BJJ 101 Starting out – thriving and not just surviving

Ask the Professor

Welcome to the mats! Starting Brazilian Jiu-Jitsu (BJJ) is like learning a physical language. It’s normal to feel like you’re drowning in information at first, but everyone—from the black belt teaching the class to the person who started last week—has been exactly where you are.

Here is a guide to the most common questions for both the “Little Grapplers” and the “Big Grapplers.”

### For the Adults (The “Why am I doing this?” Phase)

1. Do I need to be in shape to start? No. BJJ is what gets you into BJJ shape. You’ll develop “mat cardio” by actually rolling. Just show up and pace yourself.

2. How long does it take to get a Blue Belt? Typically 1 to 2 years of consistent training (3x a week). It varies by academy, but it’s a marathon, not a sprint.

3. Why am I losing to everyone? Because you’re new! BJJ is an ego-crushing sport. You are currently a “nail,” and the more experienced students are “hammers.” Soon, you’ll be the hammer for someone else.

4. When should I “tap out”? Early and often. Tapping is a reset button, not a defeat. If you’re caught in a joint lock or a choke and you can’t escape safely, tap. It keeps you on the mats tomorrow.

5. How often should I wash my Gi? After every single session. No exceptions. Keeping your gear clean prevents skin infections like staph or ringworm.

6. What is “Position over Submission”? It means you shouldn’t try to choke someone if you don’t have a stable position first. If you try to finish a fight from a bad spot, you’ll likely lose your balance and end up on bottom.

7. Is it okay to use strength? Technique is the goal, but strength is a tool. However, if you rely only on strength, you’ll tire out in 2 minutes and won’t actually learn the moves.

8. How do I stop being so nervous before class? Focus on your breathing. Everyone is there to help you, not hurt you. Once the first “shrimping” drill starts, the nerves usually vanish.

9. Can I do BJJ if I’m older (40+)? Absolutely. You just have to play a “smarter” game. Focus on pressure and positioning rather than athleticism and explosive movements.

10. What should I do if I get stuck in a “plateau”? Keep showing up. Improvement in BJJ isn’t a straight line; it’s a series of jumps. You’re getting better even when it doesn’t feel like it.

### For the Kids (The “Future Champions” Phase)

11. Why do we bow when we enter the mat? It’s a sign of respect for the school, your teachers, and your teammates. It shows you are ready to learn and be a good partner.

12. What do the stripes on my belt mean? Stripes are like “mini-levels.” They show your coach that you are learning your moves and being a good student. Four stripes mean you’re almost ready for a new color!

13. What if I can’t do a move perfectly? That’s okay! Even the coaches had trouble when they started. The goal isn’t to be perfect; it’s to be a little bit better than you were yesterday.

14. Why do I have to “shrimp” across the floor? Shrimping is one of the most important moves in BJJ. It helps you move your hips so you can escape when someone is on top of you. Plus, it makes you a faster grappler!

15. Can I use these moves at school? No. BJJ is for the gym or for self-defense only. Using it to bully others or show off can get you in trouble and is against the “Martial Arts Code.”

16. Is it okay to cry if I get frustrated? BJJ can be tough, and it’s okay to feel frustrated. Take a deep breath, grab some water, and try again. Your teammates are there to support you.

17. What do I do if my partner is being too rough? You can always say, “Can we go a little lighter, please?” Communication is a big part of being a good teammate.

18. Why do we play games at the end of class? Games help you practice your BJJ movements (like balance and speed) while having fun. It’s a reward for working hard during the technique part of class.

19. Do I have to compete in tournaments? Only if you want to! Tournaments are a fun way to test your skills, but you can learn a lot and have fun just by coming to regular class.

20. How do I become a Black Belt? By never quitting. A black belt is just a white belt who never gave up!

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A “survival guide” checklist for your first month of training?

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Starting your first month of BJJ is mostly about survival—not just against your teammates, but against the urge to quit because everything feels “weird.” Here is your 30-Day Survival Checklist to help you transition from a confused newcomer to a solid member of the gym.

### Phase 1: The “Gear & Hygiene” Essentials

These are the non-negotiables. If you do these, you’ll be the person everyone wants to train with.

• [ ] The Two-Gi Rule: If you plan on training more than twice a week, get a second Gi. You’ll thank yourself when you don’t have to do laundry at 11:00 PM every night.
• [ ] The “Short Nails” Check: Trim your finger and toe nails before every class. Long nails are “weapons” that accidentally scratch your partners.
• [ ] Shower ASAP: To prevent skin issues, shower as soon as you get home from the gym. Use a defense soap or any tea-tree oil-based soap if possible.
• [ ] Mouthguard: Buy one, boil it to fit, and wear it. Even in “light” drilling, accidental knees to the face happen.

### Phase 2: On-The-Mat Etiquette

BJJ has a specific social culture. Following these keeps the “vibe” right.

