Brazilian Jiu-Jitsu 40 Basic Drills & Exercises
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Day 1: Basic Exercises
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| 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 |
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Homework
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| 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
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| Safety concepts of falling (positioning of limbs and head) |
| Side-to-side fall from ground |
| Side-to-side fall from a stand up position |
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Homework:
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| 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
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| Front roll - elbow to knee |
| Front roll - one leg up |
| Front roll - standing |
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Homework:
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| 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 |
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Day 4: Falling Techniques & Back Rolling
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| Front roll laying down sloth roll |
| Back fall |
| Back roll standard |
| Back roll standing |
| Back roll laying down sloth roll |
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Homework:
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| 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 |
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Day 5: Side Rolling & Finalizing Rolls
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| Lateral roll |
| Alternated lateral roll |
| Lateral shoulder roll |
| Hop up and back fall |
| Back roll to front roll |
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Turtle roll
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Homework:
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| 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 |
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Day 6: Base
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| Base |
| Base line work |
| Base wall work |
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Homework:
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| 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 |
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Day 7: Fight Stance And Standing
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| Fight stance |
| Technical space for standing in base |
| Technical stand up |
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Homework:
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| 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 |
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Day 8: Finalizing Base Work
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| Technical standing + sit down |
| Technical stand up + sprawl |
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Homework:
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| 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 |
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Day 9: Hip Escape
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| Hip escape |
| Hip ecape on the wall |
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Homework:
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| 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 |
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Day 10: Hip Escape Leg Over
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| Hip escape leg over |
| Hip escape leg over on the wall |
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Hip escape leg over on the wall from the side
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Homework:
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| 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 |
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Day 11: Hip Escape Threading the Needle
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| Hip sscape in (threading the needle) |
| Hip escape in (threading the needle) on the wall |
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Homework:
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| 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 |
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Day 12: Hip Escape Sitting Up
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| Guard distance work |
| Hip escape sitting |
| Imaginary rope pull |
| Butt walk front and back |
| Back walk side-to side |
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Homework:
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| 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 |
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Day 13: Hip & Guard Work
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| Leg circle lasso work |
| Rocking chair samurai sit up |
| Lateral samurai sit up |
| Side-to-side samurai sit-up to shot or standing position |
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Side-to-side hook sit-up to sweep
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Homework:
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| 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 |
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Day 14: Hip And Guard Work
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| 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 |
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Homework:
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| 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 |
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Day 15: Inside Thigh to Double
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| Butterfly guard sweep and movements |
| Guard arm drag to back |
| Leg raises (omoplata) |
| Leg raises (triangle) |
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Homework:
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| 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
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| 180 turn sitting |
| 360 turning chest down |
| Chest roll to hooks |
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Homework:
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| 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 |
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Day 17: Closed Guard Work
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| Closed guard sit-up sweep |
| Closed guard scissor sweep |
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Homework:
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| 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 |
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Day 18: Side Control Defense
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| Side control defense bridge (upa) guard retention |
| Side control defense wall work (upa) guard retention |
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Homework:
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| 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 |
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Day 19: Side Control Defense
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| Side control defense (turn on knees) |
| Side control defense wall work (turn on knees) |
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Homework:
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| 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 |
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Day 20: Mount Defense
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| Mount defense bridge (upa) up, side-to-side, mount |
| Mount defense bridge (upa) up and elbow escape movement |
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Homework:
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| 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 |
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Day 21: Mount Defense
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| Mount defense bridge back roll |
| High mount defense bridge (upa) |
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Homework:
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| 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 |
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Day 22: North & South Work
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| Spider to north/south position and control |
| North/south position side-to-side escape |
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Homework:
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| 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 |
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Day 23: Knee on the Belly
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| Knee on the belly control and movement |
| Knee on the belly defense |
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Homework:
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| 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 |
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Day 24: Back Control & Defense
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| Maintain back control with hooks |
| Escape from back control with hooks |
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Homework:
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| 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 |
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Day 25: Closed Guard Pass
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| Pass the guard (standing up) |
| Pass the guard (on knees) |
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Homework:
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| 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 |
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Day 26: Open Guard Pass
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| Samurai knee pass |
| Samurai knee slide pass |
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Homework:
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| 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 |
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Day 27: On Knee Start
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| Grip position |
| Grip work |
| Break the grip |
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Homework:
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| 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 |
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Day 28: On Knee Fight Initiation
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| Pull guard |
| Osoto Gari |
| Pull down to back |
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Homework:
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| 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 |
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Day 29: Beginning Technical Roll Bottom
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| Pull guard |
| Sweep |
| Mount escape guard pass |
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Homework:
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| 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 |
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Day 30: Beginning Technical Roll from Top
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| Osoto Gari |
| Knee on the belly |
| Knee on the belly escape |
| Guard sweep |
| Mount escape |
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Homework:
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| 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 |
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Day 31: Standing Work
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| Fight stance |
| Movement with grip |
| Movement with no grip |
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Homework:
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| 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 |
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Day 32: Take Down Movement No Grip
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| Fight distance |
| Change levels |
| Knee penetration |
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Homework:
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| 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 |
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Day 33: Take Down Movement With Grips
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| Fight distance |
| Fight grip |
| Osoto Gari |
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Homework:
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| 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 |
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Day 34: Closed Guard Pulling
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| Grip and movement |
| Closed guard pull |
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Homework:
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| 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 |
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Day 35: Open Guard Pulling
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| Grip and movement |
| Open guard movement |
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Homework:
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| 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 |
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Day 36: Take Down No Grip Defense
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| Fight stance and sprawl |
| Sprawl and control |
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Homework:
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| 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 |
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Day 37: Standing Beginning Technical Roll Top
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| Osoto Gari to side control |
| Side control to mount |
| Mount escape |
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Homework:
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| 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 |
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Day 38: Standing Beginning Technical Roll From Bottom
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| Pull guard |
| Guard sweep |
| Mount Escape |
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Homework:
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| 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 |
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Day 39: Standing Beginning Technical Roll Defense Ending On Top
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| Sprawl |
| Spin to the back |
| Back hooks |
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Homework:
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| 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 |
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Day 40: Full Review
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| Positions |
| Conceps |
| Drills |
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Homework:
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| 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 |
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