Strength & Conditioning - Level Up Your Training!

Flexible workouts developed by Hani Zaitoun – scaled for your fitness level and goals.

  • BJJ Performance
  • General Daily Fitness
  • Increased Strength
  • Improved Cardio

Programming – Mat Monsters’ Strength & Conditioning program is a loosely defined guide to provide direction during your training.  Strength exercises and repetition schemes are provided for various goals. Additional movements can be used as accessory work and a weekly workout.

Scaling – The flexibility of the program means it can be catered to any individuals needs and goals. For example, someone looking to increase their strength for BJJ might choose more push/pull accessory movements, someone that likes to run might choose an accessory movement like box jumps to help improve explosiveness and leg strength.

Facility – The equipment at Mat Monsters allows us to perform a large variety of exercises.  There are ropes to climb, battle ropes, dumbells, barbells, squat racks, bars for pullups, boxes to jump on, rings to do pushups on, or dips or pulls and spaces to sprint.

Train when it’s convenient for you

  • During Strength & Conditioning Hours
  • While your kids learn BJJ
  •  Anytime during gym operations

Hani will be at the gym during the Strength & Conditioning classes to provide guidance when needed – suggestions for rep schemes and to help motivate you by setting goals if that will help.  If you’re doing your own thing, Hani can help out with a spot or just leave you alone.  The ultimate goal is to help people define their own training program based off their needs. That’s something everyone can do with a little experience and knowledge.


Conditioning: 15 - 20 Minutes
Strength: 30 - 40 Minutes
S&C Combo: 35 - 45 Minutes


Olympic Weights, Dumbbells, Kettlebells
Power Rack, Rings, Battle Ropes
Climbing Ropes, Peg Boards


Training is self guided, working at your own pace. Hani Zaitoun is available during S&C hours for questions, assistance, and scaling.

About Hani Zaitoun

Strength and conditioning has been a large part of my life for the last two decades.  I started attending Crossfit classes in 2009 which introduced me to a variety of sports and training philosophies through interaction with full time athletes, former professional athletes and other like-minded people.  

Some of the training I enjoy most are the Olympic lifts – Clean & Jerk, and Snatch. Both are high skill movements which are a lot of fun to learn. Most of all I enjoy helping others reach their goals in a positive and fun environment.

Come hang out and you’ll soon see that the sessions are more than just a workout program, they can also be a lot of fun, somewhere to destress with some good old lifting therapy.