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Jiu-Jitsu (Japanese)

Jujutsu also known as jiu-jitsu, is a Japanese martial art and a method of close combat for defeating an armed and armored opponent in which one uses no weapon or only a short weapon.
"Jū" can be translated to mean "gentle, soft, supple, flexible, pliable, or yielding." "Jutsu" can be translated to mean "art" or "technique" and represents manipulating the opponent's force against himself rather than confronting it with one's own force. Jujutsu developed to combat the samurai of feudal Japan as a method for defeating an armed and armored opponent in which one uses no weapon, or only a short weapon. Because striking against an armored opponent proved ineffective, practitioners learned that the most efficient methods for neutralizing an enemy took the form of pins, joint locks, and throws. These techniques were developed around the principle of using an attacker's energy against him, rather than directly opposing it.
There are many variations of the art, which leads to a diversity of approaches. Jujutsu schools (ryū) may utilize all forms of grappling techniques to some degree (i.e. throwing, trapping, joint locks, holds, gouging, biting, disengagements, striking, and kicking). In addition to jujutsu, many schools teach the use of weapons. Today, jujutsu is practiced in both traditional and modern sports forms. Derived sport forms include the Olympic sport and martial art of judo, which was developed by Kanō Jigorō in the late 19th century from several traditional styles of jujutsu, and Brazilian jiu-jitsu, which was derived from earlier (pre–World War II) versions of Kodokan judo.
The takenouchi-ryu martial art system founded in 1532 is considered the beginning of Japan’s Jujitsu forms. Judo was derived from Jujitsu, the art for either attacking others or defending oneself with nothing but one’s own body.

Judo, meaning "gentle way" is a modern martial art, an Olympic sport, created in Japan in 1882 by Jigoro Kano. A judo practitioner is called a judoka.


What is Jiu-Jitsu:

Jiu Jitsu is a method of defense and offense without weapons in personal encounter. For many centuries in Japan it was practiced as a military art, together with fencing, archery and the use of the spear. Jiu Jitsu is not a contest of muscular strength. Nor is its prime
purpose to maim or kill, but merely to incapacitate one's opponent for the time being by means of simple tricks and holds.
  Jiu Jitsu tricks and holds are very simple. A thorough knowledge of them, gained only with constant practice, should develop in one a feeling of strong self-confidence. This confidence causes the Jiu Jitsu expert to react almost instinctively in the event of a sudden attack and
to maneuver any situation to his own advantage.

Physical Training in Jiu-Jitsu:

Jiu-jitsu is a very technical sport, so drilling, rolling and practicing should be the highest priority.

  Depending on how long you’ve been rolling and how hard your team practices, jiu-jitsu can take a toll on your body. It’s a stress that needs to be accounted for when planning your workouts. Once we understand our training schedule, we can assess the rest of our week and determine if and when we need to add additional workouts to improve our conditioning. Some guys lift weights, others do yoga and some run to improve their physical condition.

For green belts:

Aerobic Cruise 
60-120sec ON, 2-5min OFF,
repeat 5-10 times.
You can roll, run, crawl, climb, carry, bike, swim, pull ropes, drag weights or similar.

The 2-5 min OFF may seem excessive at first, but remember, the goal is to expand our aerobic capacity, so stick to the plan.

Heavy Mo’ 
10-12sec ON, 1-3min OFF between goes, repeat 15-20 times.
Sprinting hills, resisted crawls, resisted VersaClimber sprints, pushing sleds, heavy ropes, dragging chains/tires or similar.

Heavy resistance, high intensity for a short time, then rest for 1-3minutes before repeating.

Aerobic Plyos 
8-10sec ON, 10-30sec OFF,
repeat for 5-10 minutes.
Choose a low/moderate intensity plyometric drill like skipping or lateral leaps and perform the exercise for 8-10sec, then rest for 10-30sec in between sets. Repeat for 5-10 minutes.

Skipping, hopping, leaping, jumping in multiple planes of motion, towel taz, rope tsunamis, rope sidewinders.

Steady Eddie 
Low intensity, longer duration.
Running, biking, swimming, paddle board, light ropes or similar.

These longer, low intensity bouts are great for recovery, flushing out the system and building the aerobic base.

Red Belts:

Explosive Peak
7-10 sec ON, 2-5 minutes OFF, 5-6 reps per exercise, 2-3 exercises for the day.
Explosive exercises or sport specific drills done at 100% effort, as fast as possible, with full recovery.

Think speed and power for this category. Plyos, Olympic lifts or high powered sport specific drills.

Explosive Expander 
10-15 seconds ON, 20-90seconds OFF, 10-12reps per exercise, 2-3 exercises per workout.

This category is similar to the ‘Explosive Peak’ workout above, but you will not fully recover. Because of the incomplete rest periods, it is best to avoid technical lifts (O’lifts) to avoid injury. We have found great success using a variety of agility drills, plyos, rope drills and sport specific exercises.

Ranking System in Jiu-Jitsu:


The Jujitsu student and instructor will both decide, based on the progress, whether the student is ready to test their ability and be promoted to the next Jujitsu belt. If the student is deemed to be ready, they will perform an assessment involving a demonstration of their ability to perform the techniques required.
If the student completes each element of the grading process to an adequate level, they will be awarded a new belt, and will progress through to the next stage towards mastering the art of Jujitsu.
Traditional Jujitsu Belts
The belt ranking system is standardised across many other martial art styles, and the order in which you will progress is shown below:
Black (1st dan)

Muay Thai
Krav Maga
Kyokushin Karate (Kypkushinkai)
Kudo Daido Juku Karate Do