BUSHIDO’S ULTIMATE GUIDE TO BJJ

Brazilian Jiu Jitsu (BJJ) comprises the single most effective martial art you can learn for self-defense. BJJ doesn’t rely on size and strength. It’s all about leverage and joint manipulation, so a smaller person could use BJJ techniques to defeat a much larger and stronger opponent who doesn’t train.

This is exactly what Jiu Jitsu was designed for from the very beginning. The Gracie family in Brazil took Japanese Jiu-Jitsu and adapted it to fit their fighting style and needs.

The early 1900’s in Brazil brought an influx of Japanese immigrants. Some of those immigrants were athletes and fighters, having trained in the Japanese art of Jujutsu — including prize fighter Mitsuyo Maeda.

Carlos Gracie was an athlete, and he and his family began to train with Mitsuyo. Helio, Carlos’s younger brother, also wanted to train. Being of smaller build and physically weaker than his brothers, he had a tough time incorporating some of the traditional Japanese techniques.

That didn’t stop him. Helio began to modify techniques to suit his own needs. By focusing on leverage, joint manipulation and control, chokes and submissions, he further developed the ground element of the art to help a smaller person take on a larger opponent. Thanks to Helio, Jiu Jitsu gradually transformed into what we now know as Brazilian Jiu Jitsu.

Real-world fights often end up on the ground, so training in a martial art that focuses heavily on ground combat is both practical and prudent. And if your primary interest is MMA, you already know BJJ makes up a significant part of it.

In Jiu Jitsu, you’ll learn self-defense technique for real life situations. From there, you’ll start to build your own game in live training (often called Randori in some traditions). In advanced classes, you’ll learn the finer points of sport Jiu-Jitsu and sharpen the details that make techniques work at a higher level.

As BJJ continues to sweep the nation in popularity over the last decade, more and more athletes, entrepreneurs and thought leaders devote hours of their lives to the practice.

The grappling sport requires both flexibility and endurance and gets you into peak physical condition. However, it also creates community — and many people seek it out for physical activity and healthy social engagement.

From Joe Rogan, former Navy Seal Commander and podcaster Jocko Willink, and tech execs like Mark Zuckerberg and Elon Musk, a common thread many successful entrepreneurs share is that they practice Brazilian Jiu Jitsu.

Computer scientist and artificial intelligence researcher Lex Fridman holds a black belt in Jiu Jitsu and credits the art with helping him achieve professional and academic success.

Something as consistent as Jiu Jitsu in our everyday lives can grant us mental stability. Having a place to go, at a specific time, to focus on bettering ourselves in an environment we can control gives a renewed sense of purpose.

As you learn new ways to move your body through the lens of self-defense, you also build an unbreakable spirit through how you deal with discomfort and embrace the challenge.

One part is physical and technical — hip escapes, bridges, framing, and fundamentals. Alongside the technical learning, you’ll likely have someone in your ear constantly giving advice about what to do, what not to do, how to think, and so forth.

Advice comes from everywhere. You’ll get advice from people with decades of training — and from training partners who started three weeks ago. It can all be helpful, but can also be a bit much.

In a close-contact sport, discomfort often comes from being unfamiliar with uncomfortable positions — and from the physical weight of a partner. As your skills and fitness improve, that discomfort becomes smaller and smaller.

HEALTH BENEFITS OF JIU JITSU

Highly technical sports like Brazilian Jiu Jitsu can have just as much impact on a healthy adult lifestyle as more traditional workouts. You’ll feel immediate results from a single session — and long-term benefits from consistent training over time.

Immediately, you’ll get an endorphin rush after class. Training can also make your body more receptive to sleep, which leads to a better night of rest and a better morning.

Over time, the benefits compound: Jiu Jitsu is largely a bodyweight-based practice. People who are used to moving their own weight (and sometimes someone else’s) tend to have a lower day-to-day injury rate.

Microtears repair and make muscles stronger. Bruising that shows up after early classes becomes less common as your body adapts. And for cardio — you’ll notice subtle endurance gains until one day you realize you could’ve gone longer.

RECOVERY FOR JIU JITSU

While Jiu Jitsu provides many health benefits, it’s also important to maintain your health through mindful recovery habits and an intentional diet.

Recovery can look like integrating yoga and stretching into your routine, taking breaks, or using low-impact activities like swimming. You can also invest in saunas, cold showers, dry needling, and massage.