• [ ] Learn the “Shrimp”: It’s the most important movement in BJJ. If you feel lost during warm-ups, just keep shrimping. Your hips will eventually understand.
• [ ] Address the Instructor Properly: Some gyms use “Professor,” some use “Coach.” Observe what others do and follow suit.
• [ ] Don’t “Coach” Others: Even if you think you know a move, as a white belt, focus on your learning. Let the higher belts do the teaching.
• [ ] The “Tap” is Your Friend: Don’t try to “power through” a submission. If you’re stuck, tap. You learn more from a reset than from a nap or a popped joint.

### Phase 3: The Mental Game

The first month is 90% mental. Here is how to keep your head in the game.

• [ ] Pick One Move: Don’t try to learn 50 moves this month. Pick one escape (like the elbow escape) and try to hit it every time you are on the bottom.
• [ ] Breath Control: If you find yourself holding your breath and “spazzing” (moving wildly), stop. Take a deep breath through your nose. If you can’t breathe, you’re working too hard.
• [ ] Track Your Attendance: Aim for 2–3 days a week. Don’t go 5 days a week and burn out, and don’t go once a week and forget everything.
• [ ] The “No-Compare” Rule: Do not compare your progress to the person who started the same day as you. Everyone’s body and learning speed are different.

The “First Month” Glossary

Term	What it actually means
The Guard	You are on your back, but using your legs to control the opponent.
Rolling	Live sparring. Think of it as “wrestling with pajamas.”
OSS!	A universal BJJ word for “Hello,” “Goodbye,” “I understand,” or “Let’s go!”
Post	Putting a hand or foot on the mat to stop yourself from being flipped over.

A Final Note: You are going to feel clumsy for at least the first three months. This is normal. The goal of the first month isn’t to “win”—it’s simply to not quit.

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A simple “New Student” cheat sheet of the basic positions (Mount, Guard, Side Control) so you know where you are on the mat.

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This is your “GPS” for the mats. In BJJ, if you don’t know where you are, you won’t know what to do. Think of these positions as a hierarchy—some are “safe,” some are “dangerous,” and some are “neutral.”

### The BJJ Position Map

From the perspective of someone on top vs. someone on bottom.

1. The Guard (The “Neutral” Battle)

This is the most unique part of BJJ. Even though you are on your back, you are using your legs to keep your partner away or to flip them over.

• Top Player: Trying to “pass” the legs to get to a better spot.
• Bottom Player: Trying to sweep (flip) the person or submit them.
• Goal: If you are on bottom, keep your legs between you and the other person.

2. Side Control (The “Heavy” Pressure)

One person is lying across the other person’s chest at a 90° angle.

• Top Player: Stay heavy, chest-to-chest, and “kill” the bottom person’s hips.
• Bottom Player: This is uncomfortable! You feel like you’re being crushed.
• Goal: If you are on bottom, get your “frames” (arms) in and try to get back to Guard.

3. The Mount (The “Dominant” Spot)

The top person is sitting on the bottom person’s stomach/chest with their knees on the floor.

• Top Player: High control. You have gravity and physics on your side.
• Bottom Player: High danger. You are pinned and restricted.
• Goal: If you are on top, stay heavy and low. If you are on bottom, don’t go flat—turn slightly to your side to find an escape.

4. Back Control (The “King” of Positions)

One person is “glued” to the other person’s back, usually with their legs wrapped around the waist (called “hooks”).

• Top (Back) Player: This is the best place to be. You can see them, but they can’t see you.
• Bottom (Front) Player: This is the most dangerous spot.
• Goal: If you are the “Back” player, protect your hooks and look for the neck. If you are being held, protect your neck immediately.

### The “Position Hierarchy” (Best to Worst)

Position	Points (in Comp)	How “Safe” is it?
The Back	4 Points	Safest: You are the predator here.
The Mount	4 Points	Very Safe: High control, but they can bridge you off.
Knee on Belly	2 Points	Aggressive: Great for transitions.
Side Control	0 Points*	Solid: Good control, but harder to finish from.
The Guard	0 Points*	Neutral: It’s a “reset” point for both people.

*Note: You don’t get points for being in Side Control or Guard themselves, but you get points for the move used to get there (like a Takedown or a Pass).

Three “Golden Rules” for Your First Week:

1. T-Rex Arms: Never reach your arms out straight when someone is on top of you. Keep your elbows tucked in like a T-Rex to stay safe.
2. Don’t Go Flat: If someone is on top of you, lying flat on your back makes you heavy and easy to pin. Try to stay slightly on one “hip.”
3. Hips Move the Body: If you want to move the other person, don’t just use your arms; move your hips.

The “A-Ha!” Moment: You’ll know you’re getting better when you stop asking “What do I do?” and start asking “How do I get to the Back from here?”

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the 3 most common “White Belt Mistakes” to avoid so you don’t tire yourself out in the first 5 minutes?

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In the beginning, your biggest enemy isn’t your partner—it’s your own adrenaline. Most new students burn out in the first 120 seconds because they are fighting their own body.

Avoid these three “rookie mistakes,” and you’ll instantly have more energy than anyone else in the beginner’s class.

### 1. The “Death Grip” (Saving Your Forearms)

The Mistake: Grabbing your opponent’s Gi or sleeves as hard as you possibly can from the moment the timer starts.

