Home-Based Training for the Week of March 16, 2020

Greetings all. We know that time away from the mats can be a bit of a bummer, so the PBJJ staff and community put together this training program to get you through while our doors are closed. We’ve included options for kids, adults at all skill levels, and kickboxers. 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

Yes, times are a bit crazy at the moment. But our current circumstances present an opportunity to train in proactivity instead of reactivity. Here’s how you can use this mindset in life and Jiu Jitsu.


A few warmups, courtesy of Coach Cindy. You can do these in place with minimal space.


Tiny Titans

Want that next promotion? You’re going to have to learn to tie your belt first. Coach Shane shows you how.

Junior Champs (And Adults, all levels)

Building off of our work in the takedown curriculum, here are two wrestling drills you can do, courtesy of Coach Shane. This is good for adults as well!

Adult Fundamentals

Art provides some of the finer points of movement in mount and maintaining control from cross-side.

Adult Advanced

José demonstrates the armbar, omaplata, triangle sequence.


Coach Pando demonstrates this week’s combination, which includes slip defense, with the help of assistants Lucia and Franco.

Strength & Conditioning

Here’s a total-body, BJJ-specific strength workout from NSCA-certified strength and conditioning coach Katia Silva. You might recognize Katia from the Hybrid Kickboxing program. The Workout.


Coach Jess has prepared a restorative, Yin yoga practice that you can use as recovery from your training.

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