Specific mobilizations and stretches help prevent overuse injuries common in grappling sports where muscles get compressed. Stretching across multiple “levels” helps you train longer, feel better, and avoid injury.

DYNAMIC VS STATIC STRETCHING

You never want to go into Jiu Jitsu cold — some preliminary movement should precede activity. But not all stretching makes a good warmup.

Dynamic stretching incorporates movement (walking toe touches, leg swings, etc.) to open up muscles through repetition.

Static stretching is holding a pose for an extended time and is best after training to help your body enter recovery mode through breathwork and stillness.

If you’re training hard, balance it out with proper fuel: healthy carbs beforehand, protein afterwards, and hydration throughout. Different fuel works differently for everyone — listen to your body.

Alternatively, fasting can also benefit training for some people. Do your research and plan accordingly if you explore that route.

When training a high-intensity sport like Jiu Jitsu, it’s essential to consider hydration — including pre, post and during workouts. Hydration isn’t just about quenching thirst; it’s about replacing the water and electrolytes your body loses during rigorous training.

Try to drink at least ½ oz of water per pound of bodyweight. Too much water will bog you down, but too little will hurt performance. Dehydration can hinder performance and recovery, making your work less effective.

After training, replace the water you’ve lost. You can also supplement with electrolytes: Liquid IV, Gatorade, LMNT, Nuun tablets, or Pedialyte. (Thorne is also a great option.) These help replenish electrolytes and energy.

PROTEIN + PERFORMANCE

Fueling with the right amount of protein before and after training is key. Protein helps repair and build muscle, supporting performance and recovery.

Consume high-quality protein sources (lean meats, fish, or plant-based proteins). A high-quality protein powder can also be effective.

Timing matters: aim for a protein meal 2–3 hours before training to avoid GI distress, and target about 1g of protein per lb of bodyweight per day.

You can also explore supplements like Creatine and Magnesium to support recovery.

THE GI

The gi is the traditional uniform you wear in Jiu Jitsu. It looks like pajamas but thicker — with drawstring pants and an open-faced long-sleeved jacket that you belt shut.

The Jiu Jitsu gi is heavier and denser than a Karate gi, and it’s designed for repetitive, high-impact movement and gripping without tearing.

NO GI

No gi is a different system through which you can explore the art. When the gi comes off, control shifts — instead of using lapels and sleeves, you’ll use underhooks, limb control, grips around elbows/shoulders, and positional pressure.

No gi uniform consists of rashguards, spats, and shorts made of stretchy material to support movement and flexibility.

KEEP YOUR GEAR CLEAN

Hygiene matters in close-contact sports. Wash your gear after every session. Come to class clean. If you worked out before class, take a shower. Don’t show up already sweaty — and wash your feet before class, especially during summer.

HOW TO TIE YOUR BJJ BELT

At the top of class and after rolling, your coach will remind you to straighten your gi and re-tie your belt each time you line up. The practice roots in respect and practicality, but it can trip beginners up.

Fortunately, senior students and coaches are always willing to help. Dedicate a few minutes to learn this skill so you can stay focused on what matters: training.

Quick steps:

1) Hold both ends to ensure the belt is even; place the middle at your navel.

2) Wrap around your back, switch hands behind you, and bring it back front making an “X.”

3) Wrap the top of the “X” under both layers and pull out slack.

4) Flip the lower end over and make one more “X.”

5) Reach through and pull the top end through and to the side.

Since much of BJJ happens on the ground, many of the basic positions and fundamental movements revolve around either taking control on the ground or bringing a partner to the ground from standing.

OFFENSE (CONTROL + TAKEDOWNS)

From offense, focus on destabilizing your opponent through takedowns (sweeps and throws) while maintaining contact. When they go down, apply pressure immediately to prevent escape — or control a limb to keep them trapped.

Trapping a limb means placing it where natural movement isn’t possible, focusing on major joints (elbows, knees, wrists, ankles). From there, you can move into dominant control like mount or taking the back.

DEFENSE (GUARD + ESCAPES)

From defense, guard is your foundation — using legs to create distance (open guard) or wrapping legs around an opponent (closed guard) to buy time, control posture, and create opportunities.

FUNDAMENTAL MOVEMENTS

Many fundamentals come down to changing levels and creating shapes that prevent attacks or create escapes.

