Remote Strength & Conditioning Coaching

We provide S&C programmes via the TrainHeroic app for athletes all over the world. With a combined 23 years experience working in professional sports; including with World and Olympic Champions, we provide you with everything you need to take your performance to the next level.


Online Strength & Conditioning Programmes

Online strength and conditioning programme

Bespoke Programme

Bespoke Programme

Bespoke coaching is specific to your goals, your needs and your sport.

Following our initial video call consultation, we’ll use our experience across all kinds of sports to design a plan that works best for you.  It’s all delivered via the TrainHeroic App where we can track your progress and you’ll have instructions and video demonstrations for each exercise.  You also have daily support via WhatsApp and a monthly video call to catch up properly with your coach and update the plan accordingly.

Availability for bespoke coaching is limited to 8 athletes per coach.  This ensures we provide the highest level of coaching and sufficient time to each client as we already have busy schedules with our in person coaching.  Bespoke means bespoke, we do not copy and paste our programmes like many “online coaches”.


Click the button below to submit your details and start your journey with us today.

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Online strength and conditioning programme for grapplers

Submission Strength

Submission Strength

This programme has one purpose: to give grapplers a comprehensive, year-round plan that improves your performance on the mats.

This programme will make you stronger, more powerful, better conditioned, and greatly reduce your risk of injury.

It is also designed to be flexible so you can fit it perfectly around your grappling schedule.  It’s also all delivered via the TrainHeroic App where we can track your progress and you’ll have instructions and video demonstrations for each exercise.


Click the button below to sign up or scroll down for more information.

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“Working with Matt was crucial running up to my Olympic debut. Not only is he technically advanced, but he is also a skilled motivator!”
Chris MearsrnOlympic Gold – Rio 2016
“Working with Rob has been really beneficial to my performance in the ring. I’m able to land more powerful punches, and I can keep that power going later into the fight. He’s also helped me understand how to structure my training week so that I can perform better in each session, and has taught about better recovery and nutrition to go alongside my training.”
Sonny P.rnBoxer u0026 Coach
“MotoGP is a complex equation: be strong, be agile, be out on track (even after injury). Matt is able to turn text book into reality and keep it fun along the way. The job’s not for everyone, but those who can do it, make a huge difference.”
Bradley SmithrnMoto GP – Aprilia Racing
“Matt’s coaching has allowed me to perform at my peak, week in week out. I would strongly encourage anyone looking to get ahead of the competition to enlist Matt’s help.”
Matt MilesrnEngland Counties Captain
“Rob has been super accommodating with my programming, and I feel comfortable chatting to him about anything that may have an impact on my training, from injuries to simply having a stressful week. He is always quick with his replies and happy to adapt my programme if I need changes. I always liked lifting weights but with Rob’s help I am way more excited about training, especially as he tailors my programme to my jiu jitsu as well as weight lifting goals. He manages to make my workouts challenging but achievable, keeping my other commitments in mind.rnRob is very knowledgeable and makes me feel confident about what I can achieve in the gym”
Anna Z.rnBJJ Purple Belt
“Since following Rob’s strength and conditioning programme I have noticed gains in my speed and strength on the mats, and had numerous comments from training partners. My bodyweight has decreased and levelled out to a comfortable weight whilst my numbers have gone up in the gym. Rob creates workouts that are testing, interesting to do whilst also challenging, and he has helped me work around a few injuries whilst strengthening my weak points to help avoid future injury. I would recommend him to anyone trying to improve their sports performance.”
Roman S.rnBJJ Purple Belt u0026 Judo Brown Belt
online strength and conditioning programme for grapplers

Submission Strength is an Online Strength & Conditioning Programme for grapplers of all kinds. So if you compete in BJJ, wrestling or Judo, this is the programme for you. It will make you stronger, more powerful and better conditioned. Most importantly it will reduce your risk of injury and improve your performance on the mats.

Every athlete is different. Some need more strength whilst others need to increase their fitness. Submission Strength focusses on all the key aspects of grappling performance whilst also letting you take control of your own needs.

How it works:

There are two priority sessions in the week. These should be completed before any others. They are the “bang for your buck” work such as heavy lifting, explosive power and conditioning.

After that are three optional sessions to choose from:

Strength – a full body session designed to improve injury resistance and movement competency.

Aerobic – builds your capacity and endurance, enabling you to last for longer and recover quicker.

Anaerobic – high intensity work. Develop your ability to produce high amounts of force and output whilst under fatigue.

