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 a practice to cultivate intentional relaxation. The practice targets connective tissues, facilitating a deep stretch and lubricating the joints. Yin yoga also targets the nervous system and teaches us how to observe and release unwanted patterns, bridging the gap between mind body.

Free Kettlebell Workshop with Katia

Saturday, May 16 at 10 a.m.

This 60-minute kettlebell workshop will build and review foundational training skills, including the swing and the clean. These two movements build strength and power critical for Jiu Jitsu. Open to everybody from kettlebell rookies to veterans. All you need is a kettlebell. Katia is a NSCA-certified strength and conditioning coach with a master’s degree in exercise science.

Email Katia to sign up: silva.unbound@gmail.com

functional STRETCH added to weekly schedule

Michael Valcarcel of Locomotion NJ led an amazing session last week, and due to popular demand, we will be adding it permanently to our virtual schedule! He will be teaching Functional Stretch Thursdays at 12:00 p.m.

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.
  • Yin Yoga Workshop: 7:30 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.


  • Kettlebell Workshop, 10 a.m.

A word from emily

What’s something new you can learn from something you already know?


Miss Gerry’s Solo Body Flow workshops? Here are two movement sequences you can incorporate into your practice at home.


Tiny Titans and Junior Champs

Parents, here’s how you can help your kids maintain balance in closed guard and practice an attack sequence.

Adult all-level bjj

With reaction time training, I work to improve visual target tracking with these two drills:

For the ball toss, I have a tennis ball that I have drawn symbols on, such as numbers and letters. A partner tosses the ball to me with little or no spin on the ball. I follow the ball and call out the symbol I see as I catch it. As you improve, your partner can throw it faster, with spin, and at different speeds.

I also use a tool called the Brock string. Above, you’ll find an example of how to use it. These are easy to make. All you need is a string and three different color beads. The beads are spaced along a string that is 10-15 feet long. Tie one end of the string to something and hold the other end to your nose, taking all slack out of the string. Focus your eyes on the first bead until you see the string make an X at this bead and then move to the next bead down the line.

Here are a few more resources for the Brock String:

Adult Fundamentals

Art demonstrates how to respond to a club attack. OK, it’s a spatula, but you get it.

José demos some guard recovery work you can do at home.

Adult Advanced

Here’s an attack you can use from the Knee Cut/Shotgun Pass sequence, if you don’t want to go to mount.

Hybrid Kickboxing

Coach Mike will continue to teach how to build combos using the HKB numbers system. Use the top video above to familiarize yourself with it. This week’s movement will be the post. The second video shows how you can drill it with a heavy bag.

Tuesday Combinations

Taken from the pad holding book of Floyd Mayweather Sr.:

#1). 2-3-3-2, Jab x5, Jab x2

#2). 9-10, 2, 3-2, Jab x2

#3). 2-5-3-2, Jab x5

#4). 1-10-4, Jab x5, Jab x2

#5).  4-5, 3-2,  Jab x5, Jab x2

Strength & Conditioning

  • Katia Silva delivers a workout this week to build strength and endurance, using sprints. 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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