The Complete Beginner Grappler’s Blueprint
Everything a beginner needs to start, thrive, and succeed in Brazilian Jiu-Jitsu. Complete guides, checklists, and insider tips for your BJJ journey.
Essential Gear Checklist
Start with basics. You don’t need everything on day one—build your collection as you commit to training.
Phase 1: Your First Classes (Minimal Investment)
Comfortable Athletic Clothing
Fitted t-shirt and athletic shorts (no zippers, pockets, or buttons). Most gyms let beginners train in gym clothes for the first few sessions.
Water Bottle
Bring a large reusable water bottle (32oz+). Staying hydrated is critical during intense training. Check price ranges: $15–$30.
Flip-Flops or Sandals
Wear these when moving off the mats to maintain gym hygiene. Keep them clean and bring them to every class. Around $15–$25.
Phase 2: After Week 1–2 (Committed Investment)
BJJ Gi (Traditional Uniform)
The kimono-style uniform for gi training. Look for Pearl Weave gis (350–450 GSM) that are IBJJF-approved. Most gyms sell or recommend specific brands.
$80–$250 Browse Quality GisRash Guard (Under Gi or No-Gi)
Fitted compression shirt that prevents mat burn and rashes. Essential for both gi and no-gi training. Reinforced seams are important.
$25–$60Mouthguard
Protect your teeth and jaw. Start with a boil-and-bite guard ($20), or invest in custom-molded ($50–$150) after a few weeks. Non-negotiable for rolling.
$20–$150Gym Bag with Separate Compartments
Keep sweaty gi separate from clean clothes. Ventilation pockets prevent mildew and odor. Look for BJJ-specific bags.
$30–$80Phase 3: Optimization (Long-Term Training)
Second Gi
Once your first gi is in the wash, training can’t happen. A second gi ensures you train 3–4x per week without waiting for laundry.
$80–$250Grappling Shorts & Spats (No-Gi)
Tight-fitting shorts (no zippers) and full-leg spats. Prevents fabric from being grabbed and provides compression support.
$25–$60Athletic Tape & Finger Tape
Prevents finger injuries and joint strain. Especially useful if your gym wrestles hard. Keep a roll in your gym bag.
$5–$15Knee Pads & Elbow Pads (Optional)
Protect joints from mat burn and impact. Useful for wrestlers or those with joint sensitivities. Most beginners skip these initially.
$20–$50Hygiene & Recovery Essentials
Shower Supplies & Deodorant
Always shower after training to prevent skin infections. Bring a small towel, soap, and deodorant to the gym.
Nail Clippers
Keep nails trimmed short before every class to avoid injuring training partners. This is a respect issue.
Anti-Fungal Spray (Matmat Prevention)
Mats can harbor bacteria and fungi. Spray feet and body after training to prevent ringworm, staph, and other skin infections.
Core Fundamentals Every Beginner Must Master
These foundation techniques create everything else in BJJ. Master these before chasing flashy submissions.
Basic Positions (Build Positional Awareness)
🛡️ Guard
Lying on your back with legs wrapping the opponent. This is your default survival position. Master closed guard, open guard, and leg lock defense.
⚡ Mount
On top of opponent’s torso, knees controlling their sides. Most dominant position. Control with chest pressure, not just arms.
📍 Side Control
Perpendicular to opponent across their chest. More dynamic than mount. Escape this position repeatedly—it’s harder than it seems.
🔄 Back Control
Behind opponent with hooks on their hips. Premier position for rear naked choke. Work your hooks—they’re your foundation.
Essential Submissions for White Belts
- Rear Naked Choke: Most effective submission. Once you have back control, this is your primary finish.
- Armbar: Classic joint lock. From mount, guard, or side control. The gateway to learning joint mechanics.
- Triangle: Guard submission. Wrapping legs around opponent’s head and arm. Teaches positional awareness.
- Kimura: Shoulder lock from side control or guard. Powerful control tool before going for the finish.
Fundamental Concepts (More Important Than Technique)
- Posture Control: Keeping your spine neutral and strong. Bad posture = vulnerable to submissions.
- Base & Balance: Wide, stable stance on feet. Prevents takedowns and improves your ability to maintain positions.
- Framing: Using arms/hands to manage distance and control opponent movement. Teaches proper hand placement.
- Hip Movement: Shrimp (hip escape), bridging, and frame work. These drills develop fundamental mobility.
What Happens in a Typical BJJ Class
Understanding the flow helps you prepare mentally and physically. Classes follow a consistent structure.
