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And what about Brazilian Jiu-Jitsu?

The Quick Guide to Brazilian Jiu-Jitsu: A Martial Art That Goes Beyond Self-Defense

As one of the most popular and effective martial arts in the world, Brazilian Jiu-Jitsu (BJJ) offers much more than just self-defense skills. Often referred to as “the gentle art”, BJJ is a grappling-based discipline that emphasizes leverage and technique over strength and size. Through its focus on submissions and ground fighting, BJJ allows smaller or weaker individuals to successfully defend themselves against larger opponents.

But there is far more to this fascinating martial art than meets the eye. BJJ is a path to self-mastery that builds character, forges connections, and unlocks human potential. It is an ever-evolving journey rather than a fixed destination. As you will discover in this comprehensive 36,000 word guide, Brazilian Jiu-Jitsu is a complex world filled with history, tradition, compelling characters, and philosophical insights.

By understanding the origins, core concepts, training methods, techniques, competition strategies, gear, terminology, and leading figures associated with BJJ, you can gain a deeper appreciation for what makes this art form so unique and appealing to millions of practitioners worldwide. So join us as we embark on an in-depth exploration of the world of Brazilian Jiu-Jitsu!

Chapter 1 – The History and Lineage of Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu (BJJ) has a long and storied history that can be traced back over a century. Often referred to as “Gracie Jiu-Jitsu” in honor of its founders, this fascinating martial art actually originated in Japan before making its way to Brazil. To fully appreciate the techniques, philosophies, and evolution of BJJ, it is essential to understand its origins and the key figures that helped develop it into what it is today.

From Japan to Brazil: The Spread of Jiu-Jitsu

The roots of BJJ can be found in traditional Japanese martial arts, specifically judo and jujutsu. In the late 19th century, a prominent judo master named Mitsuyo Maeda traveled from Japan to various countries including the United States, England, Spain, Cuba, and eventually Brazil to spread his teachings of Kodokan Judo.

In 1914, Maeda set foot in the port city of Belem, Brazil after accepting an invitation from a local businessman named Gastão Gracie. Gastão helped Maeda get established in Brazil, and in return, Maeda taught Gastão’s son Carlos the basics of Kodokan Judo. Carlos then passed these skills on to his younger brothers, most notably his sibling Hélio.

Hélio Gracie was frail and sickly as a child, which prevented him from excelling in the throwing techniques of judo that required explosiveness and strength. As a result, Hélio began adapting the techniques to rely more on leverage, timing, and proper use of angles and body position rather than brute physicality. These modifications laid the early foundations for Brazilian Jiu-Jitsu as we know it today.

The Role of the Gracie Family

The Gracie family played an instrumental role in developing BJJ into a formalized martial art and spreading it far beyond Brazil. Carlos and Hélio Gracie are considered the founders of BJJ, evolving the techniques Hélio learned from his brother into a more refined system optimized for real combat situations.

Hélio’s son Rorion Gracie later introduced BJJ to the United States by opening an academy in California in the late 1970s. Rorion also co-founded the Ultimate Fighting Championship (UFC) in 1993 as a venue to showcase the effectiveness of BJJ against other martial arts. Rorion’s younger brother Royce Gracie went on to win the first few UFC events using BJJ techniques, helping ignite the initial martial arts boom in America.

The Gracie family continues to be synonymous with high-level BJJ across the globe. Other prominent members include Carlos Gracie Jr., founder of the International Brazilian Jiu-Jitsu Federation (IBJJF), and cousins Renzo, Ralph, and the late Ryan Gracie, all champions in BJJ and mixed martial arts competitions.

BJJ Spreads Around the World

From its origins in Japan and adaptation in Brazil, BJJ has now grown into a worldwide phenomenon with thousands of schools and millions of students. Beginning in America, the UFC events of the 1990s triggered an explosion of interest in martial arts and introduced BJJ to the masses.

Today, the IBJJF estimates there are over 6 million BJJ practitioners across more than 190 countries. Apart from Brazil and the US, some of the top countries include the UK, Australia, United Arab Emirates, Denmark, and South Korea. The global reach of BJJ continues to expand every year thanks to its appeal as an effective self-defense system, sport, and fitness program.

Key Figures Who Shaped Brazilian Jiu-Jitsu

While the Gracie family played the most prominent role in developing Brazilian Jiu-Jitsu, many other martial artists have influenced its growth over the decades:

  • Mitsuyo Maeda: The Japanese judo master who originally brought the foundations of Judo to Brazil in the early 1900s.
  • Carlos Gracie: Eldest son of Gastão Gracie who learned Judo from Maeda and passed it on to his brothers.
  • Hélio Gracie: Carlos’ younger brother who adapted the techniques into a more refined system optimized for smaller fighters.
  • Carlson Gracie: Grandson of Carlos Gracie who pioneered the “technical mount” position and founded one of the most successful BJJ teams.
  • Carlos Gracie Jr. Eldest son of Carlos Gracie who founded the International Brazilian Jiu-Jitsu Federation to govern and promote the sport of BJJ.
  • Rorion Gracie: Hélio’s oldest son who helped popularize BJJ in the US through his academy and co-founding the UFC.
  • Royce Gracie: Rorion’s brother who showcased BJJ in the early days of MMA through his domination of the first UFC events.
  • Rolls Gracie: Eldest son of Robson Gracie whose technical innovations helped shape modern BJJ.
  • Rickson Gracie: Eldest son of Hélio Gracie considered by many to be one of the greatest BJJ competitors of all time.
  • Renzo & Ralph Gracie: Cousins who further popularized BJJ in the US through schools, seminars, and MMA fights.

Together, these figures and many more helped transform BJJ from a family system in Brazil into an international phenomenon with millions of practitioners worldwide.

Chapter 2 – Core Concepts and Guiding Principles of Brazilian Jiu-Jitsu

As a martial art, Brazilian Jiu-Jitsu is defined by several foundational concepts and principles that inform both its techniques and overall philosophy. Understanding these core ideas provides insight into what makes BJJ such an effective and intriguing discipline to study.

Using Leverage Over Strength

Arguably the central guiding principle of BJJ is that superior technique and leverage can overcome brute physical strength. This concept originated out of necessity with smaller, weaker practitioners like Hélio Gracie who adapted the techniques to rely more on proper use of angles, timing and body mechanics than speed or explosiveness.

Thanks to leverage, a smaller student can often submit or control a larger, stronger opponent once the fight hits the ground. This neutralizes many inherent physical advantages like size, allowing for a more even playing field through proper technique. Using leverage remains one of the key differentiators between BJJ and other martial arts.

The Focus on Ground Fighting

Due to its roots in Japanese Judo with a gi (uniform), Brazilian Jiu-Jitsu places heavy emphasis on ground grappling once both competitors are on the mat. The goal is to control your opponent from dominant positions using various pins, transitions and submission holds.

