White Belt Fundamentals

22 lessons · 11 weeks · two 60-minute sessions each week

A complete practice program for adult beginners. Work in sequence or repeat a lesson when its checkpoints need more practice. Use your browser’s Print command to save a PDF or print this runbook.

Set up the course

  1. Schedule two sessions weekly with a rest day between them where possible. Pair similar-size partners and adjust drills for mobility and experience.
  2. Use clean padded mats and enough space between pairs. Gi lessons require collars and sleeves; do not improvise no-gi choke grips.
  3. Before session 1, demonstrate hand, foot, and verbal taps and immediate release. Rehearse low-height breakfalls before any standing finish.
  4. Have a qualified instructor supervise partner submissions and takedowns. Check the lesson videos before class and demonstrate both sides.
  5. Ask students to watch the attached clips before class. For compound lessons, demonstrate one part, drill it, then add the next part.

A 60-minute session

  1. 0–5 min — Check in and recall. Agree on the tap and intensity. Recall the linked review lesson and name today’s goal.
  2. 5–10 min — Warm up. Use the lesson’s movement warmup. Check the starting position on both sides.
  3. 10–20 min — Watch and demonstrate. Watch the attached technique videos before class when possible. In class, demonstrate the start, key control, finish, and safe reset; split compound lessons into short blocks.
  4. 20–40 min — Drill. Use the lesson’s prescribed reps. Swap roles often. Begin cooperatively, then add one predictable reaction.
  5. 40–52 min — Positional practice. Use the lesson’s starting position, win conditions, rounds, and resets. Spend remaining time on feedback and a repeat round.
  6. 52–57 min — Check the outcome. Demonstrate the lesson checkpoints on both sides. Repeat any step you cannot perform without prompting.
  7. 57–60 min — Log and choose the next focus. Log actual practice, one successful cue, and one failed reaction. Preview the next lesson; revisit today’s weak point next session.

11-week schedule

WeekSession ASession B
11. Upa, guard pass & mount attacks2. Armbar from mount
23. Scissor sweep4. Closed guard sweep from the knees
35. Double-under guard pass & choke6. Side control escape & guard recovery
47. Mount escape to guard & back attack8. Side control armbar & Kimura
59. Sit-up sweep & Kimura10. Back attack from turtle
611. Standing guard passes12. Back escapes
713. Takedowns: judo & wrestling14. Ezekiel choke & mount combinations
815. Closed guard chokes16. Half guard approach & pass
917. Half guard recovery18. Side control escape to back take
1019. Clock choke & escape20. Knee on belly attacks
1121. Open guard sweep22. Introduction to self-defense

Review and progression

Start session B with five minutes recalling session A. At weeks 3, 6, 9, and 11, review one escape, one sweep, and one top-control sequence from completed lessons. Start cooperatively, add one predictable reaction, then use the stated positional game. Repeat a lesson when students cannot perform its checkpoints on both sides without prompting. Neither video completion nor a practice log means technical mastery or belt readiness.

After lesson 22, run three two-minute rounds each from mount, side control, and guard, switching roles. Record the first point where each sequence breaks down and assign those lessons for the next cycle. A student log should record actual reps, the partner reaction, one working cue, and one question for next class.

Instructor checklist for each class

1. Upa, guard pass & mount attacks

Escape bottom mount, open and pass the guard, then establish a controlled mount attack.

Equipment: Gi, partner, padded mat

Warmup: Five shoulder bridges and five hip escapes each side. Rehearse a hand tap, foot tap, and verbal tap with your partner.

Recall lesson 1: Upa, guard pass & mount attacks.

Bridge-and-roll mount escape (upa)

  1. Start under mount with elbows close and feet near your hips. Protect your neck.
  2. Bridge to make the top player post. Control one arm at the wrist and above the elbow.
  3. Trap the foot on that same side with your foot so they cannot widen their base.
  4. Lift your hips before turning over the trapped-side shoulder; roll onto your knees into their guard.
  5. Settle with elbows inside and balanced posture before beginning your pass.

Cue: Lift first. Remove both posts on one side.

Common mistake: Rolling sideways before lifting the hips, or trapping the arm and foot on opposite sides.

Open the guard and pass to mount

  1. Keep a stable posture inside closed guard with elbows protected; control the torso and a sleeve before opening.
  2. Use the demonstrated guard break to separate the ankles without prying with your fingers.
  3. Control the opened leg and staple it with your shin while keeping your other leg as a base.
  4. Clear the knees, settle chest-to-chest in side control, and pause before advancing.
  5. Control the hips and slide your knee across the belt line into mount; settle both knees.

Cue: Open, clear the knees, settle, then advance.

Common mistake: Reaching for a choke while still trapped inside the legs.

Cross-collar choke from mount

  1. Keep your knees connected and a hand available for balance.
  2. Feed a deep palm-up grip into the opposite collar with a straight wrist.
  3. Establish the second collar grip without leaning so far that you can be rolled.
  4. Bring your elbows toward your ribs and apply pressure gradually; release immediately on the tap.

Cue: Secure the grip before tightening.

Common mistake: Pulling with shallow collar grips while losing your base.

Americana from mount

  1. From stable mount, use two hands to guide one wrist to the mat beside the head.
  2. Place your elbow beside their head, thread your other hand beneath the bent arm, and grip your own wrist.
  3. Keep their wrist on the mat and their elbow bent as you remove slack.
  4. Slide the wrist toward their hip and lift the elbow only a small amount; stop at the first tap.

Cue: Pin the wrist; move slowly at the shoulder.

Common mistake: Lifting the wrist or forcing the shoulder through resistance.

