Home-Based Training for the Week of April 13, 2020
Greetings everybody! All Zoom links have been distributed via email. If you did not receive them, please contact an instructor.
In other news, we’ve also added a second All-Level BJJ class to the schedule, which you’ll find below. Non-PBJJ members are welcome to attend our virtual classes. Please email princetonbrazilianjiujitsu@gmail.com for access.
BJJ folks: Get some extra conditioning while learning to kickbox! No experience or equipment are required, and the combos are listed below if you’d like to practice before class.
This Week’s Schedule
Please review the material in this post before attending Zoom classes.
MONDAY
- All-Level Adult BJJ: 12 p.m.
- Kids BJJ: 5 p.m.
TUESDAY
- Beginners Adult BJJ, 6 p.m.
- Hybrid Kickboxing (HKB), 6:45 p.m.
WEDNESDAY
- All-Level Adult BJJ: 12 p.m.
- Kids BJJ, 5 p.m.
- Yoga, 6 p.m.
THURSDAY
- Advanced BJJ, 6 p.m.
- HKB: 6:45 p.m.
FRIDAY
- Competition Theory, 6 p.m.
A few tips for using Zoom:
- Install Zoom on a laptop, tablet, or phone and sign in well before class starts to make sure everything is working.
- It’s best to use Zoom while connected to a WiFi network (not cellular).
- When you’re not talking, mute your microphone.
A word from emily
Quarantine life is anything but comfortable. Luckily, BJJ teaches us how to be comfortable with being uncomfortable.
Warmups
Practice these beginner- and intermediate-friendly warmups at home this week.
Master this warmup from Gerry, and be the envy of the Advanced class.
technique
Tiny Titans and Junior Champs
Kids, this week Art is going to be teaching you the grappler’s lift and the sprawl. Parents, the spider guard drill from Emily is something you can help your children with this week. Get some practice with these videos before class!
Adult all-level bjj
You’re going to need a grappling dummy for class this week. In this post, Coach Cindy explains how to build one using household items.
Adult Fundamentals
Drill this street-ready takedown with a partner (preferably on a soft surface). Also, check out the guest appearance by Art’s dog!
This week, José will review escaping the armbar and omaplata.
Adult Advanced
Miss last week’s classes? Here’s a refresher from Coach Shane on passing into mount and attacking with a choke once you’ve stabilized the position. He’ll be building on these this week.
Hybrid Kickboxing
HKB uses a number system for strikes:
- Jab
- Cross
- Lead hook
- Rear uppercut
- Lead uppercut
- Rear hook
- Jab to the body
- Cross to the body
- Lead hook to the body
- Rear hook to the body
- Lead elbow
- Rear elbow
Tuesday Combinations
Coach Ed will be teaching Nieky Holzken Liver Shot set-ups used in his Glory Kickboxing bouts.
Combo A: 1-1-4, 9-9
Combo B: 1-1-4, 3-9
Combo C: 1-1-4, 3-6, 9
Combo D: 1-1-1, 8-9
Combo E: 1-1-4, 3-5-3, 9
Thursday Combinations
Coach Mike will build on last Thursday’s lesson (building your own combinations on the heavy bag, or with pads). Please review the numbers system.
Strength & Conditioning
- Katia Silva has a fast and sinister 20-minute EMOM workout for you this week. All you need is something heavy. The Workout.
- Looking for some extra training this week? Our friends at Locomotion in Princeton are offering Princeton BJJ members 25% off all virtual classes. Email locomotionnj@gmail.com to have your discount applied and get pre-registered for class. Visit www.locomotionnj.com to learn more about the studio and see the schedule.
Photo by Joshua Smith.