• Home-Based Training for the Week of May 25, 2020

    Greetings, all. There will be no virtual classes this Monday, May 25, in observance of Memorial Day. Stay safe out there!
    This Week’s Schedule
    Please review the material in this post before attending Zoom classes.


    Memorial Day: No Classes


    Beginners Adult BJJ: 6 p.m.
    Hybrid Kickboxing (HKB): 6:45 p.m.


    All-Level Adult BJJ: 12 p.m.
    Kids BJJ: 5 […]

  • Mastering The BJJ Strength Basics

    Our body should be trained in all the ways that it moves. Today we will focus on the main four movement patterns: pushing, pulling, squatting, and hinging. If you focus on developing strength in these patterns, you will build a resilient athletic body.

    This week you will have two different workouts to challenge yourself incorporating variations […]

  • Home-Based Training for the Week of May 18, 2020

    Upcoming events
    Healthy and Mindful Movement for BJJ
    Saturday, May 23 at 10 a.m.

    Every physical practice contains movement patterns — including Jiu Jitsu. This one-hour class and half-hour Q&A will explore common BJJ movement patterns, the impact of sedentary living, and injury proofing the body for BJJ longevity. Be prepared to move and ask questions. Host Anya […]

  • Unconventional Core Training for BJJ

    Today we are going to skip the sit-ups and crunches. You will increase your core strength by challenging your position, posture, and where weight is held. Your core definitely includes your rectus abdominis — the 6 pack so many of us desire. But, even more important core muscles are those that keep our arms and […]

  • Home-Based Training for the Week of May 11, 2020

    Before we get into this week’s training, here’s a brief reminder about some upcoming PBJJ events that you might want to take advantage of:
    Upcoming Events
    Yin Yoga workshop with Jess
    Monday May 11 at 7:30 p.m.

    Everything is coming up YOGA! Jess will be leading a 1 hr wind down class next Monday, May 11. Yin yoga is […]

  • 200 Reps to Strong

    This single weight workout will target your muscular and aerobic systems. Whether you are using a kettlebell or dumbbell, this complex will increase your heart rate and build muscle. Complete all the reps on the left before switching to the right side.

    The Workout

    Left Split Stance Row x5
    Left Racked Reverse Lunge x5
    Left Clean […]

  • Home-Based Training for the Week of May 4, 2020

    Before we get into this week’s training, here’s a brief reminder about some upcoming PBJJ events that you might want to take advantage of:
    Upcoming Events
    BJJ Beginners Workshop with Emily Kwok (SECOND DATE ADDED)
    Monday, May 4 at 6 p.m.
    Saturday, May 9 at 11:30 a.m.

    Geared towards those at the start of the BJJ journey, or those in a […]

  • Two in one: Strength and Conditioning for BJJ

    Heavy strength work and aerobic training are two ends of the fitness spectrum. If you train both, you likely won’t see great improvements in either. In order to improve your conditioning level without taking away from your strength, you want to use sprints. That could be 100 meter sprint repeats or movements with a little […]

  • Home-Based Training for the Week of April 27, 2020

    Dear Students,

    It’s been 45 days since we closed our physical doors of business and moved everything to a remote platform!

    We’ve been very happy to hear your voices on phone calls and see your faces in our virtual classes. Community has always been a priority for us at PBJJ and we have certainly seen how much it […]

  • Build Powerful Hips for BJJ

    It’s all in the hips. Developing strong and durable hips will not only help you generate more power but protect everything above and below, including your lower back and knees. 

    This workout targets all major muscle groups with a focus on hip strength and power. We will start with hip mobility work. Your hips need to […]