Drill

Work in three blocks: 5 upa escapes each side; 5 guard-open/pass/mount chains each; 3 controlled entries to each mount submission. Swap roles after every rep. Finish each submission at the tap, never at full range.

Positional practice

4 × 2 minutes, alternating top and bottom mount; rest 30 seconds. Bottom wins by reaching guard or top position. Top wins by holding mount for 20 seconds. Reset after either result. Add catch-and-release attacks only after the escape rounds.

Checkpoints

  1. Trap the arm and foot on the same side without prompting.
  2. Clear both knees and hold side control for three seconds before mounting.
  3. Maintain balance and release each submission immediately.

Partner care: Bridge on your shoulders, not the crown of your head. Chokes and shoulder locks are slow partner drills with immediate release.

Journal prompt: Which post stopped my upa, and did I clear the knees before attacking?

Back to schedule

2. Armbar from mount

Isolate an arm from mount and enter an armbar without falling away from the shoulder.

Equipment: Gi or no-gi, partner, padded mat

Warmup: Five mount-to-high-mount transitions each side; rehearse keeping balance when your partner bridges lightly.

Recall lesson 1: Upa, guard pass & mount attacks.

Armbar from mount

  1. Stabilize mount and bring your knees higher as an elbow separates from the ribs.
  2. Control the target arm and turn into a compact S-mount with the shoulder between your legs.
  3. Lean toward the supporting leg, keeping the arm close as the other leg travels over the head.
  4. Sit down slowly with knees together and the wrist controlled against your chest.
  5. Keep the thumb aligned upward for the basic finish; raise your hips only enough to receive a tap.

Cue: Control the shoulder before you sit.

Common mistake: Dropping backward before controlling the shoulder, leaving a gap for the elbow to escape.

Drill

5 entries each side stopping in S-mount, then 5 each stopping in the seated control. Finish only the final 3 reps with very light pressure.

Positional practice

4 × 2 minutes from mount. Top seeks a stable armbar entry and freezes; bottom keeps elbows connected and works an upa. Swap roles each round and reset on control or escape.

Checkpoints

  1. Reach S-mount without posting on the partner’s face.
  2. Keep the elbow above the hip line until release.
  3. Stop before extension when the partner taps.

Partner care: No jumping or dropping into the armbar. The partner may tap before the arm straightens.

Journal prompt: Did I lose the arm during the turn or during the sit?

Back to schedule

3. Scissor sweep

Off-balance a kneeling partner with the scissor sweep and adapt when their base widens.

Equipment: Gi, partner, padded mat

Warmup: Five hip escapes each side, then five open-and-close guard transitions with collar and sleeve control.

Recall lesson 1: Upa, guard pass & mount attacks.

Scissor sweep and knee-push variation

  1. From closed guard, control a cross collar and the sleeve on the side you will sweep toward.
  2. Open the ankles and move your hips sideways; bring one shin diagonally across the torso.
  3. Place your lower leg beside their knee and draw their weight forward so the hips become light.
  4. Pull the controlled arm while your legs scissor, then follow directly into mount.
  5. If the knee stays wide and heavy, reset your angle and use the lower foot to displace that knee rather than trying to chop through a planted base.

Cue: Load the weight before removing the base.

Common mistake: Trying to sweep a partner sitting heavily on their heels with your back flat.

Drill

5 basic sweeps each side, then 5 reactions each: partner alternates a narrow base and a wider knee. Choose the basic sweep or knee-push variation. Hold mount for three seconds.

Positional practice

4 × 2 minutes from closed guard. Bottom works only the scissor sweep family; top maintains posture and may open guard. Swap each round; reset on sweep or guard opening.

Checkpoints

  1. Control the posting sleeve.
  2. Create an angle before moving the legs.
  3. Come up into stable mount.

Partner care: Push at the knee line with controlled pressure; never kick the side of a planted knee.

Journal prompt: Was the failed sweep an angle problem, a heavy base, or a free posting hand?

Back to schedule

4. Closed guard sweep from the knees

Use two-on-one arm control and a pendulum sweep against a partner on their knees.

Equipment: Gi, partner, padded mat

Warmup: Five hip pivots each side from guard; practice moving the hips while keeping a sleeve close.

Recall lesson 3: Scissor sweep.

Two-on-one control and pendulum sweep

  1. Use two hands to move one arm across your center line; keep their elbow from returning.
  2. Open guard and angle your hips so your torso faces across, rather than straight into, their chest.
  3. Scoop beneath the opposite leg and swing your free leg to lift and redirect their weight.
  4. Keep the trapped arm from posting, turn them over the lightened side, and follow into mount.
  5. If they pull the arm back and square up, close guard and rebuild the angle; if they stay turned, the arm-drag back take is the follow-up.

Cue: The arm control makes the leg swing useful.

Common mistake: Swinging the leg without controlling the arm that can post.

Drill

5 two-on-one entries each side; 5 pendulum sweeps each. Partner then gives either a square posture or a turned shoulder for 6 decision reps.

Positional practice

4 × 2 minutes from closed guard against a kneeling partner. Bottom wins by sweep or back control; top wins by recovering posture and opening guard. Reset after each.

Checkpoints

  1. Move the arm across before committing the sweep.
  2. Turn the hips rather than lifting with the lower back.
  3. Recognize when to reset instead of forcing the finish.

Partner care: Guide the partner through the sweep. Do not wrench the trapped shoulder.

Journal prompt: Could the partner post, and did I create enough angle?

Back to schedule

5. Double-under guard pass & choke

Pass with double underhooks and establish a paper-cutter choke only after securing side control.

Equipment: Gi, partner, padded mat

Warmup: Five posture resets in open guard and five side-control grip switches without neck pressure.