BJJ’s ground fighting focus arose both from necessity, as the Gracie family needed a way to negate larger opponents, and observations that most real-world altercations involve grappling on the ground in some form. As a result, proficient ground skills are considered essential for self-defense using BJJ techniques.

submissions Over Striking

While not completely devoid of striking techniques, Brazilian Jiu-Jitsu prioritizes submissions and transitions over kicks or punches. Submissions like armbars, triangle chokes and leg locks allow a smaller fighter to defeat an opponent using proper technique versus trying to knock them out.

This gives BJJ a key advantage in self-defense situations, as a trained student can end a fight swiftly without needing to cause serious harm to the attacker. By focusing more on submissions rather than strikes, BJJ also reduces the risk of brain injuries that can result from repeated head trauma.

The Gi vs. No-Gi Debate

One philosophical debate within BJJ circles is whether training should emphasize wearing the traditional gi uniform versus no-gi grappling without one. Gi jiu-jitsu allows for more grips and controls using the uniform. No-gi focuses more on body positioning and underhooks due to the lack of gi grips.

While gi jiu-jitsu remains more common, no-gi has grown in popularity thanks to the rise of submission grappling tournaments and its applicability to mixed martial arts. Most schools incorporate both into their curriculums to provide the most comprehensive set of grappling skills.

Live Training and Sparring

Unlike traditional martial arts that emphasize kata (defined patterns of movement), Brazilian Jiu-Jitsu prioritizes live training and sparring known as “rolling”. This allows students to test their skills against fully resisting opponents in scenarios resembling real combat.

The constant pressure testing of techniques through rolling develops key attributes like timing, feel, reaction speed and strategic thinking. Live sparring enables students to learn how techniques actually work against opponents trying their hardest rather than in a compliant drill environment.

Self-Defense Orientation

Despite the rise of sport jiu-jitsu tournaments, BJJ largely retains its self-defense focus for most schools. The techniques and strategies emphasize practicality and efficiency for real-world situations compared to scoring points.

This makes BJJ very appealing for self-defense training compared to sports-centric martial arts that develop habits counterproductive to street defense. The Gracie family in particular is known for preserving the combat effectiveness of their BJJ system for real-world application.

Continuous Learning and Evolution

BJJ has proven itself open to evolving over time compared to traditional martial arts that emphasize preserving knowledge exactly as passed down. While staying true to its core concepts, BJJ techniques have adapted based on competitive environments, cross-training and new scientific knowledge.

This constant pursuit of improvement by refining techniques and strategies keeps BJJ effective and relevant. Leading figures in the art form are always testing new methods while honoring the foundations established through decades of practice.

Chapter 3 – Strengths and Benefits of Training in Brazilian Jiu-Jitsu

Beyond just learning self-defense skills, taking up Brazilian Jiu-Jitsu offers a wide range of physical, mental and social benefits. BJJ effectively develops key physical attributes while also instilling crucial mental traits like discipline, focus and perseverance. The unique camaraderie of BJJ academies also provides a built-in social community.

Gains in Strength and Athleticism

The grappling nature of BJJ requires power generation from multiple muscles and energy systems. Students can expect noticeable gains in both muscular strength and cardiovascular endurance after just a few months of consistent training.

Drilling techniques repeatedly also improves motor control, coordination and proprioception (awareness of body positioning). The athletic demands of BJJ lead to improvements in strength, speed and agility over time.

Reduced Risk of Injury

While minor injuries like bruises or strained muscles can occur, training BJJ is unlikely to lead to serious traumatic damage seen in striking arts. Joint locks and submissions focus pressure on limbs rather than the head or spine.

Proper technique also reduces injury risk compared to using brute force. The emphasis on leverage enables control without needing to blast through opponents. With responsible training partners and instructors, BJJ can be practiced relatively safely using smart progressions.

Increased Flexibility and Mobility

The dynamic motions involved in grappling demand – and develop – high levels of flexibility and mobility. From complex guard passes to intricate submission setups, executing advanced BJJ techniques requires openness through the hips, shoulders and other joints.

Over time, the art can significantly improve range of motion, body control and freedom of movement. This decreased stiffness and improved flexibility carries over into daily life, keeping aging practitioners spry and mobile.

Mind-Body Awareness and Control

To achieve mastery in BJJ, students must develop an acute awareness of positioning, balance and body mechanics. The concept of “feel” is constantly emphasized, reflecting the heightened sensitivity of touch and motion developed through practice.

This mental connection and control over one’s body translates into a greater sense of embodiment and confidence. The precision of movement required by advanced BJJ technique establishes a harmonious link between mind and body.

Discipline and Dedication

Reaching expertise in BJJ requires tremendous discipline and dedication over years of training. Progressing through the belt system to black belt can take a decade or more. This instills the values of perseverance, consistency and work ethic within students.

The grind of daily training drills and the rigor of hour-long sparring sessions forges an “iron will” that practitioners can apply towards achieving any difficult long-term goal, on and off the mats.

Decreased Stress and Improved Well-Being

While physically and mentally demanding, Brazilian Jiu-Jitsu training provides an immersive “flow state” that engages students completely in the present moment. This singular focus required in rolling promotes a meditative mindset.

The physical exertion of training also releases endorphins and other neurotransmitters that can relieve stress and improve mood. Many enthusiasts report feeling an endorphin “high” after an intense BJJ session.

Enhanced Self-Confidence

As BJJ practitioners master new techniques and develop their skills, they often enjoy a surge in confidence. The ability to control larger opponents through proper technique provides a sense of empowerment and self-assurance.

This self-confidence permeates other areas of life as students realize they can conquer challenges through dedicated effort. Belief in one’s own abilities is crucial for achievement in any pursuit.

Chapter 4 – Brazilian Jiu-Jitsu Training Methods and Practice

To develop proficiency in the techniques and strategies of BJJ, consistent practice through various training methods is essential. Most Brazilian Jiu-Jitsu schools incorporate a diverse blend of drilling, live sparring and specialized training to produce well-rounded grapplers with a deep set of skills.

Drilling Techniques

Drilling involves repetitive practice of individual techniques like armbars, guard passes or takedowns to develop muscle memory. Partners flow through the movements together in a cooperative manner rather than fully resisting.

Drilling enables fine-tuning of details like grip placement, angle of motion and precise execution. This isolates the mechanics of a technique to be practiced repeatedly with incremental improvements over time. Drilling forms the technical foundation for live application.

Live Sparring (Rolling)

Once basic techniques are established through drilling, students test them against fully resisting opponents in live sparring, known as “rolling” in BJJ circles. This pressure testing develops timing, reaction speed, FEEL, and the ability to execute under the intensity of competition.

