Learning Brazilian Jiu-Jitsu as a White Belt

Over the years, I’ve trained Brazilian Jiu-Jitsu full-time at three schools and have visited several others as a guest. Each academy had its own rhythm, its own way of doing things, and through that variety, I began noticing what resonated with me the most. Some instructors focused heavily on detail, others on pace, and a few managed to strike a balance between the two. Looking back, I realize that each experience shaped not only how I train, but also how I view the art as a whole.

As complicated as Brazilian Jiu-Jitsu may sometimes appear, there really aren’t that many moving parts that lead to becoming proficient. There’s the fitness component, where the student grows stronger and develops a healthier appearance. Then there’s the technical side, where skills sharpen and the student learns what’s required of becoming eventually and effectively lethal. And, of course, there’s the fun. This is what keeps people hooked and coming back for more. Beyond that, there’s also the social side, though this is something in which the instructor plays a small part. Building friendships and connections is left almost entirely to the student. Some prefer to simply show up, train, and head home. Others make it a lifestyle, weaving the culture of BJJ into their daily lives. Either path is perfectly fine.

In this post, I’m going to lay out a complete training outline for learning Brazilian Jiu-Jitsu, just as if you were walking into my own school. If you entrusted me with your valuable time, this is exactly what you could expect. What follows is a template for how I would guide you from white belt to blue belt, the stage that forms the foundation for everything else you’ll ever learn in the sport.

In a general sense, depending on where a student is in their training, I’d like to see a class flow something like this:

15-minute exercise session. Push-ups, planks, sit-ups, and Jiu-Jitsu-specific movements such as shrimping and break falls. Even though higher belts notoriously avoid warm-ups, they shouldn’t because the benefits outweigh the hassle. Rolling may feel like enough strength training, but it really isn’t, especially as we get older.

Two 5-minute sparring rounds. A quick roll at the beginning of class gets the mind engaged in BJJ. Traditional exercise is one thing; sparring is quite another. These early rounds are just to get the juices flowing.

One 5–10 minute technique instruction. Less is more. Covering too many techniques in one class leads to poor retention. I’d rather focus on one area, then give students a chance to practice and spar with it.

Four 5-minute technique practice sessions with partner rotation. Rotating partners is essential. Students tend to stick with the same people class after class, but mixing it up forces them out of their comfort zones and accelerates growth.

Four 5-minute positional sparring rounds. Start in positions that tie directly to the technique of the day. Again, rotating partners matters; different body types demand different adjustments.

30-45-minute open mat. This one is non-negotiable. Open mat is where everything comes together, and let’s be honest, it’s usually the most fun part of class.

The outline above describes what I consider the perfect class. From experience, I’ve found that students love to work. I call it getting their money’s worth. If a student leaves class feeling like they could have trained harder or learned more, something went wrong. The goal is for every student to walk out of the gym completely spent, mentally and physically. I think the class structure I’ve described covers all the bases.

In the next three sections, I’ll share a broader training outline. First, I’ll present a white-to-blue belt syllabus. It’s general enough to apply to any Jiu-Jitsu gym in the world. No matter where you train, white belts will always cover the fundamentals: positions, escapes, sweeps, and submissions. These are universal. What follows is a list of skills that need to be learned, not in any strict order, but as essential building blocks.

Next, I’ll include a curriculum; a sequential learning outline. The value of a curriculum is that it gives students both direction and structure. Instead of drifting aimlessly, as many do under unfocused instructors or programs, students can follow a clear path. If it were up to me, I’d hang this curriculum on the wall so everyone could reference it whenever they train.

Finally, I’ll share a section from the instructor’s perspective. Many students don’t realize that an instructor’s job goes far beyond teaching mechanics. The real responsibility lies in showing students how to link, chain, think, and develop techniques into a larger system. Since every student learns differently, it’s vital for an instructor to pay attention to each individual’s progress and adapt accordingly.

We’ll begin with the syllabus. It’ll focus on fundamentals, safety, positional awareness, and a small set of reliable techniques.

Brazilian Jiu-Jitsu White to Blue Belt Syllabus

Duration: Generally from 6 months to 2 years, depending on the frequency of training and the speed of the student’s progress.
Goal: Build foundational knowledge, safe training habits, and competence in core positions and submissions.

Orientation & Foundations

Every new student needs to learn a few foundational pieces of information during the first one or two weeks of class. If I had to guess, I’d say that learning how to tie a belt and how not to freak out and become a spaz are two of the most popular.

Gym etiquette, how to behave, & random stuff: No bowing (this isn’t karate), how to tie belt, gi size review, good hygiene, lots of respect, tapping early, often, and being a good sport about tapping in general.