Recall lesson 1: Upa, guard pass & mount attacks.

Double-underhook guard pass

  1. Begin in open guard with balanced knees and both arms beneath the thighs.
  2. Connect your grip around the hips and draw the hips toward you with elbows close.
  3. Keep the legs controlled as you angle around one side; move your feet rather than driving straight into the neck.
  4. Clear the knees and settle side control with head and hip control.

Cue: Control the hips and turn the corner.

Common mistake: Leaving one arm between the legs, or stacking the partner onto their neck.

Paper-cutter choke after the pass

  1. Hold side control before changing your grips.
  2. Reach beneath the near arm to anchor the collar or shoulder behind their neck.
  3. Take a thumb-in grip in the far collar with your other hand; place the forearm across the neck as shown.
  4. Lower the elbow gradually while keeping the shoulder controlled; release at the tap.

Cue: Finish the pass before starting the choke.

Common mistake: Starting the choke before the legs are cleared, or grinding the forearm across the face.

Drill

5 passes each direction, holding side control for three seconds. Then 5 pass-to-choke entries each, with the partner tapping as soon as the grip closes.

Positional practice

4 × 2 minutes from open guard. Top seeks double underhooks and a stable pass; bottom reguards. In the last two rounds add the choke entry after a three-second pin.

Checkpoints

  1. Keep both arms together beneath the legs.
  2. Pass without putting weight onto the cervical spine.
  3. Secure the side-control pin before the choke.

Partner care: No forced stacking or neck compression. If the partner’s weight reaches their neck, back off and reset.

Journal prompt: Did I lose hip control during the pass or position during the grip change?

Back to schedule

6. Side control escape & guard recovery

Recover inside frames from side control, regain guard, or turn to the knees when an underhook is available.

Equipment: Gi or no-gi, partner, padded mat

Warmup: Five bridge–hip-escape combinations and five elbow-to-knee connections each side.

Recall lesson 1: Upa, guard pass & mount attacks.

Frames and guard recovery

  1. Keep elbows close; place one forearm at the shoulder line and the other at the hip.
  2. Bridge into the top player to create a moment of space, without straight-arm pushing.
  3. Move your hips away while retaining the frames and bring the near knee inside.
  4. Recover a shin frame, then the second leg, and face your partner in guard.

Cue: Move your hips through the space your frames preserve.

Common mistake: Trying to bench-press the top player while lying flat.

Turn-in escape and recovery

  1. Create space with your frames and turn onto your side facing the partner.
  2. When their near armpit opens, thread an underhook and keep your head close to their body.
  3. Move onto your elbow and then knees while staying connected; protect your neck.
  4. If the top player follows behind, keep elbows and knees tight and recover guard from turtle before they insert hooks.

Cue: Turn in with an underhook; recover guard if they circle behind.

Common mistake: Turning away without controlling the upper body and exposing the back.

Drill

5 frame-and-reguard reps each side; 5 turn-in reps each. Partner alternates blocking the knee lane or opening the armpit for 6 choice reps.

Positional practice

4 × 2 minutes from bottom side control. Bottom wins with guard or a stable kneeling position facing the partner. Top maintains the pin. Reset and swap each round.

Checkpoints

  1. Keep a frame at both shoulder and hip.
  2. Make an escape choice based on the available space.
  3. Protect the neck when moving to the knees.

Partner care: Do not twist the neck against a crossface; create space first.

Journal prompt: Which frame disappeared first, and which escape lane remained open?

Back to schedule

7. Mount escape to guard & back attack

Combine the upa with an elbow-knee escape, and learn the top player’s back-take response when the defender turns.

Equipment: Gi or no-gi, partner, padded mat

Warmup: Five shoulder bridges followed by a hip escape each side. Revisit the same-side arm-and-foot trap from lesson 1.

Recall lesson 1: Upa, guard pass & mount attacks.

Elbow-knee mount escape to guard

  1. Protect your neck and frame at the hip with elbows close.
  2. Bridge to disturb the top player’s balance, then turn onto one side.
  3. Move your hips away and connect your elbow to the near knee; insert your knee inside their leg.
  4. Trap one leg to reach half guard, then switch your hips and recover the second knee.
  5. Face your partner and close guard when both legs are free. If they narrow their base and offer the arm, return to the upa.

Cue: Bridge, turn, connect elbow and knee.

Common mistake: Pushing the knee with a straight arm while the hips stay flat.

Top response: technical mount to back control

  1. As the bottom player turns during an escape, follow the turn without pulling their neck.
  2. Change to technical mount: one knee behind the upper back and the other foot posted near the hip.
  3. Control the exposed arm across their chest and secure a seatbelt as space appears.
  4. Sit toward the controlled side with chest-to-back contact; add hooks without crossing your ankles.

Cue: Follow the turn, then secure chest-to-back contact.

Common mistake: Treating a successful bottom upa as an automatic back take; these are opposite players’ choices.

Drill

5 elbow-knee escapes each side. Then 6 decision reps: top either posts wide for elbow-knee or offers the arm for upa. Swap and practice 5 slow technical-mount back entries each.

Positional practice

4 × 2 minutes from mount. Bottom can use either escape; top can maintain mount or follow to the back. Reset when bottom regains guard or top holds back control for three seconds.

Checkpoints

  1. Reach half guard before recovering the second knee.
  2. Switch escapes when the top player changes base.
  3. Keep the attacker and defender roles clear in the back-take sequence.

Partner care: No forced rolls over the neck. Release the arm wrap if it traps the shoulder painfully.

Journal prompt: Did the wide post open my elbow-knee escape, and when did turning expose my back?

Back to schedule

8. Side control armbar & Kimura

Control the far arm from side control and choose an armbar or Kimura based on its position.