Rolling sessions often last 5-10 minutes or more, allowing both athletes time to strategize movements and respond to their opponent’s actions. It closely mirrors actual competitive matches. Sparring is where the rubber meets the road in applying skills.

Specific Sparring

Some schools utilize focused sparring concentrated on particular positions, submissions or tactics. For example, training sessions may start from the back mount or butterfly guard position rather than neutral standing.

This allows more repetition of specialized scenarios compared to normal rolling that moves between positions fluidly. Specific sparring builds depth of skill in key areas essential to an individual’s competition game or overall progress.

Strength and Conditioning

Most Brazilian Jiu-Jitsu practitioners complement their technical training with strength and conditioning to enhance physical attributes. Increased strength, speed, power, endurance and mobility translate into better performance during sparring and competition.

Common supplemental training includes weightlifting, sprints, plyometrics, flexibility drills and energy system development modalities. Periodization of training cycles allows strength gains during off-seasons and increased conditioning closer to competitions.

Film Study

Watching footage of techniques, competitions, or seminars allows students to analyze movements in depth from different angles. This external perspective provides insights less apparent during first-person training.

Film study enables picking up on subtle details and strategies used by elite competitors. Reference footage can also help self-diagnose areas for improvement compared to watching masters execute a technique perfectly.

Private Lessons

Many BJJ students take private lessons with senior instructors or upper belt training partners to receive personalized diagnostics, coaching and direction. These one-on-one sessions allow identifying weaknesses and tailoring the training plan to each student’s unique needs and goals.

Privates also build a tight coach-athlete bond through the increased attention and engagement. The high degree of individualization makes private lessons a powerful training tool.

Seminars and Specialty Training

From time to time, schools will host seminars led by celebrity BJJ figures like the Gracies or famous competitors. These provide exposure to new techniques outside a school’s core curriculum.

Traveling to other academies for an open mat or specialized camp focusing on a particular position also broadens horizons. Seeking diverse training experiences prevents stagnation.

Lifestyle Factors

Success in BJJ depends heavily on proper recovery and lifestyle habits. Adequate sleep duration and quality, smart nutritional choices, and stress management are all key variables for sustainable progress long-term.

Avoiding burnout through periods of low training density also helps enthusiasm for the art. Maintaining harmony between BJJ and other areas of life prevents stagnation or exhaustion.

Chapter 5 – Key Positions, Submissions and Tactics in Brazilian Jiu-Jitsu

To understand the unique techniques of BJJ, grapplers must familiarize themselves with the key positions, leverage principles, submissions and tactics that form the core of this martial art. Developing a strong foundation in these fundamental areas establishes a solid technical base upon which to build.

Positions

Good positioning is crucial in BJJ, as it provides control over your opponent while creating opportunities to advance towards submissions. Some of the main positions include:

  • Mount: Top control with legs straddling opponent’s torso
  • Side Control: Top pressure from the side into opponent’s chest/shoulders
  • Back Mount: Controlling opponent’s back with “hooks” in
  • Full Guard: Controlling opponent from your back with legs wrapped around their waist
  • Half Guard: Controlling one of opponent’s legs from your back
  • Butterfly Guard: Seated position using shins or feet to control distance

Takedowns

Takedowns allow grapplers to bring the fight to the ground on their terms to gain top position. Common takedowns in BJJ include:

  • Single Leg: Grabbing one leg to off-balance for a forward takedown
  • Double Leg: Grabbing both legs to lift and slam opponent backwards
  • Foot Sweep: Using your leg to disrupt opponent’s base and make them fall
  • Seoi Nage: “Shoulder throw” variation adapted from Judo

Passes

To progress towards dominant positioning, students must master passes that get through or around an opponent’s guard on the bottom:

  • Knee Slice: Splitting the legs by sliding one knee through the middle
  • Leg Drag: Pinning down one thigh and dragging other leg across body
  • Over-Under: Combination pass moving up one side and down the other
  • X-Pass: Dynamic pass in shape of an “X” to evade legs

Sweeps

To reverse positions from the bottom, sweeps allow grapplers to off-balance opponents and end up on top:

  • Scissor Sweep: Using leg scissors motion to elevate and topple
  • Hip Bump Sweep: Bumping hips up to unbalance opponent backward
  • Pendulum Sweep: Swinging inside leg in arc to sweep opponent to side
  • Hook Sweep: Using shin hook behind knee to create momentum for sweep

Submissions

The end goal of any grappling exchange is to force your opponent into submission using leverage against a joint or their neck:

  • Armbar: Hyperextending elbow by trapping arm between legs
  • Triangle Choke: Applying pressure to carotid arteries with legs
  • Kimura: Rotating shoulder joint inwards with figure-four grip
  • Guillotine: Choking neck with forearm grip from front headlock

Escapes

To get out of disadvantageous positions, students must know proper escapes and defense:

  • Hip Bump: Explosively bridging hips upward to dislodge opponent
  • Elbow Push: Pushing elbow against choking arm to release blood choke
  • Knee-Elbow: Shrimping out sideways from bottom by framing knee and elbow
  • Granby Roll: Rolling over your own shoulder to escape rear mount

Chapter 6 – Gi vs. No-Gi Grappling

An important distinction within Brazilian Jiu-Jitsu is whether training and competing involves wearing the traditional gi uniform or no-gi grappling without it. The gi versus no-gi debate has implications for technique, training methods and the optimal approach for various applications of BJJ.

Gi Grappling

Gi jiu-jitsu involves wearing the customary uniform which consists of a heavy jacket, pants and cloth belt. The gi was inherited from the Japanese judo roots of BJJ. It enables gripping the jacket and pants for control.

Benefits of training gi include a greater selection of grips and a slower, more technical game. Gi chokes are also unique, like using the lapels for loop chokes. The gi’s resistance when gripping helps build tremendous grip strength as well.

No-Gi Grappling

No-gi training ditches the uniform and uses more wrestling and submission wrestling tactics. Without the gi for gripping, the focus shifts to underhooks, wrist control and body positioning.

No-gi emphasizes speed, scrambles and explosive movement. It develops a more dynamic, fast-paced grappling style. No-gi also allows techniques that would not work when an opponent is wearing a gi jacket.

Gi vs. No-Gi for Self-Defense

For real-world self-defense, no-gi training may confer an advantage since most altercations occur without the gi. The ability to control opponents wearing street clothes relies more on body manipulation than specialty gi grips.

However, both approaches remain valuable. Gi training develops attributes like grip strength while no-gi prioritizes underhooks applicable in all situations. Well-rounded grapplers can adapt their tactics as needed.

Gi vs. No-Gi for Sport Grappling

In competition, gi and no-gi matches require different technical skills and tactics. Top-level athletes tend to specialize based on which ruleset they want to excel under.

