Home-Based Training for the Week of March 23, 2020

Hello everybody. As we move into week two of our COVID-19 closure, it’s important to take a few moments to focus on what we can do. Though we can’t train together, we can still choose to be proactive, building skills that will serve us in grappling and life. This week’s training plan includes more at-home BJJ skill building, as well as strength and conditioning. Like last week, everything contained in this post can be done in the comfort of your own home with minimal equipment. If you have any questions, please feel free to reach out to any of the instructors on Facebook.

A word from emily

Emily discusses how to bring the principle of Presence into your home-based training — and your life — this week.


Use these warmups drill from Coach Cindy to get loose and practice maintaining and transitioning from side control.


Tiny Titans and Junior Champs

This week, we’re looking at two concepts that connect: the level change and the double leg takedown. Parents, you can be your child’s training partner. Start with the Changing Level video and move on to the Double Leg Takedown video.

Adult Fundamentals

Here’s a drill from Art that will improve your armbar attack from mount.

Adult Advanced

Shane demonstrates a De La Riva sweep that builds off of De La Riva guard retention.

You asked, we listened

In response to a question from Steven Ponce, here are two drills to perfect your back take from mount.

Next week’s update will include a new segment from Coach Shane. Here are the details:

Hello Team,

First, I would like to say I miss you all greatly and cannot wait to get back on the mats with you all when this is over.

While we are spending our time seeing 10 pushups and doing 10 pushups, rummaging through countless hours of BJJ content online, and lifting up and putting down our giant cases of water bottles for reps, I wanted to provide some Princeton BJJ specific content for our team.

I would like for you to think of an area of Jiu Jitsu that leaves you feeling stuck. Is there a certain move you are trying to execute but it keeps failing? Confused about a concept or movement? Do you get caught in the same guard pass, sweep, submission? If there is any general Jiu Jitsu question you have you can ask and I will provide a video breakdown of how to fix it.

Please feel free to reply to the this newsletter or message me directly:

EM: shaneleammccarthy@gmail.com
IG: @wakaflakashane
FB: Shane McCarthy

Hybrid Kickboxing

Coaches Mike and Ed take you through a combination that builds on last week’s slip combo, this time incorporating kicks.

Strength & Conditioning

  • Katia Silva is back this week with a tutorial on the most bang-for-your-buck strength drill for BJJ, the Turkish Get-Up. The Workout.
  • Looking for some extra training this week? Our friends at Locomotion in Princeton will be hosting daily webinars from 1-1:30 p.m., starting Tuesday, March 24, on some core kettlebell movements: the swing, Turkish get-up, clean and military press, and the snatch. To sign up for these sessions, taught by Katia, email Michael Valcarcel: locomotionnj@gmail.com


Coach Jess has prepared a yoga practice that will help you ease into a more restorative state after training.


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