MKM BRAZILIAN JIU JITSU & RECOVERY STUDIO
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MKM BJJ FUNDAMENTALS PROGRAM

Week 1-4: Introduction to BJJ


Week 1: Basic Movements and Positions

  • Warm-up: Shrimping, bridging, and hip escapes.
  • Techniques:
    • Guard: Understanding closed guard, open guard, and half guard.
    • Mount: Basic mount position and maintaining it.
    • Side Control: Basic side control and transitioning to mount.
  • Drills: Positional drills focusing on maintaining and escaping these positions.

Week 2: Basic Submissions and Escapes

  • Warm-up: Shrimping, bridging, and technical stand-ups.
  • Techniques:
    • Submissions: Armbar from guard, Americana from mount, and rear naked choke.
    • Escapes: Mount escape (upa/bridge escape), side control escape (shrimp to guard).
  • Drills: Drilling submissions and escapes with a partner.

Week 3: Sweeps and Guard Passing

  • Warm-up: Shrimping, bridging, and technical stand-ups.
  • Techniques:
    • Sweeps: Scissor sweep, hip bump sweep.
    • Guard Passing: Basic guard pass (knee slice pass, bullfighter pass).
  • Drills: Practicing sweeps and guard passes with a partner.

Week 4: Combining Techniques

  • Warm-up: Shrimping, bridging, and technical stand-ups.
  • Techniques:
    • Combining: Transitioning from guard to sweep to submission.
    • Flow Drills: Combining multiple techniques in a flow drill.
  • Drills: Positional sparring focusing on using the learned techniques.

Week 5-8: Building on Fundamentals


Week 5: Advanced Positions and Transitions

  • Warm-up: Shrimping, bridging, and technical stand-ups.
  • Techniques:
    • Advanced Guard: Butterfly guard, De La Riva guard.
    • Transitions: Moving from guard to mount, side control to back.
  • Drills: Positional drills focusing on advanced positions and transitions.

Week 6: Advanced Submissions and Escapes

  • Warm-up: Shrimping, bridging, and technical stand-ups.
  • Techniques:
    • Submissions: Triangle choke, kimura from guard.
    • Escapes: Back escape, turtle position escape.
  • Drills: Drilling advanced submissions and escapes with a partner.

Week 7: Advanced Sweeps and Guard Passing

  • Warm-up: Shrimping, bridging, and technical stand-ups.
  • Techniques:
    • Sweeps: Flower sweep, X-guard sweep.
    • Guard Passing: Over-under pass, leg drag pass.
  • Drills: Practicing advanced sweeps and guard passes with a partner.

Week 8: Rolling and Sparring

  • Warm-up: Shrimping, bridging, and technical stand-ups.
  • Techniques:
    • Rolling: Light rolling focusing on technique over strength.
    • Sparring: Controlled sparring sessions to apply learned techniques.
  • Drills: Positional sparring and full sparring rounds.

Tips for Success

  • Consistency: Train regularly to build muscle memory.
  • Focus on Technique: Prioritize technique over strength.
  • Ask Questions: Don’t hesitate to ask your instructor for clarification.
  • Stay Humble: BJJ is a journey; progress takes time.