Home-Based Training for the Week of May 4, 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

BJJ Beginners Workshop with Emily Kwok (SECOND DATE ADDED)

Monday, May 4 at 6 p.m.
Saturday, May 9 at 11:30 a.m.

Geared towards those at the start of the BJJ journey, or those in a state of Beginner’s Mind, Emily will spend an hour working through fundamental drills and movements for solo practice. These workshops could serve as an introduction to BJJ for those new to the art, or they could help clean up techniques to which you’ve already been exposed. Jumping into class can be intimidating and wanting to fit in and keep pace can often lead to gaps in our execution and understanding.

During COVID-19, we must reflect on 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.

Space is limited to 50 participants. To reserve your spot, email info@princetonbjj.com. Non-PBJJ members can join for free or by donation via PayPal: store@princetonbjj.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.

Solo Body Flow Workshops with Gerry — 2-Part Series

Part 2: Saturday, May 9 at 10 a.m.

This workshop will introduce students to some of the body movements of Ginastica Natural and Animal Flow. Gerry will demonstrate and deconstruct a series of exercises broken up over 2 workshops that students can incorporate into home workouts. These drills were designed to enhance mobility for Jiu Jitsu practitioners. All levels welcome.

To reserve your spot, email info@princetonbjj.com. Non-PBJJ members can join for free or by donation via PayPal: store@princetonbjj.com.

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.

This Week’s Schedule

Please review the material in this post before attending Zoom classes.


  • Marcelo Garcia Q&A (PBJJ students only): 12 p.m.
  • Kids BJJ: 5 p.m.
  • BJJ Beginners Workshop (email info@princetonbjj.com to register): 6 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.


  • Solo Body Flow Part 2 (email info@princetonbjj.com to register): 10 a.m.
  • BJJ Beginners Workshop (email info@princetonbjj.com to register): 11:30 a.m.

A word from emily

Some thoughts on self-control, and what happens when we overreach.


This warmup sequence from Gerry incorporates some movements from Ginastica Natural. Use them to prepare for training, or practice them head of his workshop!


Tiny Titans and Junior Champs

Parents, you can help your kids learn the toreando pass by following these videos.

Adult all-level bjj

Use these drills from Coach Cindy to improve your reaction time:

A drill I do to improve my reaction time is the ball drop. For this activity you will need a partner and two bouncy balls. Tennis balls are ideal. Start by having your partner stand in front of you holding both balls about shoulder height. Stand how you would for a single-leg takedown, about an arm’s distance away. Your partner will randomly drop one of the balls. Your goal is to catch it before it hits the floor. As you improve, your partner can lower the height of the ball and you can move farther away. 

You can also do this movement standing to the side and using your peripheral vision. Another option is to turn 180 degrees away from your partner. Here, your partner will say “go” when he or she drops the ball. Your goal is to turn and catch it after one bounce.

The videos above demonstrate these drills. I add these reaction drills usually at the end of my workout when I am a little more fatigued, combining it with abdominal muscle drills.

Adult Fundamentals

Art’s back with another street-ready, self-defense choke.

José reviews moving from one side to the other in side control.

Adult Advanced

Coach Shane reviewed several open guard passing options last week. Practice these at home.

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 pendulum step.

Tuesday Combinations

Glory Kickboxing Lightweight Champion Marat Grigorian Fight Combinations

A)  3-6-5-Rear Cut Kick to Opponent’s Lead Leg

B)  1-1, 3-5-6

C)  Rear Knee, 6-3-6-3

D)  Lead Cut Kick to Opponent’s Lead Leg-2, Rear Knee, 6-3

E)  3-Rear Cut Kick to Opponent’s Lead Leg, 6-Lead Cut Kick to Opponent’s Lead Leg

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.


Post A Comment