Home-Based Training for the Week of May 18, 2020

Upcoming events

Healthy and Mindful Movement for BJJ

Saturday, May 23 at 10 a.m.

Every physical practice contains movement patterns — including Jiu Jitsu. This one-hour class and half-hour Q&A will explore common BJJ movement patterns, the impact of sedentary living, and injury proofing the body for BJJ longevity. Be prepared to move and ask questions. Host Anya Gordon has 35 years of experience (20 of which include teaching) in movement arts such as gymnastics, dance, and yoga. She’s also well versed in Ayurveda and Chinese Medicine, in addition to traditional areas of western anatomical and kinesthetic study.

Register by emailing info@princetonbjj.com.

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 word from emily

When things don’t go as expected, it helps to be playful.


You can practice this solo flow at home to warm up, build coordination, or develop muscular endurance.


Tiny Titans and Junior Champs

Two concepts you can work with your child this week: Transitioning from side-to-side in knee-on-belly, and destabilizing an opponent from the bottom.

Adult all-level bjj

Above is one of the first self-defense takedowns I learned. If someone tries to choke you from behind, they may be trying to drag you backward, bring you to the ground, and/or choke you. The takedown in the video is the counter. Here are the steps:

  1. Drop your base and at the same time bring your arms up and pull down on their forearm. One hand should be around the wrist area and the other closer to their elbow.
  2. Turn your head into their shoulder on the side where their elbow is over your shoulder. Think about getting your ear to their chest.
  3. Circle your foot (the one on the choking side) behind their leg and hop around that side so that your bodies are side by side, facing each other.
  4. The key is to dig your leg between their legs deeper and deeper.
  5. They will be off-balanced and fall back.
  6. You can finish this takedown in a number of ways as shown in the video.

Adult Fundamentals

José walks you through the leg drag.

Adult Advanced

Squid guard can be frustrating to pass. Maybe it’s time to start incorporating it into your game? Here are some drills to get you started.

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 sequence will combine the Slip, Roll, and Left Pivot. The second video will show you how.

Tuesday Combinations

Eddie Albasolo, Professional Muay Thai Fighter, Fight Combinations

Lead Body Kick (after kick bring Lead foot back to Switch Stance), 3-5-Lead Horizontal Elbow-Rear Body Kick, Lead Foot Back to return to Traditional Stance)

1-9-6-9-Rear Cut Kick to Opponent’s Lead Leg

3-9, 1-6, 9-10-9

1-9, (Rear Foot Steps off to R)-Rear Horizontal Elbow, (Lead Forearm Post)-Lead Knee

Rear Cut Kick x2, 2, (Rear Foot Steps off to R)-Lead Knee

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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