Brazilian Jiu-Jitsu 40 Basic Drills & Exercises
|
| |
Day 1: Basic Exercises
|
| Gear: BJJ Gi or No Gi Uniform (Tie Pants, Close Jacket, & Tie Belt) |
| To do these exercises with a partner can be helpfull for best results |
| Demonstrate Basic exercises. |
| Jumping Jacks |
| Four-Points Base |
| Monkey Up Down |
| Pull Ups |
| Push Ups |
| Crunches |
|
|
Homework
|
| 1. Do 3 sets of 25 jumping jacks |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 3 minutes: Do 10 push ups, 10 monkey up and down, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 5. 3 minutes Four-Points Base |
| 6. Stretch for 5 minutes |
Day 2: Concepts of Falling & Techniques
|
| Safety concepts of falling (positioning of limbs and head) |
| Side-to-side fall from ground |
| Side-to-side fall from a stand up position |
| |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
Day 3: Falling Techniques & Rolling
|
| Front roll - elbow to knee |
| Front roll - one leg up |
| Front roll - standing |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 4: Falling Techniques & Back Rolling
|
| Front roll laying down sloth roll |
| Back fall |
| Back roll standard |
| Back roll standing |
| Back roll laying down sloth roll |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
|
Day 5: Side Rolling & Finalizing Rolls
|
| Lateral roll |
| Alternated lateral roll |
| Lateral shoulder roll |
| Hop up and back fall |
| Back roll to front roll |
|
Turtle roll
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 6: Base
|
| Base |
| Base line work |
| Base wall work |
| |
|
| |
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 7: Fight Stance And Standing
|
| Fight stance |
| Technical space for standing in base |
| Technical stand up |
| |
|
| |
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 8: Finalizing Base Work
|
| Technical standing + sit down |
| Technical stand up + sprawl |
| |
|
| |
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 9: Hip Escape
|
| Hip escape |
| Hip ecape on the wall |
| |
|
| |
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 10: Hip Escape Leg Over
|
| Hip escape leg over |
| Hip escape leg over on the wall |
|
Hip escape leg over on the wall from the side
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 11: Hip Escape Threading the Needle
|
| Hip sscape in (threading the needle) |
| Hip escape in (threading the needle) on the wall |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 12: Hip Escape Sitting Up
|
| Guard distance work |
| Hip escape sitting |
| Imaginary rope pull |
| Butt walk front and back |
| Back walk side-to side |
| |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 13: Hip & Guard Work
|
| Leg circle lasso work |
| Rocking chair samurai sit up |
| Lateral samurai sit up |
| Side-to-side samurai sit-up to shot or standing position |
|
Side-to-side hook sit-up to sweep
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 14: Hip And Guard Work
|
| 12 to 6 o' clock turn |
| Keep in guard (teeter totter) |
| Rocking chair |
| Guard wall work rotation with legs |
| Guard wall work rotation with arms |
| |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 15: Inside Thigh to Double
|
| Butterfly guard sweep and movements |
| Guard arm drag to back |
| Leg raises (omoplata) |
| Leg raises (triangle) |
| |
|
| |
Homework:
|
| 1. Do Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 pushups. Do 10 monkey up and down. Do 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previus day drills |
| 5. Set the timer for five minutes and practice today drills |
| 6. Stretch for 5 minutes |
Day 16: Open Guard Work
|
| 180 turn sitting |
| 360 turning chest down |
| Chest roll to hooks |
| |
|
| |
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 17: Closed Guard Work
|
| Closed guard sit-up sweep |
| Closed guard scissor sweep |
| |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 18: Side Control Defense
|
| Side control defense bridge (upa) guard retention |
| Side control defense wall work (upa) guard retention |
| |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 19: Side Control Defense
|
| Side control defense (turn on knees) |
| Side control defense wall work (turn on knees) |
| |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 20: Mount Defense
|
| Mount defense bridge (upa) up, side-to-side, mount |
| Mount defense bridge (upa) up and elbow escape movement |
| |
|
| |
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 21: Mount Defense
|
| Mount defense bridge back roll |
| High mount defense bridge (upa) |
| |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 22: North & South Work
|
| Spider to north/south position and control |
| North/south position side-to-side escape |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 23: Knee on the Belly
|
| Knee on the belly control and movement |
| Knee on the belly defense |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 24: Back Control & Defense
|
| Maintain back control with hooks |
| Escape from back control with hooks |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 25: Closed Guard Pass
|
| Pass the guard (standing up) |
| Pass the guard (on knees) |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 26: Open Guard Pass
|
| Samurai knee pass |
| Samurai knee slide pass |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 27: On Knee Start
|
| Grip position |
| Grip work |
| Break the grip |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
| |
Day 28: On Knee Fight Initiation
|
| Pull guard |
| Osoto Gari |
| Pull down to back |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 29: Beginning Technical Roll Bottom
|
| Pull guard |
| Sweep |
| Mount escape guard pass |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 30: Beginning Technical Roll from Top
|
| Osoto Gari |
| Knee on the belly |
| Knee on the belly escape |
| Guard sweep |
| Mount escape |
| |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 31: Standing Work
|
| Fight stance |
| Movement with grip |
| Movement with no grip |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 32: Take Down Movement No Grip
|
| Fight distance |
| Change levels |
| Knee penetration |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 33: Take Down Movement With Grips
|
| Fight distance |
| Fight grip |
| Osoto Gari |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 34: Closed Guard Pulling
|
| Grip and movement |
| Closed guard pull |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 35: Open Guard Pulling
|
| Grip and movement |
| Open guard movement |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 36: Take Down No Grip Defense
|
| Fight stance and sprawl |
| Sprawl and control |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 37: Standing Beginning Technical Roll Top
|
| Osoto Gari to side control |
| Side control to mount |
| Mount escape |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 38: Standing Beginning Technical Roll From Bottom
|
| Pull guard |
| Guard sweep |
| Mount Escape |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 39: Standing Beginning Technical Roll Defense Ending On Top
|
| Sprawl |
| Spin to the back |
| Back hooks |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Day 40: Full Review
|
| Positions |
| Conceps |
| Drills |
|
Homework:
|
| 1. Set the timer for 3 minutes: Do 3 sets of 25 jumping jacks, 10 push ups, 10 monkey up and downs, and 10 crunches. Repeat these exercises and keep going until time is up. |
| 2. Jog for 15 minutes |
| 3. Do 10 pull ups |
| 4. Set the timer for 5 minutes and practice previous day's drills |
| 5. Set the timer for five minutes and practice today's drills |
| 6. Stretch for 5 minutes |
|
Wait...
Languages