0–5 Minutes: Arrive & Socialize
Show up 10 minutes early. Remove your flip-flops, bow to the mat, and greet training partners. Introduce yourself to the coach.
5–15 Minutes: Warm-Up
Light cardio, stretching, and movement drills. Common warm-ups: shrimping, hip escapes, collar drags, rolling. This preps your body for grappling mechanics—not just cardio.
15–30 Minutes: Technique Instruction
Coach demonstrates 1–2 key movements. Watch carefully, then practice with a partner at 50% intensity. Ask questions if you don’t understand. No one expects perfection.
30–45 Minutes: Positional Drilling
Practice the technique against controlled resistance. Start slow, build speed. Your partner gives constructive resistance, not full effort. Flow—don’t force.
45–55 Minutes: Live Rolling (Sparring)
Free-rolling at 70–80% intensity (for beginners). Tap early if caught in a submission. Your goal: apply what you learned, not win. Keep communication open with partners.
55–60 Minutes: Cooldown & Recap
Coach summarizes key takeaways. Bow to the mat. Ask questions. Chat with training partners—this is where real connections form.
⚠️ First Few Classes: Beginners may sit out live rolling to observe and ask questions. That’s completely normal. When you do roll, pick a training partner who is patient and encouraging. Speed and athleticism don’t matter—focus on position and control.
The Top 10 Mistakes Beginners Make (And How to Avoid Them)
1. Relying on Strength Over Technique
The Mistake: Muscling through moves instead of using leverage and positioning.
How to Fix It: Slow down during drilling. Focus on proper grip placement, body positioning, and timing. A smaller, technical opponent will always beat a stronger, unrefined one.
2. Holding Your Breath
The Mistake: Tensing up and holding your breath during transitions, causing early fatigue.
How to Fix It: Breathe consistently. Exhale when applying force or transitioning positions. Inhale during pauses. Rhythm = energy conservation.
3. Chasing Submissions Without Position
The Mistake: Going for an armbar or choke before securing a dominant position.
How to Fix It: Establish position first (mount, side control, back control). Once you have control, submissions flow naturally. Patience wins.
4. Not Tapping Early Enough
The Mistake: Trying to “tough out” a submission from ego or fear of losing, risking injury.
How to Fix It: Tap at the first sign of a locked-in submission. Tapping is intelligence, not weakness. You live to train another day.
5. Ignoring Defense & Escapes
The Mistake: Focusing only on attacks while neglecting how to defend or escape bad positions.
How to Fix It: Dedicate 30% of training to escapes from mount, side control, and back control. Defense is the foundation of offense.
6. Not Focusing on Fundamentals
The Mistake: Jumping to flashy, advanced moves instead of drilling the basics repeatedly.
How to Fix It: Master guard passes, sweeps, and positional control. Advanced techniques built on weak fundamentals fail under pressure.
7. Rolling Too Hard (Ego-Driven Training)
The Mistake: Competing at 100% intensity in every roll, leading to injury and poor learning.
How to Fix It: Roll at 60–70% intensity as a beginner. Focus on technique, not tapping partners. You’re not in the Olympics yet.
8. Neglecting Neck & Joint Protection
The Mistake: Forgetting to protect vulnerable areas during rolling, leading to injuries.
How to Fix It: Keep elbows tight, protect your neck with proper posture, and tuck your chin. Be aware of your limb positions at all times.
9. Poor Gym Hygiene
The Mistake: Training with long nails, unwashed gi, or skipping showers. Spreads infections.
How to Fix It: Trim nails before each class. Wash your gi after every training session. Shower immediately after rolling. Respect your training partners.
10. Not Asking Questions or Being a “Mat Passenger”
The Mistake: Not engaging during instruction or asking for clarification when confused.
How to Fix It: Ask your coach questions. Tell your partner what you’re trying to practice. Communicate. The more engaged you are, the faster you learn.
The Grappler’s Mindset: Mental Principles for Success
BJJ is 90% mental. Your mindset determines how fast you progress and whether you stay committed long-term.
Core Training Principles
🎯 “Roll, Don’t Compete”
Beginner rolling should be about experimentation and learning, not winning. Every roll teaches you something. Every tap is feedback, not failure.
🏆 “Ego is the Enemy”
Your ego will try to musclethrough moves, refuse to tap, or roll too hard. Check it at the door. The humility you learn on the mats transfers to life.
⏰ “Consistency Beats Intensity”
Training 2–3x per week for 6 months beats training 5x per week for 1 month. BJJ is a marathon. Build sustainable habits.