You can either do the priority sessions only, or pick and choose whichever optional sessions you feel you need the most. Likewise you could even rotate them weekly, ensuring you get the best of all worlds on a regular basis.

What’s included?

  • Grappling Specific Training Programme
  • Delivered via the Train Heroic app
  • Daily communication via Train Heroic/WhatsApp
  • Monthly video describing updates to your program and detailing work-ons
  • Technique feedback as required
  • Training information booklet
  • Access to partner & affiliation discounts
  • Access to the ASCEND Performance WhatsApp group

How much does it cost?

£35 per month

You will be sent a payment link which is processed through Stripe as a monthly subscription.

Want to find out more or sign up? Click here to book a consultation and we’ll look after the rest.

online strength and conditioning via the TrainHeroic App

Who we are

Rob Nitman S&C Coach, Ascend Programme Director

Rob Nitman BSc ASCC

Rob Nitman BSc ASCC

Programme & Coaching Director

Rob is an accredited Strength & Conditioning Coach (UKSCA) who’s been working in the S&C industry since 2014, with roles varying from professional Rugby Union to Higher Education institutions such as leading the athletic development at Eastbourne College and The University of Brighton.

Rob’s motto is “Don’t just train, perform!” He believes that the improvements we make in the gym have got to make a difference to your performance in the sporting arena.  Rob’s mission is to create an environment for athletes to maximise their potential and believes we have everything you need to do just that at Ascend.

Matt Dickens S&C Coach, Performance & Rehab Director

Matt Dickens MSc ASCC

Matt Dickens MSc ASCC

Performance & Rehab Director

Matt has worked in professional sports for over 10 years; with Olympic champions & international rugby players to world-class motorsport racers & alpine skiers. He is an accredited coach with the UK Strength and Conditioning Association, has an MSc in Strength & Conditioning from St Mary’s University and a wealth of science-based knowledge in all areas of human performance.

Matt’s skills lie in getting the best out of people.  He loves coaching speed & agility, making gains that actually transfer to performance in your sport and rehabilitating injuries back to a fitter, faster & stronger position than you were before.

“I’m grateful to have supported some incredible people push the limits of human performance over the last decade.  In some cases, not long after suffering “near career ending” injuries.  Now I’m thrilled to combine my knowledge and skills with Rob and our team; to work with more individuals aspiring to be their best, whilst working closer to home and delivering an elite level of service that I’m truly proud of.”

How Online Strength and Conditioning Coaching can help you

Online Coaching is your opportunity to work with ASCEND no matter where you are in the world. We start with a video call to understand exactly what you want to achieve. From there we’ll make a plan that’s specific to you and your goals. This will include some baseline fitness tests in your first few sessions. Then we’ll focus on what you like doing, improve upon your strengths and work on your weaknesses. Above all you’ll make loads of gains and have plenty of fun along the way. Above all our coaching is always aimed at improving your fitness in a way that transfers to performance in your sport.

But we believe coaching is about more than just training hard and making gains. It’s about providing a positive and supportive environment. Similarly we like to work with good people because we try to be good people. And we love what we do because it’s so rewarding seeing people make progress that impacts both their physical performance and quality of life. As a result we’re confident some of our enthusiasm will rub off and you’ll enjoy the process too!

What’s included?

  • Initial Zoom call consultation
  • Bespoke training programme
  • Delivered via the Train Heroic app
  • Daily communication via WhatsApp/Train Heroic
  • Weekend check-ins
  • Monthly Zoom call with your coach
  • Technique video feedback
  • Training information booklet 
  • Access to partner & affiliation discounts
  • Access to the ASCEND Performance WhatsApp group

How much does it cost?

£150 per month.

Following our initial consultation we will send you a payment link via Stripe.

Strength and Conditioning uses evidence based training principles that apply to anyone. Whether you’re a young footballer or seasoned pro fighter, we train towards specific adaptations, whilst moving efficiently and effectively to make gains that improve your performance.

Contact us via the form below to start the conversation:

online strength and conditioning delivered via the TrainHeroic App

In short we improve athletic performance through professional strength & conditioning and injury rehabilitation coaching. Matt and Rob have a combined experience of over 23 years working with elite level athletes. We work with individuals and teams in Brighton, Hove and the surrounding areas of Sussex.  Using our coaching knowledge, skills & experience from working with athletes in a wide variety of sports, we’re confident we can take your performance to the next level.  So click the button below to contact us and make a plan today:

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