Equipment: Gi or no-gi, partner, padded mat

Warmup: Five side-control base switches each side, keeping the chest connected and hands available to post.

Recall lesson 6: Side control escape & guard recovery.

Far-side armbar

  1. Secure side control and isolate the far arm when it separates from the torso.
  2. Control above the elbow and lift the shoulder enough to turn the partner onto their side.
  3. Move around the head while keeping their arm connected to your chest.
  4. Bring your leg over the head and sit close to the shoulder with knees together; finish slowly.

Cue: Carry the shoulder with the arm.

Common mistake: Spinning around a loose arm and leaving the shoulder behind.

Kimura from side control

  1. Pin the far wrist and thread your other arm beneath the upper arm.
  2. Grip your own wrist to form a figure four while keeping their elbow bent.
  3. Adjust your base to prevent the partner turning into you.
  4. Keep the shoulder controlled and move the hand toward their back gradually; stop at the first tap.

Cue: Control the torso before rotating the arm.

Common mistake: Trying to rip the hand free while the partner’s torso can still rotate.

Drill

5 armbar entries and 5 Kimura entries each side, initially stopping before the finish. For 6 final reps, partner presents a straight or bent arm and you choose the matching control.

Positional practice

4 × 2 minutes from side control. Top wins by isolating an arm and holding the submission position without force; bottom wins by regaining guard. Reset on either.

Checkpoints

  1. Maintain a pin during the grip change.
  2. Recognize bent versus extended arm positions.
  3. Finish with small, controlled movement.

Partner care: Shoulder locks can become tight quickly. Do not break defensive grips explosively.

Journal prompt: Was the arm isolated or was I chasing it while losing the pin?

Back to schedule

9. Sit-up sweep & Kimura

Use the hip-bump sweep when posture rises and connect it to a Kimura when the partner posts.

Equipment: Gi or no-gi, partner, padded mat

Warmup: Five seated hip lifts each side using a posted hand and opposite planted foot.

Recall lesson 4: Closed guard sweep from the knees.

Hip-bump / sit-up sweep

  1. Start in closed guard and wait for the partner to sit upright or lean back.
  2. Open the ankles, sit onto an elbow and then a hand, keeping your chest close.
  3. Reach over one shoulder and control the arm on the side you will sweep toward.
  4. Lift your hips into their upper body, turn over the controlled side, and settle mount.

Cue: Rise with their posture, then turn through the shoulder.

Common mistake: Trying to sit up while the partner is driving their chest forward.

Kimura off the posting hand

  1. When the sweep makes them post, control that wrist.
  2. Reach over the upper arm and grip your own wrist to form a figure four.
  3. Move your hips to an angle, use your legs to limit their posture, and keep the elbow bent.
  4. Rotate the controlled arm behind their back slowly, or return to the sweep if they regain upright posture.

Cue: Keep the arm close while you change your angle.

Common mistake: Falling flat with loose elbow control.

Drill

5 hip-bump sweeps each side and 5 Kimura entries each. Partner then alternates staying upright and posting for 8 reaction reps.

Positional practice

4 × 2 minutes from closed guard. Bottom can hip-bump or enter a catch-and-release Kimura; top tries to maintain posture and open guard. Swap each round.

Checkpoints

  1. Sit onto a hand before lifting the hips.
  2. Control the sweep-side posting arm.
  3. Switch to the Kimura without yanking the wrist.

Partner care: Keep the posted hand clear during sweeps and apply the Kimura gradually.

Journal prompt: Which reaction told me to sweep and which told me to attack the arm?

Back to schedule

10. Back attack from turtle

Take the back from turtle, stabilize the seatbelt and hooks, then establish a controlled rear-naked choke.

Equipment: Gi or no-gi, partner, padded mat

Warmup: Five turtle-to-seated transitions each side with no opponent weight.

Recall lesson 7: Mount escape to guard & back attack.

Turtle to back control

  1. Stay beside the turtle with your chest connected and your weight supported by your own base.
  2. Secure a seatbelt, one arm over the shoulder and one under the armpit.
  3. Bring the near knee close to the hip and guide them toward a hip rather than dragging the head.
  4. Maintain chest-to-back contact as you insert one hook and then the other; keep ankles uncrossed.

Cue: Seatbelt first, hooks second.

Common mistake: Jumping both hooks in before controlling the upper body.

Rear-naked choke entry

  1. Maintain the seatbelt and use controlled hand fighting to clear the neck.
  2. Slide the choking arm beneath the chin with the elbow in front of the chin.
  3. Connect your finishing grip and keep your head close so the partner cannot peel it easily.
  4. Tighten gradually and release at any tap or verbal stop. If the chin blocks the entry, reset your hand fighting.

Cue: Win the hands before closing the choke.

Common mistake: Squeezing across the jaw instead of securing a clean neck entry.

Drill

5 back takes each side, hold for five seconds, then reset. Follow with 5 choke entries each side using an immediate partner tap.

Positional practice

4 × 2 minutes from turtle. Top wins by three seconds of seatbelt-and-hook control; bottom wins by facing the partner in guard. No chokes in the first two rounds.

Checkpoints

  1. Control the upper body before inserting hooks.
  2. Follow the hips without loading the neck.
  3. Enter beneath the chin without forcing the jaw.

Partner care: No neck cranks or forceful face pressure. Never maintain a choke after a tap.

Journal prompt: Did I lose the back at the shoulder connection or at the hips?

Back to schedule

11. Standing guard passes

Open closed guard from standing and pass around or through the legs with control.

Equipment: Gi, partner, padded mat

Warmup: Five balanced squat-to-stand movements and five side steps around a seated partner.