🧠 “Position Before Submission”
This principle applies to training mindset too. Build solid fundamentals before pursuing advanced techniques. Fast progression is an illusion.
Practical Mental Tips
- Expect to Get Tapped: Every beginner gets submitted repeatedly. This is normal. The goal is to get submitted in new ways and learn from each tap.
- Befriend Larger, Stronger Training Partners: They teach you what pure strength cannot overcome. Rolling up teaches efficiency.
- Keep a Training Journal: After each class, write down one technique you learned and one escape you struggled with. Review weekly. Pattern recognition accelerates learning.
- Celebrate Small Wins: Successfully defended a submission for the first time? That’s progress. Hit a new sweep? Victory. Don’t wait for tournament medals.
- Don’t Compare Your Chapter 1 to Someone Else’s Chapter 10: You’ll see blue belts crushing white belts. That was them 3 years ago. Your only competition is yourself.
- Tap Early, Tap Often: Tapping is not defeat—it’s survival. Tap before it gets painful, and you train tomorrow. Pride = injury = no training.
Recommended Training Frequency
Months 0–3 (Foundation Phase)
Goal: 2–3 classes per week + light stretching at home
Build basic comfort on the mats. Learn positions without pressure. Rolling is minimal.
Months 3–6 (Development Phase)
Goal: 3–4 classes per week + basic strength work
Increase rolling intensity. Start learning your personal style. Technique drilling becomes faster.
Months 6–12 (Mastery Phase)
Goal: 4–5 classes per week + strength/conditioning
Build work capacity. Develop signature moves. Competition training begins for those interested.
Year 2+ (Optimization Phase)
Goal: 4–6 classes + specialized training
Refine your game. Teach newer white belts. Work toward blue belt with consistency and depth.
Realistic Progress Timeline: From White Belt to Blue
Progress isn’t linear, but here’s what to expect if you train 3x per week consistently.
Weeks 1–4: The Overwhelm Phase
What Happens: Everything feels foreign. You’ll be sore. Positions don’t make sense. Rolling feels chaotic. You’ll get tapped constantly—sometimes you won’t know how you got caught.
Win Condition: Show up to 4 classes. Don’t quit. Ask questions. Start recognizing basic positions.
Months 2–3: The “I’m Getting It” Phase
What Happens: Soreness decreases. You start recognizing positions before getting caught. You land your first sweep. Guard passes start making sense. Rolling becomes less panicked.
Win Condition: Successfully defend against a common submission. Land your first armbar. Have a training partner you feel comfortable with.
Months 4–6: The “I Know What I Don’t Know” Phase
What Happens: You start seeing your style emerge. One technique clicks and becomes your go-to. You can survive being in bad positions without panicking. Rolling feels less like drowning.
Win Condition: Successfully execute your primary guard pass on training partners. Land submissions consistently in rolling. Train 3+ times weekly without skipping.
Months 7–12: The “Flow” Phase
What Happens: Transitions flow naturally. You’re thinking two moves ahead. Rolling feels like a conversation, not a battle. Your positional awareness sharpens dramatically. You start teaching newer white belts.
Win Condition: Catch a blue belt in a submission. Win a roll without muscling through. Recognize patterns in different opponents’ games.
Year 2: The “Blue Belt Readiness” Phase
What Happens: Your fundamentals are solid. You can compete against other advanced white belts. Your defense is sharp. You understand the deeper mechanics of submissions and positions.
Win Condition: Your coach offers you a blue belt. You feel ready for that promotion because you’ve earned it.
💡 Reality Check: Blue belt is when you “actually know BJJ.” The first year is learning the language. Don’t expect mastery—expect foundation-building. The journey, not the destination, is the point.
Key Milestones to Celebrate
- ✅ Attending your first class without quitting
- ✅ Going a full class without tapping (survived a roll)
- ✅ Successfully landing your first escape from a bad position
- ✅ Getting your first submission (even if it was sloppy)
- ✅ Training through injury/soreness without quitting
- ✅ Helping a newer white belt with a technique
- ✅ Rolling with someone bigger and not panicking
- ✅ Recognizing your unique style emerging
- ✅ Being offered a blue belt by your coach
Your BJJ Journey Starts Today
Brazilian Jiu-Jitsu is more than a martial art—it’s a lifetime practice of humility, discipline, and personal growth. You’ll face challenges on the mats that mirror life. You’ll learn to control fear, manage frustration, and celebrate incremental progress.
Final Reminder: Every black belt was once a white belt who refused to quit. Your only real opponent is complacency. Show up, tap early, ask questions, and trust the process. The mats will change your life.
OSS! 🥋
