This post provides tips on how to integrate the most practical strength and conditioning program for building useful muscle, for grapplers, into an athlete’s BJJ training routine/schedule.
NMSG is an off-season program, meaning it is not designed to prepare you for competition. It’s designed to be implemented when you don’t have any competitions on the calendar for 2-3 months.
I made NMSG so you can lift 3 times a week, grapple 3 times a week or more, and be sufficiently recovered to maintain that output so you can build useful muscle on to your frame. You might find that you can grapple 5 times a week or more running this program, just understand that it is for the off-season, not for competition preparation.