Recall lesson 5: Double-under guard pass & choke.

Standing guard break and staple pass

  1. Control a sleeve and the torso before standing one foot at a time.
  2. Keep your posture balanced and avoid placing both feet within easy reach together.
  3. Apply the demonstrated leg-opening pressure without lifting or slamming the partner.
  4. As guard opens, control a leg, establish the staple, and clear the knee line into side control.

Cue: Stand with grips, then control the opening.

Common mistake: Standing without hand control or leaning forward with the neck exposed.

Toreando pass

  1. From standing open guard, control the pants near the knees with elbows bent.
  2. Move the legs away from your intended path and step around the feet.
  3. Keep their knees pointing away as you bring your chest toward the torso.
  4. Release the leg grips only when you can settle head and hip control in side control.

Cue: Move the knees, then follow with your body.

Common mistake: Running around the feet while the partner’s knees still track your chest.

Drill

5 standing breaks each; 5 staple passes and 5 toreando passes each direction. Hold the final pin for three seconds.

Positional practice

4 × 2 minutes from open guard, top standing. Top wins by a stable pass; bottom wins by re-centering the guard for 10 seconds or sweeping. Swap each round.

Checkpoints

  1. Stand without lifting the partner off the mat.
  2. Clear the knee line before changing grips.
  3. Stop and settle after the pass.

Partner care: No slams or uncontrolled falling. Bottom releases closed guard if lifted.

Journal prompt: Were the feet out of my way but the knees still between us?

Back to schedule

12. Back escapes

Protect the neck, remove chest-to-back alignment, and escape back control on either side.

Equipment: Gi or no-gi, partner, padded mat

Warmup: Five shoulder-to-mat movements each side; practice two-on-one control of a relaxed choking wrist.

Recall lesson 10: Back attack from turtle.

Back scrape escape

  1. Use two hands to control the choking arm and keep it away from your neck.
  2. Move your head and shoulders toward the escape side while your hips slide lower.
  3. Clear the lower hook and place your shoulders on the mat.
  4. Turn to face your partner, keeping frames between you while recovering guard.

Cue: Neck first; shoulders to the mat.

Common mistake: Fighting the hooks first while leaving the choking hand free.

Escape on the other side

  1. Identify which arm is over your shoulder; keep that wrist controlled throughout.
  2. Move toward the opposite side with small hip shifts instead of wrenching your neck.
  3. Create space to clear a hook and move your shoulders beyond the partner’s chest.
  4. Face them before they can remount; recover a knee frame or half guard.

Cue: Keep the choking arm controlled on either side.

Common mistake: Assuming one side is automatically safe and releasing the hand fight.

Drill

5 escapes each side with a relaxed seatbelt. Then repeat 5 each with the partner lightly following your hips but not choking.

Positional practice

4 × 2 minutes from seated back control. Attacker retains seatbelt and hooks; defender regains guard or faces the attacker. Add controlled choke entries only after successful defense repetitions.

Checkpoints

  1. Control the choking wrist before moving the legs.
  2. Get shoulders to the floor.
  3. Finish facing the partner.

Partner care: Tap if the choke is secured; do not try to tough out neck pressure.

Journal prompt: Did I clear a hook but leave my shoulders attached to their chest?

Back to schedule

13. Takedowns: judo & wrestling

Learn safe falling, an O-goshi hip-throw entry, and a controlled double-leg entry.

Equipment: Gi, partner, clear padded mat; supervised takedown space

Warmup: Rehearse backward and side breakfalls from seated, then squat height. Progress to standing only after controlled landings.

Recall lesson 11: Standing guard passes.

O-goshi hip throw

  1. Establish sleeve and waist control with a stable stance.
  2. Draw the partner forward and turn so your hips come across in front of theirs.
  3. Bend your knees and fit your hips below their center; keep the upper body connected.
  4. Extend the legs and turn to guide the partner over the hip while retaining the sleeve for a controlled landing.

Cue: Fit the hips before the lift.

Common mistake: Trying to lift with your back while the hips remain outside.

  • Ogoshi — Lincoln Brazilian Jiu-Jitsu Center

Double-leg takedown

  1. Use a balanced stance and change level at the knees.
  2. Step into range with your head up and spine aligned; connect to both legs.
  3. Bring the trailing foot forward and turn the corner rather than diving straight down.
  4. Guide the partner onto the mat and settle on top; the defensive partner rehearses the sprawl separately.

Cue: Level change, close distance, turn the corner.

Common mistake: Shooting from too far away with the head down.

Drill

10 breakfalls from an appropriate height, 5 no-throw O-goshi fits each side, and 5 double-leg entries each. Add 3 controlled finishes per technique only after the landing and entry are consistent.

Positional practice

4 × 90 seconds of standing grip-and-entry work at light resistance, swapping the designated attacker. Score a balanced entry and freeze. Do not add live throws until breakfalls and controlled finishes are reliable.

Checkpoints

  1. Land without posting a straight arm.
  2. Keep the spine aligned during both entries.
  3. Support the partner through a controlled finish.

Partner care: Clear mat space and competent supervision are required for throws. Start with entries only; no slams or head-first finishes.

Journal prompt: Did my entry move their balance before I attempted the finish?

Back to schedule

14. Ezekiel choke & mount combinations

Build an Ezekiel entry from stable mount and switch to an arm attack when the hands defend the neck.

Equipment: Gi with intact sleeves, partner, padded mat

Warmup: Five mount balance resets while the partner lightly bridges, followed by five collar-hand-fighting entries.

Recall lesson 2: Armbar from mount.