Warm-ups & movement drills: shrimping, bridging, technical stand-ups, hip escapes, and breakfalls.

Concepts: base, posture, frames, connection, pressure, leverage.

Positional Hierarchy

Students should understand the order of positional dominance. Having the ability to recall and capitalize upon the strengths and weaknesses of each position throughout the entire trajectory of white to black belt separates the men from the boys. The primary positions, in order of their dominance and effectiveness are:

1. Mount
2. Back control
3. Side control
4. Knee on belly
5. Guard (top/bottom)
6. Turtle
7. Standing

Core Positions, Passes, & Escapes

Mount

• Upa (bridge & roll) escape
• Elbow-knee escape

Side Control

• Hip escape to guard recovery
• Reach over back and shuck from bottom to knees

Back Control

• Hand fighting basics
• Escape to guard/half guard

Closed Guard

• Grips, posture, & base (top)
• Guard breaks (top)
• Guard passes (top)
• Scissor sweep (bottom)
• Hip bump sweep (bottom)
• Flower sweep (bottom)

Guard Passes

• Knee-slice pass
• Double-under pass

Half Guard

• Basic knee shield, grips, and framing concepts (bottom)
• Knee on belly roll and lift escape (top)

Turtle

• Rolling back to guard
• Granby roll concepts

Sweeps

• Scissor sweep (closed guard)
• Hip bump sweep (from closed to open guard)
• Flower sweep (limited exposure – most basic of many styles)
• Tripod sweep (from open guard)

Fundamental Submissions

From Guard

• Cross collar choke
• Guillotine choke
• Armbar
• Kimura

From Mount

• Americana
• Armbar
• Cross collar choke

From Back

• Rear naked choke
• Sliding collar choke

Takedowns & Stand-up

• Technical stand-up
• Basic grips & posture in stand-up
• Osoto gari (major outer reap)
• Double leg takedown (basic)
• Guard pull (safe execution)

Drills & Rolling Structure

• Positional sparring: mount, side control, guard, back
• Situational rounds: starting from specific positions (similar to positional sparring)
• Flow rolling: light, cooperative rolling to connect techniques

General Knowledge & Safety

• Proper tapping and recognition of danger
• Proper submitting and learning how to avoid injuring partner
• Awareness of injury prevention (neck, spine, knees – when to say when)
• Understanding training intensity and longevity
• Introduction to competition rules (IBJJF basics)

White Belt Learning Objectives

Before I would promote a student to blue belt, they should:

• Know the primary and most popular positional escapes.
• Execute at least 2 sweeps and 2 submissions from closed guard.
• Pass the guard using 2 basic methods (e.g., knee slice, double under).
• Escape mount, side control, and back control with reliability (will test this under pressure against other students and myself).
• Understand BJJ positional hierarchy and basic self-defense applications.

16-Month White Belt BJJ Curriculum

In this section, let’s imagine you’re training two to three days a week for multiple hours each training day. You also attend one open mat session per week. With that level of intensity, you could realistically earn your blue belt in about 16 months. By contrast, someone training just once a week for an hour or two might take closer to two to two and a half years. The truth is simple: the more rigorous and consistent your training, the sharper your technique, the deeper your understanding, and the faster your progression.

What follows is a sample white-to-blue belt curriculum. If you were to follow this path, maintain a healthy level of commitment, and earn your blue belt, you’d be an extraordinarily effective grappler after just one and a third years of training; tougher, more capable, and far more dangerous than when you began. Brazilian Jiu-Jitsu is remarkable in its functionality, especially when approached with seriousness and consistency.

Take the curriculum below with somewhat of a grain of salt. I’ll be modifying it from time to time to perfect it. You’ll find a basic timeline/progression below, but in class, I’d likely add much more nuance to make the experience so much richer (see the third section for details).

Months 1–2: Foundations & Safety

• Warm-ups: shrimping, bridging, technical stand-up, breakfalls
• Concepts: posture, base, frames, connection
• Positions overview (positional hierarchy)
• Escapes:
  • Mount: upa (bridge & roll)
  • Side control: hip escape (shrimp to guard)
• Submissions: cross collar choke (guard, mount), Americana (guard, mount)
• Stand-up: technical stand-up, grip basics
• Positional sparring: start in mount, practice escapes

Months 3–4: Closed Guard Basics

• Review: mount & side control escapes
• Closed guard concepts (breaking posture, controlling hips)
• Attacks: scissor sweep, hip bump sweep, flower sweep
• Submissions: guillotine, kimura
• Guard break (standing & knee-in-tailbone method)
• Stand-up: osoto gari grips & entry
• Positional sparring: closed guard top/bottom