• Shrimping creates horizontal space so you can scoot out from under pressure.
• Bridging creates vertical space by lifting hips so you can shrimp and escape.
• Changing levels helps you move fluidly between standing and ground positions.

BASIC POSITIONS

• Closed Guard
• Half Guard
• Side Control
• Mount
• Back Mount

FUNDAMENTAL SKILLS

• Takedowns
• Sweeps
• Submissions
• Guard Retention

Martial arts isn’t just about winning or how quickly we tap someone — it’s also about being a good training partner. Partner training is essential in Jiu Jitsu, and your ability to be a good partner directly impacts how much everyone improves.

Whether you’re advanced helping a beginner or a novice learning from experienced partners, differences create camaraderie, communication, and growth.

THE RIGHT RESISTANCE

Giving the right amount of resistance — especially during drilling — is critical. Too much resistance prevents learning and reps. Too little resistance (flopping) prevents understanding of weight, direction, and why a technique works.

SAFETY FIRST

Keep yourself and your partner safe. Give time to tap — especially with joint locks. Don’t rip submissions. If you’re doing a heel hook or ankle lock, allow your partner time to recognize and respond.

Listen to your partner, watch nonverbal cues like changes in pace or breathing, ask for help when needed, and leave your ego at the door.

HYGIENE

Wash your gear after every session. Come to class clean. If you trained earlier, shower first. Don’t show up already sweaty. Wash your feet before class — especially in the summer.

Not everybody needs to compete to enjoy the benefits of Jiu Jitsu — but competition is an excellent way to test your physical abilities and mental resilience.

Competition pushes you to improve, develops mental toughness, builds confidence, creates concrete goals, fosters camaraderie, teaches sportsmanship, and helps you learn from mistakes.

Competing is a personal choice. Some people have competitive jobs, other sports, or too many obligations to commit. Every academy has recreational players — and they play a vital role in helping competitors prepare. Many are also the toughest people on the mat without ever stepping on a podium.

If you choose to compete, you choose a lifestyle devoted to high-intensity training that prepares mind and body. Many compete simply to test themselves — to keep stepping into the fire and coming out stronger.

If you’ve never competed but want to, a friendly in-house style tournament can be a great way to start. Competing can be intimidating — but with preparation, a coach game plan, and detaching from outcome, your results can surprise you in the best way.

Kids can overcome competition anxiety with support by emphasizing experience over outcome, normalizing nerves, and using breathing techniques.

If you’ve never tried Jiu Jitsu before, you might have hesitation about jumping in. That’s understandable — martial arts schools sometimes carry a stigma that doesn’t match reality.

People from all walks of life gather on the mat — from students and accountants to farmers, business owners, artists, and everyone in between. Every one of them stood where you now stand at the start of their journey.

It’s okay to be nervous. If a school’s students uphold values like compassion, stewardship, and respect, they’ll welcome you and help coach you through partnered drills. You’re not “cramping anyone’s style” because you’re new.

YOUR FIRST GI EXPERIENCE

You might feel out of your element in a gi — the thick pajama-like uniform. Most academies provide one to borrow during a trial class.

Wear shorts/leggings/athletic clothes underneath, especially if you have sensitive skin. Step into the pants, cinch the drawstring, tie a solid double knot, put on the jacket (tag lapel over the other), and scroll up to review belt tying.

WHAT CLASS FEELS LIKE

You won’t learn everything on day one — you might feel like you didn’t learn anything. That’s okay. You’re rewiring your brain through movement and building a new physical vocabulary that grows over time.

BUSHIDO JIU JITSU

Bushido’s Brazilian Jiu Jitsu program has classes for students of every level. Whether you’re just starting out or a seasoned practitioner, training at our academy is fun, challenging, and growth-focused.

SIGN UP FOR A FREE CLASS: https://www.bjjbushido.com/free-trial-class

When you submit your free class request, if you didn’t already specify a date and time, one of our First Impressions Specialists will reach out to confirm. They’ll also reach out the day before and send a digital waiver.

If you’ve never done Jiu Jitsu, your first class will typically be a Fundamentals class. Before class, you’ll often get an orientation where you learn basics: bowing onto the mat, common positions, and movements.

Then class begins: line up by rank, bow in, warm up, then learn a technique and drill it with a partner while the coach refines your form. Over time, you’ll build your game in live training.