The gi metagame utilizes more grips and slows down the pace. No-gi rewards explosive athletes with quick scrambles and transitions. Cross-training in both develops a wider skill set.

Training Recommendations

For the average hobbyist, training both gi and no-gi offers the most benefits in terms of well-rounded grappling ability and real-world preparedness. MMA fighters tend to emphasize no-gi skills due to its applicability when wearing MMA gloves.

Focus can shift between the two modalities over cycles. Maintaining some proficiency in both gi and no-gi grappling produces the most tactically adaptable jiu-jiteiros.

Chapter 7 – Essential Gear and Equipment

When taking up Brazilian Jiu-Jitsu, having the proper equipment allows students to train safely while getting the most out of classes and practice. Key gear like gis, mouthguards and grappling dummies enable optimal performance.

BJJ Gi

The BJJ gi or kimono is the traditional uniform worn for training and competition. It features a heavy jacket, loose-fitting pants and cloth belt. Durability, comfort and proper fit make a quality gi essential.

BJJ Rash Guards

Rash guards are tight-fitting, sweat-wicking shirts worn under the gi or on their own for no-gi grappling. They prevent skin irritation, infection and mat burns from continuous rubbing against training partners.

BJJ Shorts

Lightweight, flexible shorts allow freedom of movement while protecting the upper legs against mat burns and abrasion during training. They are especially important for no-gi practice.

Mouthguard

A custom mouthguard prevents dental damage from accidental collisions. They allow breathing and drinking easily while rolling. Boil-and-bite options are affordable but custom-fitted guards provide superior protection and comfort.

Headgear

Optional protective headgear reduces impact on the ears and soft cartilage. This minimizes the risk of developing “cauliflower ear” disfiguration, especially useful for those concerned with aesthetics.

Grappling Dummies

Grappling dummies are padded training partners allowing solo drilling of throws, submissions and transitions. They develop skill, timing and proper mechanics through repetition of techniques.

BJJ Backpack

A BJJ backpack provides easy transport of gis, towels, water bottles and training gear to and from the gym. Durable fabric prevents ripping and padded straps reduce shoulder strain.

BJJ Belt

The BJJ belt is the visible signifier of rank. Wide belts allow displaying team patches, school logos and competition medals. White belts start their journey, progressing through blues, purples, browns and eventually black as their skill level increases.

Chapter 8 – Brazilian Jiu-Jitsu Belts and Ranks

Like many martial arts, Brazilian Jiu-Jitsu uses a colored belt system to signify experience and designate rank. Progressing from white to black belt provides goals for students to strive towards and a visual representation of one’s skill development in BJJ.

White Belt

The white belt represents a beginner in Brazilian Jiu-Jitsu with 0-6 months of training. Focus areas for white belts include:

  • Learning basic movements and body positioning
  • Mastering fundamental self-defense techniques
  • Developing good training etiquette and practice habits

Blue Belt

After 6 months to 2 years, many students reach blue belt. Hallmarks of the blue belt rank are:

  • Applying techniques with resistance
  • Linking moves together into sequences
  • Understanding and implementing basic strategy

Purple Belt

Purple belts have trained for approximately 2-3 years. Key traits of purple belts are:

  • Well-rounded fundamental skills
  • Ability to escape from most inferior positions
  • Developing an A-game and preferred techniques

Brown Belt

The brown belt usually signifies 3-5 years of focused BJJ training with excellent technical and tactical skills.

  • Highly effective technique execution
  • Expertise in setting up and applying submissions
  • Comfortability sparring at high intensity

Black Belt

After 5-10+ years of intensive practice, black belt represents the apex of Brazilian Jiu-Jitsu skills. Black belts are characterized by:

  • Masterful technique with seamless execution
  • Deep tactical knowledge and mat awareness
  • Understanding the history, traditions and principles of BJJ

Achieving a black belt in Brazilian Jiu-Jitsu signifies one has dedicated a major portion of their life towards mastering the art.

Chapter 9 – BJJ Tournament Formats and Rulesets

With the increased popularity of jiu-jitsu as a competitive sport, tournament formats and rulesets have evolved to emphasize exciting matches, fairness and safety for athletes. The rules can vary based on the specific tournament’s preferences.

IBJJF Rules

The International Brazilian Jiu-Jitsu Federation rules have emerged as the standard ruleset for most tournaments, especially at higher levels. Key elements include:

  • Emphasis on taking opponents to the ground from standing
  • Awarding points for achieving dominant positions and submissions
  • Penalizing guard pulling to encourage takedowns
  • Strict regulations on certain submissions for safety

Submissions-Only

Some events use a submissions-only format with no points awarded. The match ends when someone gets a submission or time expires:

  • No advantages or points given
  • Purely focused on hunting for submissions
  • Encourages fast scrambles and transitions
  • Seen in EBI, Polaris and other grappling promotions

Submissions-Only with OT

A variation adds overtime rounds if a match ends without a submission. First athlete to achieve a submission in OT wins:

  • Overtime period adds drama
  • Forces competitors to keep pursuing finishes
  • Used by organizations like Kasai Pro and Third Coast Grappling

Side Control Only

To emphasize a specific position, some formats limit matches to starting from side control. Competitors work to improve control and find submissions from the position.

Weighted Scoring

Scoring can be adjusted to incentivize certain techniques or phases of a match. For example, takedowns or submissions might award higher points than positional control or advantages.

Chapter 10 – Notable Competitions in BJJ

With the rapid growth of competitive jiu-jitsu, the sport now boasts numerous prestigious tournaments held worldwide. These events provide goals for aspiring athletes and opportunities to measure skills against top talent.

FIVE Grappling

FIVE Grappling hosts events in America under a variety of rulesets. Their innovative production and star-studded matchups make FIVE a rising promotion.

ADCC

The ADCC Submission Fighting World Championship is a highly prestigious no-gi grappling tournament held every two years. Competitors qualify through trials leading up to the finals.

EBI

The Eddie Bravo Invitational uses a submissions-only format with overtime for close matches. The ruleset encourages fast-paced, exciting matches.

Polaris Pro

This UK-based promotion showcases European talent in a submission-only format. Polaris places an emphasis on production value and match presentation.

Metamoris

Rorion Gracie founded this event featuring 20-minute submission-only matches between big names. Metamoris sparked interest in submission-only formats.

IBJJF World Championships

The International Brazilian Jiu-Jitsu Federation Worlds represent the pinnacle of elite sport jiu-jitsu under the standardized IBJJF ruleset.

IBJJF Pans

The IBJJF Pans serves as North America’s premier IBJJF event. Winning here is considered a top accomplishment before black belt.

IBJJF Europeans

This championship is the climax of the European IBJJF tournaments each year. Taking gold demonstrates dominance in the region.