• Why it’s bad: Your “grip strength” is a finite resource. If you squeeze at 100% for two minutes, your forearms will turn into “stone,” and you won’t be able to make a fist for the rest of the night.
• The Fix: Use “Hook Grips” (cupping with your fingers like a hook) instead of squeezing with your thumb. Only squeeze when you are actually about to move or throw someone. Relax your hands when you aren’t actively attacking.

### 2. “Holding Your Breath” (The Silent Killer)

The Mistake: Holding your breath while you are trying to escape a position or finish a move.

• Why it’s bad: When you hold your breath, your muscles starve for oxygen. You’ll feel “gassed out” and lightheaded within minutes. It also makes your body rigid, making it easier for your partner to flip you over.
• The Fix: Exhale during the effort. If you are pushing or moving, blow air out. If you find yourself panicked, start humming or counting out loud to force yourself to breathe.

### 3. “Bench Pressing” People

The Mistake: When someone is on top of you (in Mount or Side Control), trying to push them straight up toward the ceiling with your arms.

• Why it’s bad: A human being is too heavy to bench press repeatedly, especially when they have gravity on their side. More importantly, straight arms are “gifts” in BJJ. If you straighten your arms, you are practically begging your partner to Armbar you.
• The Fix: Use your “Frames.” Keep your elbows tucked and use your forearms as structural pillars against their hips or neck. This holds their weight up without using your muscles, and keeps your arms safe from submissions.

### The “Gas Tank” Comparison

Strategy	Muscle Usage	Duration	Result
Spazzing	100% Force	1–2 Minutes	Exhaustion & Tapping out.
Technical	30% Force	10+ Minutes	Learning & Strategic wins.

### Summary: Your “First Roll” Checklist

• [ ] Start on your knees (unless the coach says otherwise).
• [ ] Slap hands, bump fists. This is the universal sign that the “game” has started.
• [ ] Look for the “Guard.” If you’re lost, just try to get your legs between you and them.
• [ ] Accept the “Sweep.” If you’re falling, don’t reach out your arm to catch yourself (that’s how wrists break). Just tuck your chin and roll with it.

The Golden Rule: If you are breathing harder than your partner, you are likely using too much “muscle” and not enough “math” (technique).

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The “Submission Hierarchy” – which chokes and joint locks you should be looking for first?

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Think of submissions like a “high-percentage” menu. While you might see fancy spinning moves on YouTube, 90% of BJJ finishes come from a handful of classic techniques.

As a beginner, you want to focus on the “Big Three” categories. These are the most reliable because they use your strongest muscles against your opponent’s weakest points.

### 1. The Chokes (The “Gentle” Finish)

Chokes in BJJ are usually “Blood Chokes” (constricting the carotid arteries) rather than “Air Chokes” (crushing the windpipe). They are safer to practice because the person can tap out as soon as they feel the pressure.

• Rear Naked Choke (RNC): The “King” of BJJ. You are on their back, one arm wraps the neck, the other locks it in. It’s nearly impossible to escape if locked correctly.
• Cross Collar Choke: Using the opponent’s own Gi lapels to create a “scissor” effect on the neck. This is the first submission most people learn from the Guard or Mount.
• Triangle Choke: Using your legs to trap their neck and one arm. Your legs are much stronger than their arms, making this a white-belt favorite.

### 2. The Armlocks (The “Leverage” Finish)

These submissions use your entire body to isolate and overextend the opponent’s elbow joint.

• The Armbar: You isolate their arm between your legs and lift your hips. This uses your glutes and hamstrings (the strongest muscles in the body) to break the grip of their bicep.
• The Americana: Often called the “paint brush.” You pin their arm to the mat in an “L” shape and rotate it. It’s very common to find this when you are in a dominant Top Mount or Side Control.
• The Kimura: Similar to the Americana, but the arm is rotated in the opposite direction (behind their back). It’s a powerful “control” grip as much as it is a submission.

### 3. The “Position-Specific” Menu

Where you are on the mat dictates what you should look for. Don’t “hunt” for a move that isn’t there!

If you are in…	Look for…	Why?
The Back	Rear Naked Choke	It’s the highest percentage finish in the sport.
The Mount	Americana or Armbar	Their arms are usually “trapped” under your weight.
The Guard	Triangle or Scissor Sweep	Your legs are your primary weapons here.
Side Control	Kimura	You have the leverage to isolate their “far” arm.

### The “Safe Submission” Protocol

Since you are new, your “internal GPS” for when a joint is about to pop isn’t calibrated yet. Follow these rules:

1. The “3-Second” Rule: When you catch a submission, apply the pressure slowly over 3 seconds ($1 \dots 2 \dots 3$). Never “pop” or “rip” a submission on a teammate.
2. Catch and Release: If you have a submission perfectly locked and your partner is being stubborn (not tapping), just let it go. It’s just practice; it’s not worth hurting a friend.
3. No Leg Locks (Yet!): Most gyms forbid white belts from doing “Heel Hooks” or “Toe Holds” because they are dangerous to the knees. Stick to the upper body for now!

The Secret: You don’t “do” a submission to someone; you collect it. You move from position to position until the submission is the only thing left for them to give you.