Give every session a focus.
Drilling ideas, conditioning concepts, and training tools to help you grow as a grappler. Save your progress as you go.
This week
Filled days show logged sessions. Rest days are part of training, too.
Round timer
Set your work rounds and rest breaks for drilling or positional practice.
Work · Round 1 of 3
Game Plan Builder
Choose the techniques you want to work on. Save your focus areas for next time and review the transitions with your coach.
Your technique rotation
Based on the technique names in your session log. Use “Practice next” to add one to a session draft.
Goal Setting
Set training goals and track them. Your entries save locally.
Start with one specific goal you can work on in your next class.
Training Log
Track your training sessions. Entries stay in this browser. Export a copy to keep your own backup.
Record your session
Add from your saved techniques
Save techniques in the technique library to keep your next session’s ideas here.
Your training history
Solo Drills
Exercises you can do without a partner to improve your movement and conditioning.
Hip Escapes (Shrimping)
Practice hip movement (shrimping) on the ground to build guard retention and escape mechanics. Focus on smooth, controlled movement.
Bridging
Bridge up onto your shoulders to build the explosive hip power needed for mount escapes and reversals. Keep feet flat, drive through heels.
Technical Stand-up
Practice the technical stand-up motion to build muscle memory for getting up safely from the ground. Protect your head and maintain balance.
Forward & Backward Rolls
Practice rolling forward and backward on the mat to improve comfort with falling and positional transitions.
Shadow Grappling
Move through techniques and sequences without a partner — visualize grips, foot placement, and transitions. Like shadow boxing for BJJ.
Grip Hangs
Hang from a pull-up bar to build grip endurance. Try alternating between full grip and pinch grips. Build up gradually.
Partner Drilling Ideas
Repetition-based drills to build muscle memory with a training partner.
Guard Pass Defense
Partner attempts to pass while you work on guard retention. Reset after each pass or successful retention. Focus on framing and hip movement.
Escape Repetition
Partner puts you in a bad position (mount, side control, back). Practice your escape, reset, and repeat. Switch positions after each set.
Positional Sparring
Start from a specific position and spar from there. Examples: start in half guard, start in side control, start in closed guard.
Submission Chain Drilling
Practice a sequence of submissions that flow from one to the next — for example: armbar → triangle → omoplata from guard.
Sweep Timing
Partner stands in your guard with a specific posture. Practice timing your sweeps based on their weight distribution and reactions.
Takedown Entries
Practice grip fighting and setting up takedown entries. Focus on level changes, footwork, and hand fighting.
Warm-Up Ideas
Get your body ready for training with these BJJ-specific warm-ups.
- Jogging around the mat — 2 minutes to raise heart rate
- Forward and backward rolling — 1 minute
- Shrimping (hip escapes) — 1 minute
- Bridging — 1 minute
- Technical stand-ups — 1 minute
- Spider-man walks — 1 minute
- Light stretching — focus on hips, shoulders, neck
- Shadow grappling — 2 minutes of flowing through positions
Strength & Conditioning Concepts
General concepts for grapplers. This is not medical or professional fitness advice — consult a qualified strength coach for personalized programming.
Grip Training
Dead hangs, farmer's carries, and gi pull-ups build the grip endurance essential for gi grappling. Start with 3 sets of 15-30 second hangs.
Core Strength
Planks, Russian twists, and hanging leg raises build the core stability needed for bridges, guard retention, and explosive movement.
Explosive Power
Plyometric exercises like box jumps and medicine ball throws help develop the explosive movement needed for takedowns and sweeps.
Cardiovascular Endurance
Better conditioning means you can train longer and harder. Running, rowing, and swimming build the aerobic base that supports BJJ performance.
Mobility
Hip and shoulder mobility are crucial for BJJ. Regular stretching, yoga, or mobility drills help prevent injuries and improve performance.
Neck Strength
Neck bridges and isometric holds build neck strength important for defending chokes and maintaining posture. Build gradually and carefully.