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Ways of Training

Introduction​

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

1. 📚 Technical training​

Purpose​

This stage is dedicated to learning and refining new movement patterns and techniques (tools). The practice focuses on developing coordination, body awareness, and mechanical understanding of positions.

Structure​

The intensity should be gradual, starting with little resistance and increasing as practitioners gain more knowledge. There should be no disputes during this type of training (both partners are aware of the technique being executed).

Key points​

Observe and repeat movement patterns that appear in different contexts.

Example: underhooks are used while standing, in guard positions, during guard passing, escapes, and even submissions.

Refine techniques based on your body type, technical preferences, and strategy (not just by following a fixed recipe). Each person has their own characteristics and should therefore fight in a unique way.

2. 🎯 Specific training​

Purpose​

This training involves real resistance, but within a controlled context (a specific fighting station). When one of the practitioners achieves progress (for example, a sweep, a guard pass, or a submission), both should reset to the starting point and restart the round.

Practical example​

Two practitioners start within the guard station. Once a guard pass or sweep occurs, they immediately return to the guard context and start again.

Creative variations​

Besides traditional specific training, practitioners can design drills to improve particular abilities:

  • Escaping from an already locked submission
  • Standing up from the ground (ending the drill once successful)
  • Playing guard without using the hands
  • Passing guard without grips
  • Maintaining mount against full escape attempts

💡 There are no limits (the purpose and creativity of the practitioner define the structure of the exercise).

3. ⚡ Full sparring​

Purpose​

This is the complete practice of a fight, going through all fighting stations and restarting only after a submission or when the agreed time is over.

Applications​

  • Some academies recommend this for more experienced students, who already understand all stages of the fight
  • Others allow it from the very beginning, encouraging practitioners to apply their creativity while respecting the fundamental principles

Creative variations​

You can modify the starting point, for instance:

  • Starting on the knees, skipping the standing phase
  • Starting from an immobilization, allowing free progression until a submission or time limit
  • Starting standing with grip fighting
  • One person starts with positional advantage

General notes​

Progressive order​

In most academies, classes follow a progressive order:

Technical → Specific → Full sparring

This progression prepares both body and mind for higher physical demands. Therefore, it's essential to warm up properly before any sparring sessions to avoid injuries.

⚠️ The order can be changed (for example, doing technical training at the end) as long as the body is already warmed up.

For beginners​

  • Without instructor supervision, focus mainly on technical training
  • Avoid unknown or unsafe positions that could cause injuries
  • Gradually increase resistance as understanding develops
  • Always communicate with your training partner

Body awareness​

Observe yourself and your partner constantly. Understanding what happens in each exchange enhances your perception of mistakes and successes, leading to faster improvement.

This connects directly to body reading concepts (understanding position, weight distribution, and movement patterns).

Training session structure example​

Typical class flow​

1. Warm-up (10-15 minutes)

  • Movement drills
  • Solo techniques
  • Partner movement exercises

2. Technical instruction (20-30 minutes)

  • New technique demonstration
  • Drilling with compliant partner
  • Detail refinement

3. Specific training (15-20 minutes)

  • Controlled resistance in specific positions
  • Multiple rounds with resets
  • Different partners

4. Full sparring (15-20 minutes)

  • Free rolling
  • Various partners
  • Different intensities

5. Cool-down (5 minutes)

  • Stretching
  • Recovery breathing

Designing your own training​

For technical improvement​

Focus 70% on technical and specific training, 30% on full sparring.

For competition preparation​

Focus 40% technical, 30% specific, 30% full sparring with competition intensity.

For beginners​

Focus 80% technical, 20% light specific training, minimize full sparring until fundamentals are solid.

For injury recovery​

Focus 100% on light technical training with compliant partners, gradually reintroducing resistance.

Conclusion​

Understanding different training formats allows you to customize your development based on goals, experience level, and current needs. The key is maintaining a balance between learning (technical), testing (specific), and applying (full sparring) while always prioritizing safety and progressive development.