How To Train BJJ At-Home

 

Roll at Home: Your Guide to At-Home Jiu-Jitsu Training, featuring sections on solo BJJ drills, partner exercises, home gym equipment setup, and strength and conditioning for grapplers.

Most people think Brazilian Jiu-Jitsu (BJJ) requires a partner and a high-priced academy membership. While nothing replaces live rolling, the Elite athlete knows that championships are won in the dark—during the solo hours when no one is watching.

If you want to sharpen your movement, increase your "mat gas tank," and master the mechanics of grappling from your own living room or garage, this is your blueprint.

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Safety Protocol: Consult a doctor before starting. These routines are high-intensity. You assume all risk of injury entirely at your own discretion.
Push hard, but push smart.

1. The "Elite" Home Setup

You don’t need a 2,000-square-foot facility. You need a safe "Impact Zone."

  • The Mats: Avoid cheap yoga mats. For BJJ, you need at least 1-inch thick EVA foam puzzle mats or a roll-out grappling mat.

  • The "Gi-Pull" Station: If you have a pull-up bar, throw an old Gi (or a heavy towel) over it. Doing pull-ups while gripping the fabric will give you "old man" grip strength that your opponents will fear. 


2. Solo Movement Drills (The Foundation)

In BJJ, your body is the lever. If you can't move your own weight efficiently, you'll never move an opponent's. Focus on shrimping, technical stand-ups, and bridges.

Watch: 5 Essential Solo Drills for BJJ


3. The DIY Grappling Dummy

If you aren't ready to drop $200 on a professional dummy, you can build a "Training Partner" for under $20 using an old Gi and towels. This allows you to practice the mechanics of chokes and transitions.

Watch: How to Build and Use a Grappling Dummy


4. Specific Conditioning: The "Grappler’s Gas Tank"

BJJ isn't about long-distance running; it’s about explosive bursts. Practice sprawls, hollow body holds, and hip mobility to keep your body mat-ready.

Watch: 30 Minute BJJ Solo Movement Workout


5. Mental Blueprinting

Home training is the best time for Study. Choose one position and spend a week watching high-level breakdowns. Perform 20 reps of that movement "shadow-grappling" style immediately after watching to build muscle memory.

The Elite Mindset

Don't wait for the "perfect" time to go to a gym. Start moving today. Whether it’s 15 minutes of shrimping in your hallway or a full hour of film study, every rep puts you ahead of the person sitting on the couch.

What’s your home training setup like? Drop a comment below or tag us in your garage gym photos.

🛡️ 1. View Non-Negotiable Home Gear 🔋 2. Get The Elite Recovery Blueprint ⚡ 3. Start Zero-Impact Core Activation

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