GRAPPLING CLASS BLUEPRINT
Road to Beginner: NOOB Level – 20 sessions
Warming Up [15 min]
Floor exercises [15 min]
Backward-forward rolls, Hip switches, Bridges, Kick-stands, Scissors, Shrimps,
Triangle leg-extensions, Wrestler scramble ups; Backward ukemi, Side ukemi,
Forward ukemi; Arm drags, Doubles, Sprawls [20 reps each]
Takedowns [25 min]
Show a position/concept [5 min]
Kuzushi drill from position [4 x 3 min]
Passive-resistance Randoori [5 x 1 min]
Groundwork [25 min]
Show a move/concept [5 min]
Movement/Control drill [4 x 3 min]
Positional scrimmage [2 x 3 min]
Cooling Down [10 min]
Some guided stretching [10 min]
Road to Intermediate: BEGINNER Level – 40 sessions
Warming Up [20 min]
Floor exercises [15 min]
Backward-forward rolls, Hip switches, Bridges, Kick-stands, Leg circles w/ hip
movement, Scissors, Shrimps, Triangle leg-extensions, Wrestler scramble ups;
Backward ukemi, Side ukemi, Forward ukemi; Arm drags, Doubles, Sprawls [10
reps each]
Kuzushi drill from position [2 x 2 min]
Takedowns [25 min]
Show a takedown/concept [5 min]
Drill [4 x 2.5 min]
Randoori [5 x 1 min]
Groundwork [25 min]
Guard passing/escape from bad position drill (side control, mount, back) [2 x 2 min]
Show a move/concept [5 min]
Drill [4 x 2.5 min]
Positional Scrimmaging [25 min]
Goal-based rolling (e.g. bottom sweeps/submits or top passes and then reset, possibly
just roll for position [i.e. NO SUBMISSIONS]); from whatever position the ground move
was from; changing partners and top/bottom each time [4 x 5 min]
Cooling Down [10 min]
Standard stretching protocol [10 min]
Road to Advanced: INTERMEDIATE Level – 100 sessions
Warming Up [15 min]
Floor exercises [15 min]
Backward-forward rolls, Hip switches, Bridges, Kick-stands, Leg circles w/ hip
movement, Scissors, Shrimps, Triangle leg-extensions, Wall rolls, Wrestler
scramble ups; Backward ukemi, Side ukemi, Forward ukemi; Arm drags, Doubles,
Sprawls [10 reps each]
Takedowns [25 min]
Passive-resistance drilling [4 x 2.5 min]
Randoori [5 x 2 min]
Groundwork [25 min]
Guard passing/escape from bad position drill (side control, mount, back) [4 x 2 min]
Show a move/concept [5 min]
Drill [4 x 2.5 min]
Rolling [25 min]
Rolling [3 x 6 min]
Cooling Down [10 min]
Standard stretching protocol [10 min]
ADVANCED Level – ∞ sessions
Warming Up [15 min]
Floor exercises [15 min]
Backward-forward rolls, Hip switches, Bridges, Kick-stands, Leg circles w/ hip
movement, Scissors, Shrimps, Triangle leg-extensions, Wall rolls, Wrestler
scramble ups; Backward ukemi, Side ukemi, Forward ukemi; Arm drags, Doubles,
Sprawls [10 reps each]
Takedowns [25 min]
Passive-resistance drilling [4 x 2.5 min]
Randoori [5 x 2 min]
Groundwork [25 min]
Guard passing/escape from bad position drill (side control, mount, back) [4 x 3 min]
Positional scrimmaging [4 x 2.5 min]
Rolling [25 min]
Rolling [4 x 6 min]
Cooling Down [10 min]
Standard stretching protocol [10 min]