Ezekiel choke

  1. Establish stable mount and bring one arm behind the head without pulling the neck.
  2. Grip inside your own opposite sleeve to connect the arms.
  3. Thread the free forearm into the neck space using the demonstrated sleeve configuration.
  4. Close the space gradually while keeping your base; release immediately when the partner taps.

Cue: Build the sleeve connection without striking.

Common mistake: Driving a fist into the throat or face to force an opening.

Mount attack combination

  1. Begin with a balanced choke entry so the partner must defend the collar or neck.
  2. When their elbow moves away from the ribs, capture the upper arm and move to high mount.
  3. Enter the controlled S-mount armbar from lesson 2.
  4. If the elbow returns inside or your balance breaks, settle mount and restart the choke entry.

Cue: Use the defensive reaction to choose one next attack.

Common mistake: Abandoning balance to chase two attacks at once.

Drill

5 Ezekiel setups with immediate release. Then 8 reaction reps: partner either keeps elbows tight or raises a forearm; retain mount or enter the armbar accordingly.

Positional practice

4 × 2 minutes from mount. Top works choke-to-armbar entries, freezing at control; bottom protects the neck and uses the lesson 7 escapes. Swap each round.

Checkpoints

  1. Make the sleeve grip without neck pressure.
  2. Recognize an elbow separating from the ribs.
  3. Reset mount when balance is lost.

Partner care: No force against the windpipe or jaw. Choke drills use very early taps and immediate release.

Journal prompt: What defensive hand movement created the armbar opening?

Back to schedule

15. Closed guard chokes

Break posture and establish two cross-collar choke grips from closed guard.

Equipment: Gi, partner, padded mat

Warmup: Five gentle posture breaks using the legs and collar, then five hip-angle changes each side.

Recall lesson 9: Sit-up sweep & Kimura.

Cross-collar choke from closed guard

  1. Keep the partner between your legs and use your legs with your grips to bring their posture forward.
  2. Feed one hand deep into the opposite collar, palm up and wrist straight.
  3. Create a small hip angle and thread the second hand to the opposite collar.
  4. Bring the elbows toward the ribs and close the space gradually; release immediately at the tap.

Cue: Posture first, depth second.

Common mistake: Pulling on shallow grips against an upright partner.

Mixed-grip cross-collar choke

  1. Keep the first deep palm-up collar grip.
  2. When the partner blocks the second underhand entry, use the demonstrated palm-down grip over the shoulder.
  3. Angle your body to align the forearms at the sides of the neck.
  4. Draw the elbows in gradually; if the grip lands on the face, reset rather than squeeze.

Cue: Change the entry, keep clean neck alignment.

Common mistake: Treating the alternate grip as permission to pull across the jaw.

Drill

5 entries to each grip configuration on both sides, releasing at the first tap. Add 6 reps where the partner blocks one entry and you choose the available second grip.

Positional practice

4 × 2 minutes from closed guard. Bottom seeks a clean two-grip entry; top maintains posture and strips the first grip. Reset at the entry, guard opening, or tap.

Checkpoints

  1. Use the legs to manage posture.
  2. Keep the first grip deep and wrist straight.
  3. Recognize when to change the second grip.

Partner care: No squeezing over the jaw; reset if the neck entry is blocked.

Journal prompt: Did the first grip stay effective when I changed my hip angle?

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16. Half guard approach & pass

Approach half guard with balance, deny the underhook, and clear the trapped knee and foot.

Equipment: Gi or no-gi, partner, padded mat

Warmup: Five knee-slice movements each side without a partner, then five base resets from top half guard.

Recall lesson 11: Standing guard passes.

Half-guard approach and knee-slice pass

  1. From top half guard, keep a wide base and identify the knee shield before moving forward.
  2. Clear or flatten the shield while winning an underhook and controlling the upper body.
  3. Slide the trapped knee across the thigh toward the mat, keeping your hips balanced.
  4. Free the foot last without twisting the trapped knee; use small hip adjustments and the free leg as needed.
  5. Settle side control before releasing upper-body control.

Cue: Win upper-body position, clear knee, free foot.

Common mistake: Driving the knee through while the bottom player has an underhook, or twisting a trapped foot.

Drill

5 shield-clear entries each side, 5 knee-clear reps, then 5 complete passes. Partner initially holds the ankle loosely and releases if the knee twists.

Positional practice

4 × 2 minutes from half guard. Top wins with a three-second side-control pin; bottom wins by closed guard or coming to the knees with an underhook. Swap each round.

Checkpoints

  1. Address the knee shield before advancing.
  2. Control the underhook.
  3. Clear the foot without twisting the knee.

Partner care: Stop if the knee is trapped at an angle. Never wrench the foot free.

Journal prompt: Did the pass fail at the shield, underhook, knee, or foot?

Back to schedule

17. Half guard recovery

Recover closed guard from half guard or use an underhook to reach the back.

Equipment: Gi or no-gi, partner, padded mat

Warmup: Five side-lying elbow-to-knee connections and five underhook-to-knees motions each side.

Recall lesson 16: Half guard approach & pass.

Half guard to closed guard

  1. Stay on your side with an inside frame and one of the partner’s legs controlled.
  2. Use your frame and hip movement to create space for the lower knee.
  3. Bring the knee inside and move your hips away rather than pulling the top player over you.
  4. Free the second leg, face the partner, and close guard when the distance allows.

Cue: Make knee space before closing the ankles.

Common mistake: Staying flat while trying to drag the trapped leg free.

Half-guard underhook to back take

  1. Frame to create an opening and thread an underhook beneath the near armpit.
  2. Keep your head close, move onto your elbow, then build to your knees.
  3. Move behind the partner as the underhook opens the path; retain hip control.
  4. Secure chest-to-back contact and a seatbelt before adding hooks. If the path is blocked, retain your base and recover guard.

