BJJ Training: Who and How Can Do Brazilian Jiu Jitsu

BJJ Training- Who and How Can Do Brazilian Jiu Jitsu

Brazilian Jiu Jitsu, which many athletes also know under the abbreviation BJJ, is becoming increasingly popular. This is not surprising, since it is a combination of the popular martial arts Judo and Jiu Jitsu. In addition, the techniques have been modified and improved over the years and individualized by many athletes.

Again, the old adage that you are not too old or too young for any martial art applies. Likewise, you can be neither too tall, too short, too fat nor too lanky. Furthermore, gender does not play a role. Brazilian Jiu Jitsu is suitable for children, women, men and seniors.

Who should start BJJ training?

Brazilian Jiu Jitsu is very versatile and is therefore suitable for a wide range of athletes. It makes absolutely no difference whether you have already practiced a martial art or whether you are a real sports muffle. You don’t have to fulfill any requirements. There is a suitable course and provider for just about everyone.

Since there are no punches and kicks, the risk of injury is relatively low compared to other martial arts. Also, the repertoire of techniques is somewhat more manageable and one therefore quickly achieves initial success. This circumstance is also due to the fact that many people call BJJ beginner-friendly.

If you want to start training, all you need in principle is a suitable suit and a bit of guts. Of course, it also doesn’t hurt to set concrete goals from the start that you really want to achieve. Often the aspect of self-defense is at the top of the list of beginners.

BJJ is recommended for these groups

Again and again we are asked for concrete examples, who exactly should start with Brazilian Jiu Jitsu. The jungle of martial arts is in this country, namely huge. Therefore, it is almost impossible to deal with every single one of them. This is exactly where our list comes in. With it, you can test in no time whether BJJ suits you.

  1. Children: Already from the age of 6 years, the little rascals can start with the targeted training. Some providers even offer courses for 4-year-olds. Here, however, everything is equally designed rather playful.
  2. Women: The different techniques can be used very efficiently by weaker people. This makes BJJ extremely interesting for the female gender.
  3. Men: Wrestling, wrestling and ground fighting in general are important key factors for victory in modern martial arts like MMA. But the approach here is also different. Real guys will be thrilled with the training.
  4. Seniors: As long as you are fit, you can take up this martial art. Even at an older age you can still start training.
  5. SV students: Those who want to improve their self-defense skills are in good hands here. The ground fighting is in fact criminally neglected in many courses.

Many clubs, schools as well as independent trainers offer courses for every skill level and focus. Those who train regularly for 1 to 2 years can celebrate great successes. In addition, self-confidence increases proportionally to the improving skills.

What content is taught in BJJ training?

Since BJJ is a weaponless martial art, you learn techniques against different types of attacks. It is important to know that punches and kicks are forbidden and you fight mainly on the ground. The goal is to force the opponent to give up or simply to gain more points in the fight. The succeeds through these categories of techniques:

  1. Submissions: to make the opponent give up.
  2. Escapes: a release from a situation.
  3. Sweeps: the opponent is forced into another position.
  4. Takedowns: the opponent is taken to the ground.

In order to perform the different techniques efficiently, the right position is crucial. Currently there are around 6 basic stances and another 4 transitional positions. With time and increasing skills, one learns more and more of these Brazilian Jiu Jitsu positions. Many of them are part of the belt exams.

As is so common in martial arts, there are restrictions on techniques. Depending on age or belt color, there are prohibitions and restrictions. These are for the good of the athlete and reduce the risk of injury. Good examples are these prohibitions: Hair pulling, eye poking, punches, kicks, and targeted attacks to the soft tissues.

How exactly does a training session work?

The basis of Brazilian Jiu Jitsu is compliance. The attack energy of the opponent should run into the void or be used for the next technique. This makes it possible to defeat even physically superior attackers.

With a good and wide range of techniques, however, one does not always reach the goal. For this reason, BJJ training covers many other aspects of modern martial arts. You’ll find out which ones in a moment.


Before the BJJ training really starts, you have to warm up first. Only then can you start with fitness training or even partner training. If you want to do everything right here, you should plan about 10 to 15. As long as it takes, it usually until the body has come to its operating temperature.

After that, you should stretch sufficiently. In the long term, this ensures better mobility and more success in training or even in competition. In addition, studies have shown that maximum strength and speed can be increased immensely.

Conditioning training:

In Brazilian Jiu Jitsu, after the warm-up phase, you start training fitness, flexibility and strength. While you don’t have to be or become a competitive athlete, some form of fitness is mandatory. After all, this is a sport.

And those who are particularly ambitious in their approach must also take fitness training seriously. Many successful BJJ athletes compensate for weaknesses in technique, through a whole lot of strength. Therefore, many train several times a week with weights in the gym. Often the goal is to increase strength endurance.

Technique training:

A lot of time must be spent learning and perfecting Brazilian Jiu Jitsu techniques. Not only strength and fighting experience ensure maximum success. Just a wide repertoire of techniques and positions is often the key to success.

Training can be done in pairs as well as alone. As a rule, however, exercises with a partner predominate. Only in this way can you train techniques sensibly and get a feel for the optimal moment.


This form of training exists in many different martial arts. This is a training fight, which is characterized by several points:

  • Modified rules
  • Special agreements

The purpose behind it is quite simple: the risk of injury should be minimized, but at the same time experience should be gained under real conditions. Especially for competitive athletes, sparring is extremely important.

But such fights are also interesting for all other participants in Brazilian Jiu Jitsu training. After all, you can train your techniques on a non-cooperative partner. Furthermore, you get an overview of your own strengths and weaknesses in no time. If you want to get better, you should do sparring regularly.

Gracie Jiu Jitsu training offers many advantages. For example, this form of Jiu Jitsu trains not only the body, but also the mind. In addition, all muscle groups are trained, endurance improves over time and you generally do a lot of stretching.