Abu Dhabi Combat Club (ADCC)

The ADCC features the top no-gi grapplers inSubmission Grappling World Championship the world. Athletes qualify through trials leading up to the finals every two years.

No-Gi Worlds

Hosted by IBJJF, the No-Gi Worlds showcase elite no-gi talent under standardized rules. Competitors display creative guillotines, leg locks and scrambles.

Chapter 11 – Famous Brazilian Jiu-Jitsu Athletes

Throughout its history, many skilled athletes have competed on the world stage to demonstrate the effectiveness of BJJ techniques. Below are some of the most famous and accomplished Brazilian Jiu-Jitsu competitors so far.

Rickson Gracie

The legendary Rickson Gracie built his reputation on an undefeated streak of over 400 fights across Vale Tudo matches and grappling contests. His technical mastery embodied the principles of leverage and efficiency in BJJ.

Royce Gracie

Younger brother of Rickson, Royce Gracie gained worldwide fame by winning 3 of the first 4 Ultimate Fighting Championships using BJJ. He proved its effectiveness against all styles in the absence of limits.

Roger Gracie

Roger Gracie achieved unprecedented success in sport BJJ, claiming 10 world championships at the black belt level. His technical precision showed how leveraging proper technique leads to victory.

Marcus “Buchecha” Almeida

In the modern era, Marcus “Buchecha” Almeida dominated the super heavyweight division by collecting multiple ADCC and IBJJF World titles with his crushing passing and pressure game.

Rafael Mendes

Rafael Mendes exemplified technical mastery in the light featherweight division, integrating dynamic footwork and defense with precision finishing skills to earn 7 IBJJF black belt world titles.

Bernardo Faria

Bernardo Faria captured titles across organizations including the IBJJF, ADCC and No-Gi Worlds implementing his unique half guard and pressure passing style against all comers.

Rani Yahya

Recognized for his dangerous grappling, Rani Yahya used his BJJ expertise to gain 24 submission wins in mixed martial arts while also winning ADCC gold and no-gi championships.

Bibiano Fernandes

Winner of multiple world titles in BJJ and now reigning as a two-division MMA champion, Bibiano Fernandes exemplifies how elite jiu-jitsu translates into all-around fighting excellence.

Chapter 12 – Key BJJ Figures Who Helped Develop the Art

While the Gracie family played the most central role in developing Brazilian Jiu-Jitsu into what it is today, many other instructors have contributed techniques, philosophies and innovations that have shaped the art over time.

Carley Gracie

The oldest son of Gracie jiu-jitsu founder Carlos Gracie, Carley Gracie helped refine techniques and spread BJJ beyond Brazil through his teaching in the United States.

Carlson Gracie

Carlson Gracie won vale tudo fights in Brazil and later produced many champion students through his famed academy in Chicago. His competitive approach influenced BJJ.

Carlos Machado

One of five Machado brothers known for elite jiu-jitsu skills, Carlos Machado developed unique open guard concepts and promoted BJJ expansion in the US.

John Danaher

Renowned as a highly analytical instructor, Danaher crafted conceptual frameworks and systematic approaches for applying techniques efficiently against resistance.

Fabio Gurgel

Former world champion Gurgel made a significant impact with his teaching methodology emphasizing specific sparring in the areas needed by each student.

Rigan Machado

As an 8-time BJJ world champion, Rigan Machado gained further notoriety through his Hollywood clientele like Steven Seagal and his BJJ academy in Beverly Hills.

Jean Jacques Machado

Despite loss of use of his left hand and arm, Jean Jacques Machado mastered innovative open guard techniques along with lapel and footlock submissions to earn his red belt.

Ricardo De La Riva

Known for his imaginative open guard style, De La Riva created the De La Riva guard which remains highly popular and effective in sport BJJ to this day.

Chapter 13 – Common Injuries in BJJ and Preventative Measures

While a relatively safe sport, Brazilian Jiu-Jitsu’s physical nature does come with injury risks. Using smart preventative practices can reduce the chances of getting hurt. Below are some of the most frequent injuries and ways to avoid them.

Finger and Hand Injuries

  • Jammed fingers from gripping gi during training
  • Broken small bones in hand on impact
  • Prevention: Taping fingers, proper gripping technique

Rib Injuries

  • Bruised or broken ribs from opponent pressure
  • Intercostal muscle strains between ribs
  • Prevention: Protective chest guard, avoid training through pain

Cauliflower Ear

  • Deformity of ear cartilage due to friction and impact
  • Can lead to infection and permanent disfigurement
  • Prevention: Ear guards, prompt draining of fluid by doctor

ACL Knee Injuries

  • Tears of anterior cruciate ligament during takedowns
  • Requires surgery and months of rehab
  • Prevention: Proper falling technique, strengthen knees

Shoulder Dislocations

  • Shoulder separates from socket due to submissions or pressure
  • Labrum tears are also common shoulder injuries
  • Prevention: Strengthen rotator cuff and back muscles

Skin Infections

  • Transmission of bacteria like staph from mat contact
  • Ringworm also common from skin-to-skin passage
  • Prevention: Clean gear, cover cuts, shower immediately

While injuries may still occur despite precautions, following safe training practices and tapping early reduces the likelihood of experiencing major setbacks.

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Chapter 14 – Solo BJJ Training Tips

Although training with partners maximizes learning, dedicated students can improve their jiu-jitsu skills on their own as well. Solo training requires creativity and commitment but can supplement normal classes.

Drill Movements and Techniques

Set up a grappling dummy or objects to drill techniques like guard passes, submissions and transitions. Visualize how they connect together into a flow.

Study Instructionals

Watch techniques taught by experts to understand details more clearly. Take notes and repeat them aloud to retain the knowledge.

Review Matches

Study footage of your own matches or top competitors to diagnose strengths, weaknesses and areas to improve.

Physical Conditioning

Do supplemental strength, flexibility and cardio training tailored to the demands of BJJ.

Mental Visualization

Visualize performing techniques successfully or winning matches. Mental imagery primes the nervous system.

Focus Mitts

Practice striking combinations on focus mitts to develop punching power and accuracy.

Yoga and Mobility

Improve functional mobility, balance and breathing with yoga sequences.

Jiu-Jitsu Journal

Record techniques learned, mistakes made, insights and goals for future training. Writing ingrains concepts.

Film Yourself

Set up a camera to record techniques and study details, like grip placement, angles and body position.

Reaction Drills

Use a tennis ball on a string to practice head movement, blocking and evading reactions.

Dedicate 30-60 minutes per day to purposeful solo training at home to accelerate your skills between regular classes.

Chapter 15: Common BJJ Injuries and How to Prevent Them

While Brazilian Jiu-Jitsu offers tremendous benefits, the physical nature of grappling does come with some inherent injury risks. However, the vast majority of injuries can be prevented through proper precautions and smart training methods.

