Home-Based Training for the Week of April 20, 2020

Hello, fellow grapplers and kickboxers. Mike Tyson sends his well wishes. Once again, we’ve sent out all Zoom links via email. If you didn’t receive them, please ask an instructor.

We’re all going through some challenging, isolating times. To that end, if you know of a friend or family member who isn’t coping well with the isolation, please feel free to forward this post to them. They are welcome to join in our virtual classes for free, or by donation. They can email info@princetonbjj.com for access if they wish to train with us and store@princetonbjj.com if they wish to make a donation.

BJJ folks: You need some conditioning! Take this opportunity to train Hybrid Kickboxing and stay in shape while learning a new martial art. No experience or equipment required.

This Week’s Schedule

Please review the material in this post before attending Zoom classes.


  • All-Level Adult BJJ: 12 p.m.
  • Kids BJJ: 5 p.m.


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


  • All-Level Adult BJJ: 12 p.m.
  • Kids BJJ, 5 p.m.
  • Yoga, 6 p.m.


  • Advanced BJJ, 6 p.m.
  • HKB: 6:45 p.m.


  • 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

Stress and recovery: How do we structure our days and our training accordingly.


Use this Ginastica Natural sequence to build range of motion in your hips.


Tiny Titans and Junior Champs

Parents: Here are two drills you can do with your kids to help improve their base when passing spider guard. Live classes this week will focus on fluid movement drills, including break-falls and up-kicks. Think of these things as shadowboxing for BJJ.

Adult all-level bjj

Coach Cindy reviews some strength-building exercises for your wrists and forearms.  Read the post here.

Adult Fundamentals

That facial expression says it all ^. Practice this, and anyone who messes with you will regret it.

This week, José explains what you should be thinking about when you begin a live training round.

Adult Advanced

This is what Coach Shane showed in class last Thursday. Practice this. He’ll be building off it this week.

Hybrid Kickboxing

HKB uses a number system for strikes:

  1. Jab
  2. Cross
  3. Lead hook
  4. Rear uppercut
  5. Lead uppercut
  6. Rear hook
  7. Jab to the body
  8. Cross to the body
  9. Lead hook to the body
  10. Rear hook to the body
  11. Lead elbow
  12. Rear elbow

Tuesday Combinations

Muay Thai Kickboxer Damien Trainor Fighter Breakdown

#1)  1-2-3-Rear Cut Kick

#2)  9-6-3-Rear Cut Kick

#3)  1-2-9-3-R Head Kick

#4)  Left Body Kick, 2-3-Rear Cut Kick

#5)  5-8-3-2

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.


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