Cue: Get onto your side and elbow before climbing behind.

Common mistake: Reaching around the back while your own shoulders remain pinned.

Drill

5 guard recoveries each side, then 5 underhook-to-back entries. Partner alternates closing the underhook lane and leaving it open for 6 decision reps.

Positional practice

4 × 2 minutes from half guard. Bottom chooses reguard or back take; top attempts the lesson 16 pass. Reset after a pass, reguard, or stable back control.

Checkpoints

  1. Avoid lying flat beneath chest pressure.
  2. Build onto an elbow before the knees.
  3. Secure a seatbelt before the hooks.

Partner care: Do not turn the head against a fixed crossface. Make space before rotating.

Journal prompt: Was the underhook available, or should I have recovered the knee first?

Back to schedule

18. Side control escape to back take

Connect a side-control escape to half guard and an underhook back take instead of accepting a settled mount.

Equipment: Gi or no-gi, partner, padded mat

Warmup: Five side-control frame-to-knee insertions each side; review the half-guard underhook from lesson 17.

Recall lesson 17: Half guard recovery.

Side control to half guard

  1. Frame at the shoulder and hip from bottom side control; turn toward the partner.
  2. Bridge and move the hips away to open a lane for your near knee.
  3. If the top player steps across toward mount, catch the stepping leg between your legs before they settle.
  4. Establish a half-guard frame and stay on your side. If they complete mount, use the elbow-knee escape to return to this position.

Cue: Catch the transition; do not wait for the pin.

Common mistake: Deliberately giving a fully settled mount without controlling the stepping leg.

Half guard to the back

  1. From the recovered half guard, create space and win the underhook.
  2. Keep your head close and build onto your elbow and knees.
  3. Follow the open path behind the partner and connect your chest to their back.
  4. Secure a seatbelt and hooks; if they square up, recover guard and restart.

Cue: Escape, build a base, then take the back.

Common mistake: Trying to skip straight from a flat pin to the back.

Drill

5 side-to-half recoveries each side. Add the back take for 5 complete chains each. In 6 final reps the partner either stays in side control or starts stepping to mount; use the matching recovery.

Positional practice

4 × 2 minutes from side control. Top can maintain side control or transition to mount. Bottom works guard recovery and then an underhook back take. Reset on a three-second pin, guard recovery, or back control.

Checkpoints

  1. Insert or trap a leg during the transition.
  2. Reach stable half guard before attacking.
  3. Take the back only when the underhook lane opens.

Partner care: Do not trap and twist a planted knee during the mount transition. Reset if the leg is caught awkwardly.

Journal prompt: Did I catch the stepping leg early enough, and what opened the route to the back?

Back to schedule

19. Clock choke & escape

Understand the clock choke from turtle and practice early grip defense and guard recovery.

Equipment: Gi, partner, padded mat

Warmup: Five turtle-to-guard recoveries each side with elbows close and no neck pressure.

Recall lesson 10: Back attack from turtle.

Clock choke

  1. Stay beside the turtle and secure the collar entry while controlling the upper body.
  2. Use your other grip to limit the far-side post, keeping your arm from reaching so deeply that it can be trapped.
  3. Move your weight forward in a controlled way as demonstrated, without driving the head into the floor.
  4. Walk your feet around the head in small steps to remove slack, releasing immediately at the tap.

Cue: Control the collar and walk; never crank.

Common mistake: Trying to finish by wrenching the head instead of adjusting body position.

Early clock-choke defense and recovery

  1. Recognize the collar-reaching hand early and keep elbows connected to the body.
  2. Control or block the choking wrist before the grip becomes deep and loaded.
  3. Maintain your base and turn to face the partner as you create room for a knee.
  4. Recover guard while continuing to control the collar hand. If the choke is already tight, tap and reset instead of rolling blindly.

Cue: Defend the grip before the weight arrives.

Common mistake: Treating a late, tight choke as a good time to experiment with a roll.

Drill

5 clock-choke entries each side with an immediate tap. Then 10 early-defense reps: attacker reaches for a collar without squeezing; defender blocks, faces, and reguards.

Positional practice

4 × 90 seconds from turtle. Attacker seeks the collar entry and freezes; defender prevents the grip and recovers guard. No sustained choke pressure in these rounds.

Checkpoints

  1. Place the collar grip without face pressure.
  2. Defend before the grip is loaded.
  3. Know when the escape window has closed and tap.

Partner care: No forced neck flexion. Use early taps; release before resetting any position.

Journal prompt: Did I see the collar hand before the attacker’s weight came forward?

Back to schedule

20. Knee on belly attacks

Use knee-on-belly as a balanced transition to a collar choke or armbar.

Equipment: Gi, partner, padded mat

Warmup: Five side-control-to-knee-on-belly transitions each side, supporting much of your weight with the outside foot.

Recall lesson 8: Side control armbar & Kimura.

Baseball-bat choke from knee on belly

  1. From side control, place your shin across the belt line and keep your outside foot as a wide post.
  2. Set one thumb-in collar grip and the second palm-up grip beside it, like hands on a bat.
  3. Keep your elbows close and move off the belly as you turn toward north-south.
  4. Lower your upper body gradually to close the choke, releasing immediately on a tap.

Cue: Set both grips, then turn under control.

Common mistake: Spinning before both grips are set or dropping full weight abruptly.

Armbar from knee on belly

  1. Maintain a balanced knee-on-belly position with upper-body control.
  2. When the partner pushes at your knee, control the exposed arm above the elbow.
  3. Step around the head while keeping the shoulder connected and your weight supported.
  4. Sit close, bring the leg over the head, control the wrist, and finish with minimal extension.

