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FORGE BARBELL
STRENGTH BLUEPRINT
Three week programs delivered instantly. Your program will set you down the right path, and ensure you are maximising the time you spend in the weights room.
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What should you expect?
Each strength blueprint is a three week program that empowers you to run your program at your own pace. Supporting information and a link is emailed directly to you where you can access the program and keep track of your results with no account needed.

We have a range of programs available to you, and you can choose which one is likely to suit your needs best. If you require any help choosing a program, then follow the guidance below or get in touch at contact@forgebarbell.com.
What is included?
  • Three week program emailed directly to you, which is accessed through a link
  • Video & written content to describe how to use the program effectively, including information about load selection and managing intensity
  • Warm-ups involving mobility and plyometrics depending on the day
  • Ability to log results and track progress online
Which program is right for me?
When choosing a strength program, it is important to consider how much time you can dedicate to lifting in a week, how much you are going to be grappling, and your previous experience level when it comes to the weights room.

The number of days you can commit to lifting, and your individual experience in the weights room is down to you to decide. However, if you train seven or more grappling sessions a week, we would recommend only taking on a two day a week program. If you train approximately four to seven times in a week, then you could stretch that to three lifting sessions depending on your abiity to recover. Likewise, if you grapple less than 4 times a week, you could stretch to a four day a week program.

If you require further guidance on which program is right for you, then make sure to get in touch at contact@forgebarbell.com.
Do I need previous experience?
No. If you feel like you haven't had much experience in the weights room before, then we would encourage you to start with one of our beginner programs.
Requirements
  • Access to a gym with barbells & dumbbells
About
These programs are designed to improve attributes vital to any grappling athlete, including strength, speed, mobility, and muscular endurance. These help keep your body injury-free and performing at its best on the mat.