Cadence · 28 days
Starting Jiu Jitsu
From finding a gym to your third class
28 days · 20 min a dayTrain
Start this plan in CadenceFrom finding a gym to training three times a week. Jiu jitsu is humbling, social, and a real fight you can survive, which makes it one of the best things a man can do for his body and his pride. Week 1 gets you on the mat. Weeks 2 to 4 build the habit.
What you'll need: a nearby gym with a beginner or fundamentals class.
The days
Day 1 in full. The rest open as you go.
- Day 1
Find a gym
The taskPick a gym and look at its beginner schedule.
- Search for jiu jitsu gyms within 20 minutes of home or work.
- Look for a "fundamentals" or "beginner" class and a free trial.
- Read reviews for how they treat new people, not how many champions they have.
- Pick one, and pick a day for your first class.
- Day 2
Get ready
- Day 3
First class
- Day 4
Recover
- Day 5
Second class
- Day 6
Drill at home
- Day 7
Set your schedule
- Day 8
Week 2: Class
- Day 9
Week 2: Drill at home
- Day 10
Week 2: Class
- Day 11
Week 2: Recover
- Day 12
Week 2: Class
- Day 13
Week 2: Learn the positions (Mount)
- Day 14
Week 2: Rest
- Day 15
Week 3: Class
- Day 16
Week 3: Drill at home
- Day 17
Week 3: Class
- Day 18
Week 3: Recover
- Day 19
Week 3: Class
- Day 20
Week 3: Learn the positions (Side control)
- Day 21
Week 3: Rest
- Day 22
Week 4: Class
- Day 23
Week 4: Drill at home
- Day 24
Week 4: Class
- Day 25
Week 4: Recover
- Day 26
Week 4: Class
- Day 27
Week 4: Learn the positions (Back control)
- Day 28
Look back on four weeks
Run it with your rhythm
While a plan runs, it replaces that pillar's daily task. It moves forward when you keep a day, not by the calendar, so a missed day never skips anything.
Start this plan in Cadence