Cue: Capture the elbow before moving your feet.

Common mistake: Spinning around a free arm or falling backward away from the shoulder.

Drill

5 controlled knee-on-belly entries each side, 5 choke setups, then 5 armbar entries. Partner alternates protecting the collar or extending a hand for 6 decision reps.

Positional practice

4 × 90 seconds from knee on belly with light pressure. Top seeks a controlled choke or armbar entry; bottom regains guard. Reset at the entry or escape and swap each round.

Checkpoints

  1. Keep balance through the outside foot.
  2. Set both collar grips before rotating.
  3. Control the shoulder during the armbar turn.

Partner care: No bouncing on the ribs or abdomen. Use light pressure and controlled transitions.

Journal prompt: Which defensive reaction gave me the choke and which gave me the arm?

Back to schedule

21. Open guard sweep

Maintain distance in open guard and sweep a standing partner with a double-ankle sweep.

Equipment: Gi, partner, padded mat

Warmup: Five seated pivots each direction and five hip lifts while keeping your shoulders comfortably on the mat.

Recall lesson 11: Standing guard passes.

Open-guard connection and retention

  1. Keep knees between your chest and the passer as you establish sleeve or collar control.
  2. Use feet at the hips or biceps as appropriate to the grip, maintaining useful distance.
  3. Move your hips so your knees continue to face the passer as they step.
  4. Rebuild a lost grip or foot connection before reaching for an attack.

Cue: Keep the knees between you while the hips follow.

Common mistake: Reaching with the arms while letting both knees move outside the passer.

Double-ankle sweep

  1. As the standing partner brings both feet within reach, cup behind the ankles.
  2. Place your feet at their hips and keep your knees ready to extend.
  3. Lift or pull the ankles as your feet move the hips backward, guiding a controlled fall.
  4. Follow up immediately into a seated or top position, keeping their legs controlled until your base is secure.

Cue: Remove the ankles, move the hips, follow up.

Common mistake: Trying to sweep a wide, distant stance or remaining on your back after the fall.

Drill

2 × 1 minute of a standing partner circling while bottom keeps knee alignment. Then 5 controlled ankle sweeps each; partner uses practiced breakfalls.

Positional practice

4 × 2 minutes from open guard. Bottom wins by sweeping and holding top for three seconds; top wins by a stable pass. Swap each round. Reset if standing balance becomes uncontrolled.

Checkpoints

  1. Keep knees facing the passer.
  2. Attack only when both ankles are in range.
  3. Follow the sweep into a stable top position.

Partner care: The standing partner must know how to fall without posting a straight arm. Lower intensity if balance is unpredictable.

Journal prompt: Was their stance actually available, and did I come up after the sweep?

Back to schedule

22. Introduction to self-defense

Use distance, disengagement, mount escape, and a technical stand-up to prioritize leaving a confrontation.

Equipment: Partner, padded mat, clear exit marker; no live strikes

Warmup: Five seated technical stand-ups each side and five easy shoulder bridges; rehearse a clear “Stop” and moving toward the exit marker.

Recall lesson 1: Upa, guard pass & mount attacks.

Distance and technical stand-up

  1. Look for a clear way out; use calm words, visible hands, and distance before choosing physical contact.
  2. If seated, keep one hand ready as a frame, plant the other behind you, and plant the opposite foot.
  3. Lift your hips with the free leg between you and the partner.
  4. Bring the free leg underneath and behind you, then rise without crossing your feet or turning your back.
  5. Move away toward the exit; do not re-engage to score a position or submission.

Cue: Face the threat while making room to leave.

Common mistake: Standing straight toward the partner or looking away before creating distance.

Ground escape to disengagement

  1. If mounted, protect the head and neck, connect elbows, and control the immediate contact.
  2. Use the same-side arm-and-foot trap and shoulder bridge from lesson 1 to reverse the position.
  3. Regain balance; when the partner’s legs release, create distance without turning away.
  4. Use the technical stand-up if you return to seated guard, then leave the area.

Cue: Escape creates an opportunity to leave.

Common mistake: Treating the escape as a reason to stay and trade attacks.

Drill

5 technical stand-ups each side. Then 5 mount-escape-to-distance sequences each, with a cooperative partner. Rehearse choosing the exit first in 3 standing verbal scenarios; no strikes or surprise attacks.

Positional practice

4 × 90-second scenarios: seated with a standing partner, bottom mount, open guard, and standing at conversation distance. The partner applies only agreed light movement. Success is controlled distance and reaching the exit marker; stop immediately at “Stop.”

Checkpoints

  1. Choose an available exit before engaging.
  2. Stand without crossing the feet or exposing the back.
  3. Disengage after escaping instead of seeking a submission.
  4. Explain why sport practice does not cover weapons, multiple attackers, or every real-world situation.

Partner care: No live strikes, weapons, surprise assaults, or high-pressure scenarios. These are basic movement rehearsals, not a guarantee of safety in a confrontation.

Journal prompt: When was the first safe opportunity to leave, and did I take it?

Back to schedule

Video credits and use

Videos remain hosted by their creators and are linked here and played through YouTube’s official embedded player in the app. This program does not download or rehost them, claim a Creative Commons license, or imply instructor endorsement. Video titles and publishers were checked on 7 September 2026; availability can change. Lesson notes and practice plans are Jits-authored study material. No independent coach review of this compiled program is claimed.

Public supporting collateral: Lincoln Brazilian Jiu-Jitsu Center video index; Grapplearts mount-escape troubleshooting; Grapplearts side-control escape framework; Grapplearts clock choke. Each technique above credits its exact video.