BJJ Foundation
The 10-week BJJ Foundation programme is designed for absolute beginners stepping onto the mats for the first time, as well as students in their first few months of training. Every session is structured with a clear warm-up, a focused technique block, measured live drilling - progressing from foundational movement and safety, to a complete beginner's game plan.
By the end of this 10-week program, students will have a solid foundation in the four core stages of Jiu-Jitsu - and be able to apply them against a resisting partner.
Taking the opponent down
Whether it is a takedown or a sweep, you will learn how to control their posture, off balance and take the fight to the ground.
Pinning & Controlling
Position before submission. You'll learn how to hold your opponent down with control — making them work, while you stay composed.
Passing the GUARD
Once on the ground, you'll develop the skills to work through your opponent's legs and advance into a dominant position.
Finishing with Submission
With control established, you'll apply the techniques to end the fight cleanly — whether that's a choke or a joint lock
A typical foundation class starts with 10 minutes of warm-up with basic BJJ movements, followed by 30 mins of reaction drills and ending with 15-20 mins of situational "live" sparring.
Program Structure
Week 1 to 2 - The Foundation
Theme: Safety Structure & Movement
Core Skills: Break-falls (Front/back/side), Shrimping & Bridging
Week 3 to 4 - Takedowns & Clinch
Theme: Starting on the Feet
Core Skills: Stance & gripping, double/single leg takedowns
Week 5 to 6 - Mount, Back/Side Control
Theme: Dominant Positions (Pins)
Core Skills: High vs. low mount concepts; Side control variations. Securing the back. Balancing on knee on belly
Week 7 to 8 - Guard Retention & Sweeps
Theme: Controlling the guard
Core Skills: Guard retention key concepts; off balancing/breaking posture & sweeping
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Week 9 to 10 - Escapes
Theme: Never Stay Stuck
Core Skills: Mount escape: Bridge review + elbow-knee escape; Side control escape (shrimp to guard); Back escape (the choke and hooks dilemma)
Glossary
1 / Guard
A position where you use your legs to control your opponent from the bottom.
2 / Mount
A dominant top position where you sit on your opponent's torso.
3 / Side Control
A top position where you are perpendicular to your opponent, controlling their upper body.
4 / Shrimping
A fundamental hip escape movement used to create space and either escape bad positions or place yourself in a better position to attack.
5 / Breakfall
A safe falling technique that protects you when being taken down or swept.
6 / Tap
The signal to stop — Tap your partner, or yourself with either your hands or legs to end a submission. Verbal taps are also allowed by saying “Tap!”
