COACH JOSHUA PEACOCK MSc, CSCS

Resilient Grapplers: Train Smarter, Not HarderAre you a grappler looking to elevate your performance without sacrificing your health or longevity on the mats?The Resilience Program is built specifically for athletes like you—dedicated to grappling, committed to long-term health, and tired of dealing with preventable injuries and burnout.After coaching martial artists from elite competitors to complete beginners, the pattern is always the same:Most grapplers train hard, but not efficiently!This 2-day-per-week program solves that by giving you a structured, targeted plan that supports your grappling instead of competing with it.With a focus on strength, mobility, power, and resilience, each session is designed to make you better on the mats while keeping you healthy enough to train consistently.What You Get With the Resilience Program✔ A Proven 2-Day Training Structure That Fits Your LifeEach training session is about 1 hour and provides everything you need to get stronger, more mobile, more powerful, and more resilient—without taking time away from jiu-jitsu.✔ Access to Your Coach for QuestionsIf you need exercise tweaks or have questions, you can message me directly through the Bridge app.✔ Structured ProgressionEvery 3 weeks, your training cycles through progressions so you continue improving without unnecessary fatigue or overload.✔ Designed Specifically for GrapplersEvery session builds qualities that transfer directly to the mats:Hip mobilityCore strengthRotational powerGrip & neck strengthJoint resilienceConditioning for scramblesBetter posture and controlThis is not a generic gym program — it’s built for grapplers.What Athletes Are Saying"Josh Peacock is a fantastic coach with a wealth of experience… I could not recommend him more highly."— Ryan Hall, UFC Featherweight"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 BeltDelivered Through BridgeAthleticYour program is delivered straight to your phone via the BridgeAthletic app (iOS & Android).You’ll receive:Exercise videosClear instructionsTrackingMessaging accessAutomatic program updatesEverything you need is in one place.What a Typical Session Looks LikeEven as the training progresses, each day follows a battle-tested structure:1. Core PrepActivate stabilizers and set your rib–pelvis relationship.2. Movement PrepMobilize, connect patterns, and prime your nervous system.3. Technical / Power BlockDevelop explosive strength and technical power.4. Primary Strength BlockYour main lift of the day—high transfer to grappling.5. Secondary Strength BlockBuild balanced strength across all patterns.6. Rotational Strength BlockProduce, resist, and transfer force—the foundation of grappling movement.7. Resilience BlockNeck strength, grip work, proprioception, joint integrity.8. Regeneration BlockMobility and recovery to keep you training consistently.Who This Program Is ForThis 2-day program is ideal for you if:You struggle with recurring pain or tightnessYou feel beat up from hard roundsYou want strength training that actually helps your jiu-jitsuYou don’t want to lift 4–6 days per weekYou want a simple, effective plan that works around your lifeThis is not a cookie-cutter plan. It’s a grappler-specific system built to make you stronger, more durable, and better on the mats.Before You Get StartedIf you have chronic pain or an acute injury, please speak to a medical professional.You can also reach out to me directly if you have concerns—I can offer guidance on whether this program is appropriate for you.If you think this is a good fit for you, come join the team!How to Get StartedPurchase the programDownload the BridgeAthletic AppAccept your email invite and create a passwordLog in on the Bridge appBegin 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