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Ways of Training

Introduction​

There are many ways to train Jiu-Jitsu. Here we discuss the main formats and their variations, helping practitioners understand what to expect in daily training and plan their own sessions.

1. Technical Training​

Dedicated to learning and refining new movement patterns. The intensity should be gradual, starting with little resistance and increasing as practitioners gain knowledge. There should be no disputes during this type of training.

Key points:

  • Observe and repeat movement patterns that appear in different contexts (e.g., underhooks are used while standing, in guard, during passing, escapes, and submissions)
  • Refine techniques based on your body type, preferences, and strategy — not just by following a fixed recipe

2. Specific Training​

Real resistance within a controlled context. When one practitioner achieves progress (sweep, pass, or submission), both reset to the starting point.

Creative variations: Escaping from locked submissions, standing up from the ground, playing guard without hands, passing without grips, maintaining mount against full escape attempts. The purpose and creativity of the practitioner define the structure.

3. Full Sparring​

Complete practice of a fight, going through all fighting stations and restarting only after a submission or when time expires.

Starting variations: From knees (skip standing), from an immobilization, from standing with grip fighting, or with one person having positional advantage.

General Notes​

Progressive order: Most classes follow Technical → Specific → Full sparring. This progression prepares body and mind for higher physical demands. Always warm up properly before sparring.

Active cooperation: Both partners play equally important roles. The one executing focuses on precision; the partner receiving simulates realistic conditions.

Reacting vs. resisting: Reacting means cooperatively simulating realistic responses. Resisting means blocking or competing — not the goal during technical training. The focus of technical practice is to learn, refine, and understand.

Designing Your Own Training​

  • Technical improvement: 70% technical/specific, 30% sparring
  • Competition preparation: 40% technical, 30% specific, 30% competition-intensity sparring
  • Beginners: 80% technical, 20% light specific, minimize full sparring
  • Injury recovery: 100% light technical with compliant partners