Sometimes training sessions with our instructor are too few and far between. Sometimes, for those with a bit of a BJJ addiction, every moment of free time spent without training is a moment wasted.

I've seen and tried a number of solo home training ideas, and here are the basic forms I've distinguished:

1. Working Out
The first is easy - simply supplementing BJJ training with working out, such as cardio, resistance training, plyometrics etc. You generally can't go wrong with this, and can do it with minimal equipment (such as a set of dumbbells, outlined here).

2. Yoga
Another simple, non-technique related supplemental (or concurrent) training. Flexibility is good for your game, so doing some yoga is generally not going to be detrimental to your BJJ progression. Another benefit is the spiritual aspect of yoga (if you practice in such a way), which can help you to relax and think in sparring (more on that in a later post!).

3. Training with Inanimate Objects

Source: Amazon

Admittedly, I find this a little weird. I've seen a number of posts on r/bjj, for example, showing various practitioners and their attempts at recreating a rolling partner with all sorts of objects. The strangest one I've seen has been a chair, but I've also seen pillows and people made out of pillows, complete with gi. Of course, there are always the purpose-made grappling dummies, but as far as my noobishness is concerned, I'd get more out of doing some stretching or rolling with a resisting partner. That being said, dummies can be great for practicing striking, and for complex moves in order to remember their components.

4. YouTube Research
There are two sides to the internet or YouTube coin - finding new moves to experiment with or viewing instructional videos to refine techniques you already have a grasp of. The former, I believe, should be restricted to experienced practitioners - as a beginner, one is better off learning face to face with simple techniques, then focusing on refining these techniques. Knowing 3 of the 72 steps involved in a 'reverse flying platypus-oplata heel choke'* isn't really going to help your game.
On the other side, being able to watch footage of a technique you know, explained by a world-class instructor, might afford you a new way of thinking about the technique or at least allow you to see where you might be slightly deficient.

5. Solo Drilling

Source: slideyfoot.wordpress.com

This one is also pretty simple - practicing falls, rolling, grip strengthening or your bridges/hip escapes could all fall under this banner. Basically, BJJ-specific exercises that are technical, strength building, and good for cardio. Doing these drills in conjunction with your workout is a sure-fire way to maintain relevant areas of your skill-set, as well as build strength and conditioning.

6. 'Flow' Exercises
These are exercises that require you to feel minute changes in pressure in your body. One such example is an exercise I've seen Xande Riberio do - squats with water in a pipe. By balancing an object with a constantly shifting weight, we are forced to concentrate on tiny changes in pressure and to eventually anticipate these changes. To take it up a notch, simply incorporate another, independent element into the exercise, such as squats. These exercises are great for more advanced practitioners - as I've been told, the difference between a black belt and an amazing black belt is absolutely tiny perceptions and applications of pressure.

7. Mental Rehearsal

Source: 1stMuse.com

This last technique is great for anyone, and only requires thinking about techniques, scenarios and past rolls. By being cerebral and really thinking about our game we can better see our flaws and areas that are lacking, allowing swifter and more targeted development. When we learn a technique we should also think of all the scenarios in which it could arise, allowing it to connect to the rest of our game and actually become useful. Mindmapping is also a great tool, and I'll be writing more on that in later posts.


Comment or message me if you have another method of training at home!
Ultimately, I'd really like to have a matted area in my home to train and drill, and hopefully a regular sparring partner. Hopes and dreams, hopes and dreams...

Only you can prevent forest fires,
- George

*Not a real move. However, if you figure something out that could be adequately described by it, don't hesitate to use the name!