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 matters to you by your willingness to engage with us during this lockdown.

It appears we will be practicing in an isolated manner for a bit longer, so we have been working to improve our class format and delivery in addition to brainstorming new services. Please mark your calendars for the upcoming offerings if they appeal to you:

Upcoming Events

Functional Stretch with Michael Valcarcel of LOCOMOTION NJ

Thursday, April 30
Time: 12:00 p.m.

This 60 minute-class is based on recovery. The class will incorporate a variety of functional movement, mobility, flexibility and isometric exercises aimed at giving our bodies a deep stretch and release of tension, inflammation and all around gunk that accumulates from the wear and tear caused by our physical activities or lack-there-of.

Everyone welcome.

Solo Body Flow Workshops with Gerry – 2 Part Series

Saturday, May 2 Pt 1 / Saturday, May 9 Pt 2
Time: 10:00am

This workshop is focused on introducing students to some of the body movements familiarized through gymnsastica natural and animal flow. Gerry will demonstrate and deconstruct a series of exercises broken up over 2 workshops that students can incorporate into individually practiced home workouts. The drills themselves were designed to create better mobility patterns for the Jiu Jitsu practitioner.

All levels welcome.

BJJ Beginners Workshop with Emily Kwok

Monday, May 4
Time: 6:00pm

Geared towards those of us who are at the start of our BJJ journey or might be open to a state of beginner’s mind, Emily will spend an hour working through fundamental drills and movements for solo practice. This workshop could serve as an introduction to BJJ for those new to the art, or it could help clean up individual technique that has already been introduced to you. Jumping into class can be an intimidating venture and wanting to fit in and keep pace with the pack can often lead to gaps in our execution and understanding of why we do the things we do.

We are in a time where we are forced to reflect and confront our personal practice if we want to be physically engaged with the art. Please consider joining us if you welcome the extra space to deconstruct your relationship to these basic movements so that you can train with more insight and purpose.

Membership update

Finally, Art and I will continue to keep all memberships frozen. We are very appreciative to all of you for your acts of solidarity in sticking with us through these uncertain times. If you have been finding value in our online/virtual content and would like to send a donation to the school, please notify us at info@princetonbjj.com or alternately send a payment via PayPal to store@princetonbjj.com.

If you or a loved one are experiencing stress, anxiety or depression during this time please consider joining us for a class. Classes are open to all with no payment required, donation by choice. Your mental and physical health is very important at this time.

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.


  • Functional Stretch: 12 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

COVID-19 has taught us all an important lesson about Dynamic Quality.


A wall is all you need this week to get warmed up.


Tiny Titans and Junior Champs

Parents, help your kids practice guard passing and the paper-cutter choke this week.

Adult all-level bjj

This week, Coach Cindy offers some tips on how to improve your hand-eye coordination:

Two skills that I always train in the gym are hand-eye coordination and reaction time. I found the need to incorporate this training over the years, especially when rolling with and competing against younger athletes.

This hand-eye coordination chart is a great tool. See the video above for guidance on how to use it. Essentially, you attach this chart to a wall and tap your hand to the side that the star is on as quickly as you can. If the star is on the line, tap both sides.

I drill this chart and others as a warmup to other coordination and speed drills. If you find this helpful, let me know. There are other more challenging versions of this chart I can share with you.

Adult Fundamentals

Check out these two chokes from Art. One’s from cross-side, the other from scarf hold.

José wants you to learn this beginner-friendly attack sequence from side control.

Adult Advanced

Last week, Coach Shane showed these interlocking concepts for guard retention and escaping side control. Practice them so you’re ready for this week’s lesson.

Hybrid Kickboxing

Coach Mike will continue to teach how to build combos using the HKB numbers system. Use the video above to familiarize yourself with it.

This week’s HKB lessons will also include the teep kick.

Tuesday Combinations

Combinations from Pro Boxer Ruslan Provodnikov’s Pad Session with Coach Freddie Roach

A)  1-2, 4-3 (Roll under opponent’s 6) 9-3

B)  1-9-3-2 (Roll under opponent’s 3) 2-3-2

C)  1-2-3-2 (Catch opponent’s 9) 3

D)  3-3-2 (Roll opponent’s 3) 2-3-2

E)  1-1 (Slip opponent’s 2) while throwing 8, 3-3

Strength & Conditioning

  • Katia Silva comes through with a training plan to build hip strength. 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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