Here are some of the most frequent BJJ injuries and tips to help avoid them:

Finger and Hand Injuries

– Dislocated fingers, sprains, and fractures from gripping gi material
– Broken metacarpals in the hand due to impact from takedowns
– Prevention: Tape fingers for support, avoid death gripping, proper breakfall technique

Rib Injuries

– Bruised or fractured ribs from opponent pressure and knees
– Intercostal muscle strains in between ribs
– Prevention: Wear a protective rib guard, strengthen core muscles, avoid training through pain

Cauliflower Ear

– Deformation of the external ear due to friction and impact
– Can lead to infection and permanent disfigurement without treatment
– Prevention: Wear wrestling headgear, drain fluid immediately, use headgear when healing

Knee Injuries

– ACL tears during takedown attempts and impact
– MCL or meniscus tears due to rotation and sudden movements
– Prevention: Strong hips and legs for safe takedown defense, avoid locking knees when stacked

Shoulder Dislocations

– Shoulder separates from socket during kimura or Americana submissions
– Labrum tears also common in BJJ from bridging out of positions
– Prevention: Strengthen rotator cuff muscles, avoid bridging onto head

Skin Infections

– Ringworm, staph infections transmitted from skin contact
– Impetigo contagious skin rashes
– Prevention: Clean gear, cover cuts/rashes, shower immediately after training

While some bumps and bruises are inevitable, training smart and tapping early reduces the risks of experiencing major injuries on the mats. Paying close attention to prevention helps make BJJ an enjoyable lifelong journey.

Chapter 16 – Brazilian Jiu-Jitsu tournaments for beginners

Competition is a great way for beginners to test their skills and gain valuable experience. Here are some of the best tournament options for Brazilin Jiu-Jitsu students just starting out:

Local/State Grappling Leagues

Many cities or states have recreational grappling leagues that host tournaments periodically through the year. These provide a friendly introduction to competition in a less intimidating setting.

NAGA

The North American Grappling Association (NAGA) holds events across North America for all skill levels. Their beginner divisions offer an accessible entry point to tournament competition.

Newbreed

Newbreed hosts multi-state tournaments focused on beginner and intermediate competitors looking to gain mat experience. Divisions are divided by experience level.

Grapplers Quest

With tournaments nationwide, Grapplers Quest has specific beginner divisions for white and blue belts under 6-12 months of training.

Fuji

The Fuji submission grappling events provide opportunities for beginners and pros alike. Their online belt rank verification helps match skill levels.

Good Fight

Good Fight tournaments emphasize fun and prizes for beginners rather than strict rules and divisions. This creates a more casual introduction to competition.

USA Grappling

While hosting some elite events, USA Grappling allows complete beginners to sign up for Novice and Beginner divisions to get tournament experience.

Competing early allows developing skills under pressure while identifying areas for growth. Finding local promotions with beginner brackets provides an encouraging environment to put new techniques to the test.

Chapter 17 – Important BJJ Techniques for Self-Defense

While sport Brazilian Jiu-Jitsu has grown rapidly, self-defense remains an essential part of training for many practitioners. Certain techniques prove highly effective in real-world altercations and street scenarios.

Here are some of the most crucial self-defense techniques to focus on in BJJ:

Takedown Defense

Sprawling, framing and proper falling technique allows avoiding getting slammed on concrete and sustaining injury.

Guard Recovery

Master techniques to reestablish guard control from disadvantageous positions when taken down.

Striking Defense

Learn to block, cover and control distance from strikes using forearms and frames.

Weapon Disarms

Develop fine motor skills to strip knives, sticks or guns from assailants in close quarters.

Front Chokes

Guillotine and cross collar chokes work well from many angles to disable threats quickly.

Rear Chokes

Locking in a rear naked choke ends fights decisively with minimal harm to attacker.

Escaping Mount

A crucial self-defense skill to get out from underneath a dominant attacker and escape.

Attacking the Eyes

In extreme danger, gouging eyes can momentarily distort vision to create escape opportunities.

Groin Strikes

Targeting the groin is useful for stunning attackers to free yourself from grips and pins.

While any BJJ skill could potentially prove useful, focusing on these self-defense oriented techniques will best prepare students for protecting themselves in real-world altercations. However, avoiding physical confrontations remains the top priority whenever possible.

Chapter 18 – Brazilian Jiu-Jitsu Training Methods

There are many methods and modalities that make up a typical Brazilian Jiu-Jitsu training regimen. Utilizing a blend of these training approaches allows BJJ students to develop a well-rounded set of grappling skills.

Drilling Techniques

Drilling involves repetitive practice of individual techniques like armbars, guard passes and takedowns in order to ingrain them into muscle memory.

Specific Sparring

Specific sparring focuses live training on particular positions or scenarios like guard retention, sweeps from mount or takedown defense.

Free Rolling

Free rolling refers to open sparring starting from neutral positions. This allows competitors to test their skills in dynamic situations.

Strength and Conditioning

Off-mat conditioning using weights, sprints, kettlebells and other tools builds athletic attributes to complement technique.

Film Study

Studying tournament footage, instructionals or your own matches allows diagnosing areas to improve outside of class.

Private Lessons

Private lessons offer dedicated coaching and personalized training plans from instructors.

Cross-Training

Practicing wrestling, judo, sambo or other grappling arts introduces new perspectives on technique.

Seminars

Attending seminars from BJJ experts offers exposure to new techniques outside one’s core curriculum.

Yoga and Mobility

Yoga and dedicated mobility work improves flexibility, breath control and injury resilience.

Mental Repetition

Visualizing techniques mentally when away from the gym primes the nervous system for skill development.

A diverse training approach makes use of multiple methods to stimulate progress from all angles, creating well-rounded grappling skills and abilities.

Chapter 19 – How to Prevent and Deal with BJJ Injuries

Injuries are an unfortunate reality of combat sports like Brazilian Jiu-Jitsu. However, smart prevention strategies and proper treatment can reduce their severity and impact on training.

Prevention

– Tap early to submissions to prevent ligament/joint damage
– Warm up and cool down thoroughly around intense sessions
– Strengthen supportive muscles and mobilize stiff joints
– Avoid training through pain and see a doctor for persisting issues

Finger Injuries

– Tape fingers together for support using athletic tape
– Use grip strengthening tools like hand grippers or rice buckets
– Avoid death gripping gi material unnecessarily

Rib Injuries

– Wear protective padding like Forcefield chest guards
– Strengthen core muscles for stability and injury resilience
– Take deep belly breaths; avoid pressure re-injury before healing

Skin Infections

– Keep hands, feet and gear as clean as possible
– Wash and cover any open cuts, scrapes or rashes
– Change out of training clothes immediately after class

Ear Injuries

– Wear wrestling headgear when possible
– Apply ice packs to reduce swelling
– Drain fluid buildup with needle syringe to prevent cartilage hardening

Knee Injuries

– Strengthen quads, hamstrings and glutes for joint stability
– Use knee braces or tape during training for at-risk knees
– Consult a doctor for proper diagnosis and rehab protocol

While bumps and bruises happen, smart training practices reduce injury risk so you can enjoy years of effective BJJ practice.

