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Brazilian Jiu-Jitsu (BJJ) – Training & Packing List

Complete training checklist and packing list for BJJ training – positions, submissions and sparring on the mat.

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Preparation
  • Gi (BJJ suit) clean – hygiene on the mat is mandatory

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  • Fingernails and toenails trimmed short

  • Rashguard and spats (for No-Gi training) ready

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  • Flip-flops for the walk to the mat (mat hygiene)

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Warm-up
  • Shrimping (hip escape) and bridging as basic movements

  • Forward and backward rolls to prepare for falling

  • Sprawl drills and sit-outs for takedown defence

  • Hip and shoulder circles, mobilise the neck

Technique Training – Positions
  • Guard work: Closed Guard, Open Guard, Half Guard, Butterfly Guard

  • Position changes: Mount, Side Control, Back Control, Turtle

  • Guard passing: Toreando, Knee Slice, Double Under

  • Sweeps from the guard: Scissor Sweep, Hip Bump, Flower Sweep

Technique Training – Submissions
  • Arm locks: Armbar from Mount and Guard, Kimura, Americana

  • Chokes: Rear Naked Choke, Triangle Choke, Guillotine

  • Leg locks (only techniques permitted for your grade): Kneebar, Heel Hook

Sparring (Rolling)
  • Leave your ego behind – tap early, tap often (better to tap than get hurt)

  • Positional sparring: e.g. only from the guard or from Side Control

  • Free rolling against different partners (size, style, grade)

  • Set a focus on one technique per session and apply it

Cool-down & Follow-up
  • Static stretching: hips, shoulders, neck

  • Air and wash the Gi straight after training (do not pack it away wet!)

  • Training notes: which technique worked / failed today?

Packing List – Gi Training
Packing List – No-Gi Training
Packing List – Other