secondary Strength BlockThis block complements the primary block by focusing on alternate patterns to ensure training balance in your training.6. Rotational Strength BlockThis block trains your core based on its structural function: resisting force and producing and transferring force. We will target these aspects in multiple ways.7. Resilience BlockThe Resilience block strengthens often neglected components of a well-rounded training program, including the neck, grip, and proprioception.8. Regeneration BlockThe Regeneration block focuses on recovery through low-intensity movements, mobility work, and techniques like stretching, foam rolling, and breath work to reduce soreness and prepare the body for future training.This program is ideal for you if...You are experiencing recurring pain or injuries that are holding you back from training at your best. Or if you want to add strength and conditioning to complement your grappling lifestyle, but aren’t sure where to start.This online training program is designed to help you overcome these challenges. With a tailored approach that addresses both injury prevention and performance enhancement, you’ll build resilience, improve strength, and take your training to the next level.Important note...It is important to understand that if you are dealing with chronic pain or an acute injury, you should seek medical advice prior to taking up this program. Also, please feel free to reach out to me prior to starting this program if you are concerned about a specific injury-related issue. I want to ensure that your training experience is as effective as possible, so I can modify the program as needed to accommodate your unique needs and help you progress safely.Our program focuses on smart training—so you don’t just work harder, but smarter, and stay healthy while improving performance over time.If you think that is a good fit for you then please consider joining the team!Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

FOUNDATIONAL STRENGTHIn this 12-week program, you will develop essential movement skills whilst building strength & power through a well-rounded training plan.This program is designed to build skill and competence in the four primary movement patterns: the hip hinge, lower body pushing, and both upper body pushing and pulling. The goal of this phase is to challenge you with progressively complex and loadable variations of these movements, while emphasizing improvements in both mobility (range of motion) and stability (movement control).Each 60-75 minute workout includes:Warm-upMovement Skill DevelopmentPower DevelopmentStrength trainingRotational & Core DevelopmentCool-downThis phase not only delivers significant training benefits but also establishes a solid foundation for future progress, reducing the risk of pain and injury. It integrates key elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.Although the program follows a 4x per week training split, it offers flexibility, allowing the entire phase to be completed as a playlist.If you're looking to enhance movement quality and develop the essential foundations that boost overall athleticism—directly translating to improved performance—then this program is for you.Foundational Strength Phase ProgressionFoundations 1 (3 Weeks)An introduction to each fundamental movement pattern, aimed at optimizing essential skills and building work capacity.Foundations 2 (3 Weeks)This phase builds on the Foundations by incorporating more complex exercise variations and an overall increase in volume.General Strength (3 Weeks)Now that the groundwork has been laid, it's time to reduce the volume and increase the load.Rotational Strength (3 Weeks)With the foundation in place, it's time to focus on developing rotational strength and power, increasing intensity while refining movement patterns.Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo boxReady to train? Let's get started!Join today and let's start training together!Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

FOUNDATIONAL CONDITIONINGIn this 12-week program, you will develop essential movement skills whilst building strength & power through a well-rounded training plan.This program is designed to build skill and competence in the four primary movement patterns: the hip hinge, lower body pushing, and both upper body pushing and pulling whilst developing your fitness in a well rounded manner. This phase is going to challenge you with progressively complex and loadable variations of these movements, while emphasizing improvements in both mobility (range of motion) and stability (movement control).Each 60-75 minute workout includes:Warm-upMovement Skill DevelopmentPower DevelopmentStrength trainingRotational & Core DevelopmentConditioningCool-downThis phase not only delivers significant training benefits but also establishes a solid foundation for future progress, reducing the risk of pain and injury. Although the program follows a 4x per week training split (along with two additional recovery days), it offers flexibility, allowing the entire phase to be completed as a playlist.If you're looking to enhance movement quality and develop the essential foundations that boost overall athleticism—directly translating to improved performance—then this program is for you.Foundational Strength Phase ProgressionFoundations 1 (3 Weeks)An introduction to each fundamental movement pattern, aimed at optimizing essential skills and building work capacity.Foundations 2 (3 Weeks)This phase builds on the Foundations by incorporating more complex exercise variations and an overall increase in volume.General Strength (3 Weeks)Now that the groundwork has been laid, it's time to reduce the volume and increase the load.Rotational Power (3 Weeks)With the foundation in place, it's time to focus on developing rotational strength and power, increasing intensity while refining movement patterns.Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo boxReady to train? Let's get started!Join today and let's start training together!Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app