Chapter 20 – Teaching Kids Brazilian Jiu-Jitsu

Teaching children offers unique challenges and rewards compared to adult students. Here are some tips for introducing kids to Brazilian Jiu-Jitsu:

Make it Fun

– Incorporate games, partner drills, and an upbeat class environment.

Keep it Simple

– Break techniques down into easy chunks kids can comprehend.

Emphasize Safety

– Teach proper taping technique and picking appropriate training partners.

Encourage Discipline

– Reinforce listening, focus, and self-control through structure.

Tailor Instruction

– Adapt teaching methods to age groups like Preschool (3-4), Elementary (5-12) and Teens (13-17).

Prioritize Basics

– Build a foundation of positions, movements and life lessons before advanced techniques.

Make Them Earn It

– Use stripes/belts as tangible motivators for attendance, behavior and effort.

Lead By Example

– Model techniques with proper form, ethics and self-control during rolls.

Engage Parents

– Communicate goals, progress and advice with parents to reinforce lessons.

With the right approach, BJJ can provide kids of all ages with fun, fitness and valuable personal development.

Chapter 21 – Common BJJ Tournament Formats

Brazilian Jiu-Jitsu tournaments use various formats and rulesets to test competitors. Common BJJ tournament styles include:

IBJJF Format

– Points awarded for takedowns, sweeps and dominant positions.
– Penalties for guard pulls and stalling.
– Submission or points victory at end of time limit.

Submissions Only

– No points given.
– Matches won via submission only.
– Sometimes with overtime period if needed.

EBI Rules

– Start from knees or standing.
– Submission wins match.
– Overtime “Combat Jiu-Jitsu” with open hand strikes if needed.

Grappling Industries

– Matches at least 8 minutes.
– Cumulative scoring system.
– Regulation/Overtime/OT2 if needed.

Team Events

– Teams earn points through individual performances.
– Winning team with most points at the end.
– Promotes team spirit and support.

Superfights

– Big name competitors in special exhibition matches.
– Typically submission only or points format.
– Helps build hype and interest.

The variety of tournament formats allows competitors to test their skills in diverse settings and rulesets.

Chapter 22 – Notable Figures in BJJ History

Many influential figures have shaped Brazilian Jiu-Jitsu over the decades. Here are some of the most notable names in BJJ history:

Mitsuyo Maeda

– Japanese judo master who originally introduced the art in Brazil.

Carlos and Helio Gracie

– Brothers who adapted Japanese jiu-jitsu into modern BJJ.

Carlson Gracie

– Legendary champion who founded one of Brazil’s most successful BJJ teams.

Rolls Gracie

– Innovative technician who helped develop the fundamentals of modern BJJ.

Carley Gracie

– Son of Carlos Gracie who helped spread BJJ in the United States.

Rickson Gracie

– Undefeated in over 400 fights and a BJJ icon.

Royce Gracie

– Showcased BJJ to the world by winning early UFC tournaments.

Rorion Gracie

– Founded the UFC along with starting a BJJ academy empire.

Renzo Gracie

– Legendary competitor and ambasssador for BJJ worldwide.

Carlos Gracie Jr.

– Leading figure in developing modern sport jiu-jitsu.

The impact of these practitioners and others helped shape Brazilian Jiu-Jitsu into what it is today.

Chapter 23 – Traditional Martial Arts vs. Brazilian Jiu-Jitsu

As a newer martial art, Brazilian Jiu-Jitsu differs from traditional styles in key ways:

Ground Fighting

– BJJ focuses heavily on ground grappling whereas traditional arts emphasize standing techniques.

Uniform

– BJJ uses a heavy gi jacket for gripping unlike traditional karate or TMA gis.

Belt System

– BJJ gives out belts based on competitive skill rather than time requirements.

Live Training

– BJJ prioritizes live training while traditional arts utilize more katas/forms.

Self-Defense

– BJJ tailors techniques for street self-defense compared to traditional styles that adhere to traditional techniques not designed for real combat.

Competition

– BJJ focuses heavily on live competitions unlike many traditional styles.

Cross-Training

– BJJ encourages cross-training in wrestling, judo and MMA whereas traditional arts can be restricted to core style.

Continual Evolution

– BJJ promotes evolution and adaptation compared to traditional arts that stay committed to fixed teachings.

While traditional and modern martial arts have similarities, their approaches reflect differences in origins and philosophies.

Chapter 24 – Evolution of Sport Jiu-Jitsu Competition

As BJJ tournaments have grown in popularity, competitive sport jiu-jitsu has evolved in many ways:

Point Systems

– Have become more intricate with advantages, penalties and specific point values for positions.

Rule Sets

– Rules developed for time limits, legal techniques, competitor divisions and judging criteria.

Event Formats

– Tournaments experiment with new match formats like submission-only and team events.

Weight Classes

– Added many new divisions as competition expanded beyond Brazil.

Refereeing

– Uniform codes of rules and regulations for referees to follow.

Globalization

– Major tournaments held across North America, Europe, Asia and beyond.

Production Value

– Better livestream quality, filming and presentation of events for spectators.

Mainstream Visibility

– Greater media coverage and recognition of top events and athletes.

Financial Rewards

– Larger cash prizes and sponsorships for elite professional competitors.

Both the rules and production values of tournaments have developed substantially from the early days of challenge matches in Brazil.

Chapter 25 – How Brazilian Jiu-Jitsu Differs from Other Martial Arts

Brazilian Jiu-Jitsu has distinct differences from more traditional martial arts in several ways:

Emphasis on Grappling

– BJJ focuses heavily on ground grappling compared to striking and kicking arts.

Submissions Over Strikes

– Taps and chokes are prioritized over knockouts for finishing fights.

Live Training Methodology

– Extensive live training and sparring compared to set forms/katas.

Strategic Focus

– BJJ recognized as a “thinking person’s” martial art requiring strategy and mental acuity.

Uniform Tradition

– Strong cultural tradition of gi uniforms compared to other arts.

Belt Promotion System

– Merit-based belts awarded for competitive skill demonstration unlike time-based ranks.

Accessibility

– BJJ proven effective for smaller and weaker individuals due to leverage-based techniques.

Competitive Development

– Heavy focus on competition training compared to many traditional styles.

The unique attributes of BJJ set it apart as a late 19th century martial art adapted specifically for real-world effectiveness.