Months 5–6: Mount Control & Attacks

• Mount control: grapevines, cross face, head/arm control
• Escapes review: upa, elbow-knee escape (mount)
• Submissions from mount: cross collar choke, armbar
• Transition drill: mount to triple-attack position to back take
• Stand-up: double leg (basic entry & finish)
• Positional sparring: start in mount (top controls, bottom escapes)

Months 7–8: Side Control & Guard Passing

• Side control: crossface, underhook, switching hips
• Escapes: frame & recover guard
• Guard passes: knee-slice, double-under pass
• Submissions: kimura from side control
• Positional sparring: side control top/bottom

Months 9–10: Back Control & Escapes

• Back control: hooks, seatbelt grip, chest-to-back connection
• Submission: rear naked choke
• Escape: turning into guard (safe side)
• Drill: back control retention (seatbelt battle)
• Stand-up: guard pull (safe mechanics)
• Positional sparring: start with back control

Months 11–12: Open Guard Introduction

• Tripod sweep (from open guard)
• Flower sweep (optional, intro only)
• Concepts: distance management (push/pull), hooks, grips
• Stand-up posture & base (anti-guard pull awareness)
• Guard passing review: knee slice & double under
• Positional sparring: open guard start

Months 13–14: Half Guard & Transitions

• Half guard basics: knee shield, frame, underhook battle
• Escapes: regain full guard
• Attack: underhook to back take
• Positional flow drill: guard to sweep – guard pass to side control to mount to submission
• Positional sparring: start in half guard

Months 15–16: Review & Integration

• Full review of escapes: guard break, mount, side control, back
• Full review of sweeps: scissor, hip bump, flower, tripod
• Full review of submissions: armbar, kimura, cross collar choke, rear naked choke, sliding collar choke
• Full review of passes: knee slice, double under
• Situational sparring: specific starting positions
• End-of-cycle rolling: free rolling with safety reminders

Weekly Class Structure (Example)

1. Warm-up (15 min): exercise, movements, & mobility drills
2. Sparring (10 min): get the blood flowing
3. Technique block (25-30 min): 1-2 techniques, progressive drilling
4. Positional sparring (20 min): starting in relevant position
5. Flow/hard rolling (45 min): light resistance for beginners, open rolling for advanced students

If I were to test you after 16 months and you demonstrated solid proficiency in everything above; no hesitation, no need for clarification, and confident execution of each concept, technique, and movement, I’d have no problem promoting you to blue belt. I’ve seen students promoted after two and a half years who couldn’t perform with confidence half of what’s listed, so it’s fair to say I value skill and retention far more than time spent on the mats. By completing this curriculum, you’ll have built a strong foundation for survival, sweeps, submissions, guard breaks, and passes. More importantly, you’ll have developed the mindset needed for safety, consistent engagement, and steady progression toward higher belts.

BJJ Roadmap for Instructors: White to Blue Belt

The techniques in the two sections above are like simple statements; direct, necessary, but lacking in flow, transition, and what’s often called the grey area of Jiu-Jitsu. I’ve said it a million times and I’ll say it again: a black belt can defeat a purple belt using only white belt moves. Why? Because the black belt has a deeper sense and connection with the mat. He understands pressure, leverage, and how to turn his entire body into a weapon. These in-between details can’t truly be learned without years of experience, but it’s still worthwhile for an instructor to introduce students to this more elusive, almost mystical side of the art.

In the section below, I’ll share how I approach teaching, once students have a handle on the basics. I’ll discuss technique expansion, systems, and integrations; the connective tissue of Jiu-Jitsu. These elements are the most rewarding to teach, because once a student learns to move with greater sophistication, the improvement during open mat becomes obvious and dramatic. Also, this is where students begin to gravitate toward the instructors they favor. If an instructor offers dimension, students learn faster and more effectively.

Stage 1: Foundations (Covered Above)

• Focus: survival, escapes, positional hierarchy
• Core: escapes from major positions, guard sweeps, submissions, guard breaks and passes
• Outcome: student can survive against pressure, apply basic attacks, and transition between positions

As explained above, learning these skills, along with tons of time on the mat, can reliably earn a student a blue belt.

Stage 2: Expansion

If something works well, good, capitalize on it. If it doesn’t, you’ll need to think of a plan B. This is where I introduce the type of thinking that encourages a student to flip back and forth between multiple options and setups. Think: variations of the guard, how to link techniques together, and layering defense. For each item listed below, I’ll expand upon it for it to make much more sense in the grand scheme of things.

