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Strength & Conditioning for Grapplers

Grappling rewards athletes who invest in their physical preparation. We've built a dedicated facility and structured programme to help our members do exactly that.

Designed by Tim Trevail, a BJJ black belt under Lachlan Giles and sports and exercise medicine researcher with 18 years of experience in amateur and professional sports.

Athletic Development, For Every Level

If you train at MGA, you're an athlete. And every adult athlete at MGA has access to our dedicated strength and conditioning facility and Physical Foundations Programme.

The goal is straightforward: become a better athlete first, with the secondary benefit of reducing the avoidable injuries that keep grapplers off the mats.

Access is available for MGA members, standalone S&C members, and parents looking to train while their child is on the mats.

See our access options below.

THE FACILITY

The MGA S&C area sits on our mezzanine level, directly above the mats. We're continuing to build out the space, with additional equipment to follow in the near future.

EQUIPMENT

  • Squat and Smith combo rack

  • Belt squat

  • Pendulum squat

  • Dual adjustable cable machine

  • Chest fly and reverse fly machine

  • Leg extension and prone leg curl combo machine

  • Seal row

  • Pull-up rack

  • Olympic barbells (3)

  • Open hex bar

  • Bumper plates

  • Flat bench

  • Adjustable weight benches (2)

  • TRX suspension trainer

  • Landmine attachment

  • Curved treadmill

  • Concept2 rowers (2)

  • Assault bikes (2)

MEET TIM TREVAIL

BJJ Black Belt, Sports Medicine Clinician & PhD Researcher

Tim is a BJJ black belt under Lachlan Giles with over 20 years of martial arts experience, including competing nationally and internationally. Alongside his time on the mats, he has built an 18-year clinical career spanning elite rugby and combat sports, holds a Masters in Sports and Exercise Medicine, and is an active PhD researcher in pain and physical activity.

His Master's thesis focused specifically on injury prevention in combat sports. That research, combined with years of treating and rehabilitating grappling athletes, directly informs the Physical Foundations Programme. It is not generic gym programming adapted for BJJ. It is built from the ground up by someone who understands grappling as both a competitor and a clinician.

Tim also runs Black Belt Rehab, an online injury consultation service for grappling athletes.

How To Access The Space

  • Adult Membership

    S&C access and the Physical Foundations Programme are included in all Adult Grappling memberships at no additional cost.

    View Memberships

  • S&C Membership

    Includes ongoing access to the MGA S&C area and Physical Foundations Programme without a BJJ membership.

    View Memberships

  • S&C Visitor Pass

    Flexible access for parents, visitors, and anyone who trains without a fixed schedule. No membership required.

    View Visitor Options

faqs

  • Yes. All adult BJJ memberships include full access to the S&C area and the Physical Foundations Programme at no additional cost.

  • Yes. Two options are available. A standalone S&C membership at $40/fortnight includes full access to the space and the Physical Foundations Programme. Alternatively, single-session drop-ins are available for those who prefer flexibility. See our visitors page for drop-in pricing and details.

  • The S&C area is self-led. The Physical Foundations Programme is delivered via a structured document outlining each session in detail, including exercise descriptions, video links, sets, repetitions, rest periods, and coaching notes.

  • Yes. You're welcome to use the space for your own training plan. The Physical Foundations Programme is available to all members as a structured option, but it is not compulsory.

  • The Physical Foundations Programme is designed as a two-day-per-week, full-body programme.

    For most grapplers, two sessions per week is enough to build strength and improve movement without compromising skill development or recovery.

    Training S&C on the same day as BJJ is possible, though we'd generally recommend spacing sessions out where you can.

  • Yes. Drop-in passes are available so you can train while your child is on the mats. No membership or prior booking needed. See our visitors page for pricing.

  • The S&C area is open during the following times:

    • Monday: 6:00am – 7:00am | 4:00pm – 8:30pm

    • Tuesday: 6:00am – 7:00am | 11:45am – 1:00pm | 5:45pm – 8:30pm

    • Wednesday: 6:00am – 7:00am | 4:00pm – 8:30pm

    • Thursday: 6:00am – 7:00am | 11:45am – 1:00pm | 5:45pm – 8:30pm

    • Friday: 6:00am – 7:00am | 11:45am – 1:00pm | 5:45pm – 8:00pm

    • Saturday: 8:15am – 12:30pm

    • Sunday: Closed

  • No. Members can turn up and train during open hours without booking. Visitors can do the same once a drop-in pass has been purchased.



  • The minimum age to access the S&C area is 15. Members under 18 are welcome but must have a signed parental consent waiver on file before their first session.

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