Chapter 26: Brazilian Jiu-Jitsu vs. Wrestling

Brazilian Jiu-Jitsu and wrestling share some commonalities but also have distinct differences:

Takedowns

– Wrestling emphasizes takedowns more whereas BJJ focuses heavily on ground fighting after takedowns.

Submissions

– BJJ prioritizes submissions and finishing holds unlike wrestling’s focus on control and pins.

Pinning

– Wrestling values pinning opponents on their back for victories while BJJ does not.

Rulesets

– Wrestling has restrictions on certain leg grab takedowns and submission holds unlike BJJ.

Scoring

– Wrestling awards points for takedowns, reversals and nearfalls while BJJ also scores positions and submissions.

Uniform

– BJJ uses heavy jackets for gripping whereas wrestling uses tight-fitting singlets.

Training Methods

– Folkstyle wrestling emphasizes drilling moves hundreds of times unlike BJJ’s focus on live sparring.

The arts have borrowed techniques from each other over time while retaining differences based on their origins and competitive goals.

Chapter 27 – Important Concepts for BJJ Coaches

Good BJJ coaches must understand key concepts to effectively teach students:

Safety First

– Prevent injuries through proper progressions and safe training practices.

Master Fundamentals

– Build a technical base focused on core positions, movements and principles.

Cultivate Creativity

– Allow freedom for students to develop personalized games while retaining sound technique.

Teach Concepts, Not Just Techniques

– Convey broader concepts students can apply across various techniques and tactics.

Encourage Questions

– Foster an open, inquisitive environment that engages students in learning.

Connect Techniques to Goals

– Tailor training to each student’s unique goals like self-defense, hobby or competition.

Make Complex Ideas Simple

– Break down complex techniques into understandable chunks students can digest.

Instill Discipline and Ethics

-Impart core values of self-control, integrity, humility and hard work.

Effective instruction requires not just technical knowledge but also strong interpersonal skills and communication ability.

Chapter 28 – Conclusion

As this comprehensive guide has demonstrated, Brazilian Jiu-Jitsu is a multifaceted martial art with technical, historical, philosophical and cultural depths that continue to evolve. From its origins in Japan to growth worldwide, BJJ has come a long way while retaining core principles of leverage, adaptability and continuous learning.

For grappling practitioners, BJJ represents far more than just a hobby or set of techniques. It is a lifestyle, a community and lifelong journey of character development. Training instills many valuable attributes both on and off the mats, including discipline, resilience, self-awareness and respect.

While often viewed primarily as a means of self-defense, competitive outlet or fitness activity, Brazilian Jiu-Jitsu can also serve as a conduit towards personal growth if embraced to its fullest. The lessons embedded within its history and practice have much to offer anyone seeking greater meaning or purpose in their lives.

For these reasons and more, millions across diverse backgrounds and walks of life have been drawn to explore the multilayered world of Brazilian Jiu-Jitsu. This eternal art form retains its appeal by adapting and evolving while staying true to firm philosophical foundations. There is always more technical and conceptual knowledge to absorb through the ever-continuing process of learning.

The journey traveled so far is merely the beginning of an endless path of development yet to come for Brazilian Jiu-Jitsu practitioners and fans worldwide. Through the boundless passion, insight and innovation of its members, this special community ensures that the fascinating evolution of BJJ marches on for generations well into the future.

Glossary of Common BJJ Terms and Lingo

Academy – A studio or facility where Brazilian Jiu-Jitsu classes are taught

Armbar – An upper body submission hold that hyperextends the elbow joint

Berimbolo – A sweep that involves spinning underneath an opponent’s legs

Brown Belt – The belt rank preceding black belt

Butterfly Guard – A seated open guard using the feet or shins to control distance

Cardio – Cardiovascular endurance and conditioning

Cross Collar Choke – A choke using the opponent’s own gi lapel against their neck

De la Riva Guard – An open guard utilizing a one-leg grip on the opponent

Escape – Reversing or getting out of a disadvantageous position

Framing – Using arms or legs to create space and control opponents

Gi – The traditional martial arts uniform worn for training Brazilian Jiu-Jitsu

Guard – A core position where the bottom grappler controls the top opponent using their legs

Guard Pass – Moving past an opponent’s guard to gain a more dominant position

Grappling – Wrestling and ground fighting using various holds and techniques

Gym – A facility housing equipment for strength training, conditioning, etc.

Half Guard – A guard position controlling one of the opponent’s legs

Kimura – An armlock submission hold named after judoka Masahiko Kimura

Lapel – The outer edge of the BJJ uniform jacket used for gripping

Live Training – Sparring in real time with fully resisting opponents

Mount – A dominant top position with the practitioner sitting on the opponent’s torso

No-Gi – Grappling without wearing the traditional uniform gi

Professor – A respectful title for a Brazilian Jiu-Jitsu instructor

Rolling – Live sparring and grappling with training partners

Scissor Sweep – A sweep executed with the bottom player’s legs in a scissor-like motion

Shrimping – Escaping by pushing hips away and scooting back

Side Control – A dominant top position with the practitioner perpendicular across the opponent

Submission – A finishing hold or choke that forces an opponent to tap out

Takedown – A technique that brings an opponent from their feet to the ground

Tap – When a grappler submits to a lock or choke by tapping out

Triangle Choke – A choke executed with the legs that cuts off blood flow

Turtle – A position where someone is on all fours protecting their head

White Belt – A beginner ranked grappler who just started training

Strategies

Create angles
Break opponent’s posture
Isolate limbs
Off-balance opponents
Maintain pressure
Chain techniques together

Training Tips

Drill techniques repetitively
Roll with more advanced partners
Identify positional strengths/weaknesses
Film rolls to study areas to improve
Cross-train in wrestling or judo
Compete early and often


BJJ Lifestyle

Tap early and often
Check your ego at the door
Respect your training partners
Remember everyone starts as a beginner
Listen to your professors
Hygiene is important

Nutrition Tips

Hydrate before, during and after training
Consume protein within 30 minutes after sessions
Eat fruits, veggies and lean protein
Avoid training on a full stomach
Limit processed foods and refined sugars

Recovery Strategies

Get adequate sleep daily
Take rest days between hard training
Foam roll, stretch and mobility exercises
Alternate ice and heat therapy
Active recovery like walking or yoga

Preventing Injuries

Warm up and cool down thoroughly
Tape fingers and toes
Strengthen supportive muscles
Wear ear guards if concerned about cauliflower ear
Tap early to submissions


With this glossary and cheat sheet, you now have a solid overview of key concepts, positions, techniques, training methods, lifestyle factors, nutrition recommendations, recovery strategies, and injury prevention tips for Brazilian Jiu-Jitsu. Best of luck on your BJJ journey!