Escapes & Defense

• Refine: mount, side control, back escapes (add late-stage escapes)
• Turtle: granby roll, sit-out escape
• Submissions: how to defend armbar, rear naked choke, cross collar choke, sliding collar choke

Guard Development

• Closed guard chain: the classic scissor sweep to triangle to armbar to omoplata chain
• Open guard basics:
  • Tripod sweep & sickle sweep grips and setups
  • Collar & sleeve guard introduction
  • De la Riva concept (hooks & kuzushi: unbalancing an opponent)

Passing Systems

• Beneficial posture as well as safe guard opening
• Knee slice pass variations
• Toreando pass (mobility passing intro)
• Over-under pass (pressure passing intro)

Takedowns / Stand-up

• Double leg refinement
• Single leg basics
• Guard pull to an immediate attack setup

Submissions

• Triangle choke refinements (closed guard)
• Omoplata refinements (basic mechanics)
• Guillotine variations
• Americana / kimura styles from top positions

Stage 3: Integration

This is where I’ll truly begin moving into the grey areas of Jiu-Jitsu. I’ll cover the benefits of using lots of pressure as well as moving in unexpected ways to keep your opponent guessing. Think: chains, transitions, and combinations, all while making your opponent very uncomfortable.

Positional Chains

• Guard positions to sweeps – Guard passes to side control to mount to back to submission
• If sweep fails, move to submission
• If pass fails, reset posture and reassess which pass to execute

Guard Retention & Recovery

• Hip escape to frames
• Inversion intro (granby, shoulder roll to recovery)
• Late-stage guard recovery drills

Rolling Skills

• Light flow rolling (connecting moves)
• Pressure rolling (applying pressure to the most vulnerable parts of the body and dealing with pressure when applied)
• Situational sparring from disadvantage (start mounted/back taken)
• Building an “A-Game“: each student develops 1 sweep, 1 pass, 1 submission they can reliably execute
• Maintaining positional hierarchy during sparring
• Demonstrating control before and during submissions
• Applying learned techniques under resistance (not just surviving)

Blue Belt Readiness

As a student, you’ll come across a few different types of academies. The first type enforces bowing, strictly teaches technique, and tests students on their proficiency in those techniques. These schools are often run by owners who trained in karate as children and who carry over a strong emphasis on authority, respect, and tradition. Personally, I’m not a fan of this style. For me, it feels far too rigid.

The second type of academy religiously tracks attendance, and once you’ve logged a certain number of classes, you’ll earn your next belt, no matter what. These are often referred to as McDojos. They nickel-and-dime students for everything, push t-shirts, enforce their own uniforms, and put profit ahead of everything else. When it comes time for a belt test, you’ll be “tested,” but even if you fail, you’ll still walk away with a new belt as long as you’ve paid the fee. Needless to say, McDojos aren’t well respected.

From what I’ve seen, the most popular academies are the ones that take a relaxed yet thoughtful approach. In these schools, you’ve usually earned your next belt long before the subject of testing even comes up. Attendance might be recorded, but only for organization and record-keeping; it’s not tied strictly to stripes or promotions. Students are helpful. Instructors are well-liked. These are the academies I enjoy most, and I think most people would agree.

When it comes to earning a blue belt, you’ll need to know the techniques and skills I outlined above, but the main focus during promotion night is survival; escaping, controlling, and staying calm under pressure. Other students will inevitably test you, and all of this matters a great deal. If you can stay alive and even thrive during a solid ass-kicking, congratulations, you’ve earned your Brazilian Jiu-Jitsu blue belt.

Academy Cost

While we’re on the topic of training Brazilian Jiu-Jitsu, I thought I’d bring up the topic of cost. To me, the simpler, the better.

I’m a huge fan of the all-you-can-eat approach to training. I also value students learning a large portion of what they need on their own or during open mat from their peers. Homework and asking questions are key. I’m happy to introduce techniques and concepts, but I’m not interested in babysitting, especially when everything a student needs to know is readily available online. When I trained seriously, I’d learn techniques on YouTube and then test them in class. I didn’t wait for permission to learn. That’s how I earned my blue belt in just 11 months.

In a perfect world, a Brazilian Jiu-Jitsu academy would charge $100 per month, with everything included. Students could train as much as they wanted, and all belt reviews and open mats would be part of the package. Simple is best. At one point, I trained at a gym that charged a $35 “belt test fee.” Can you imagine? Unsurprisingly, I didn’t stay long, and the gym didn’t last very long either. Not many students appreciated paying $35 for a belt that cost the gym $5.

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