What is Brazilian Jiu Jitsu?

Brazilian Jiu-Jitsu is a martial art that focuses on grappling. It encompasses effective foot work, clinch fighting, take-downs, throws, escapes, ground control, chokes and joint locks. Use of leverage and balance is taught so that a smaller individual will be able to overcome a larger attacker in a real life confrontation without having to punch or kick. Traditional jiu-jitsu uniforms are worn and a belt system is used for grading. Learning BJJ will enable you to deal with someone who is punching or kicking you, taking you down, and what to do once you are on the ground.

Here’s what to expect from a BJJ/MMA class:

  • - 15 min Calisthenics (squats, push-ups, partial squats, burpees etc)
  • - 45 min Moves (1 Takedown, 2 Ground Moves-Instructor Led/Demonstrated)
  • - 5×5 min Rounds Sparring (Position Training)
  • - 30 min of Open Training


Here are some basic positions and terms you should learn:
Bottom Half Guard

Bottom Guard

Bottom Side

Bottom Mount

Bottom Knee on Belly

Bottom Turtle

Top Half Guard

Top Guard

Top Side Control

Top Mount

Top Knee on Belly

Top Turtle

Take Downs


Defending Take Downs   

Rear Mount

Defending Rear Mount


Please check out Stephan Kesting’s Free E-Book for Beginning Brazilian Jiu Jitsu.  http://www.beginningbjj.com/BJJ%20Roadmap%201.3.pdf

Stephan is a friend and training partner of Adam Ryan. He is a Brazilian Jiu-jitsu black belt, and has been doing martial arts for over 25 years. He is also a certified instructor in Erik Paulson’s Combat Submission Wrestling, a black belt in Kajukenbo Karate, an instructor in Dan Inosanto’s Jun Fan JKD, Maphalindo Silat and Filipino Martial Arts program.

He has published over 20 articles in magazines like Black Belt, Ultimate Grappling, Tapout Magazine and Ultimate Athlete, and been interviewed by The Fightworks Podcast and Lockflow.com.

MMA Team
Dynamic MMA Fitness Tips

    • Please come hydrated! It’s important that you’re drinking water throughout the day…BEFORE training.

      If you’re interested in leaning out, cut out the salt! Limit the starchy carbohydrates… stick with lean meats and protein, and save a starch for post-training meals… mmmm…you earned it!

      You’re not a kid… watch the sugar! We have some hidden culprits in the form of dried fruit. Try to stick with berries for your fruits (not dried)… nature’s candy!

      Fat is not the enemy! Good fats are in nuts, coconut oil, avocado and ghee… packed with great calories and keeps you satiated longer.