December 17, 2015

12243439_914371921973196_21158153568074922_n (1)myBJJ Team extends our warmest regards and a huge thank you to Professor Rafael ‘Gordinho’ Lima for his recent stay with us at our headquarters in Sydney. Gordinho is a long time friend and mentor of myBJJ’s Professor Mario Yokoyama. In his recent annual visit to myBJJ in Sydney Australia, he kindly gave his time (away from his family and his own academy in Miami) to mentor our students and instructors; spending the better part of 2 weeks on the mats at our Camperdown, North Sydney and CBD schools.

Whilst in Australia, Gordinho actively led our students in classes, private lessons and seminars. He also mentored our instructors, both on and off the mats, and led them through comprehensive instructor training. Students and instructors from our New Zealand schools also flew in and participated in the events.

Many student belt promotions were also awarded during Gordinho’s stay, including professor Mario Yokoyama’s black belt 3rd degree promotion! Congratulations to professor Mario and to all students who received stripes and new belts!


Gordinho also helped our students and instructors prepare for the IBJJF Melbourne International Open and flew down to the event to support and coach the team.

About the seminar:

The seminar was well attended by students from Australia and New Zealand, with Gordinho going through technical detail of the most basic positions, clearly demonstrating why he is considered amongst the best and most technical coaches the world.

“At Gordinho’s seminar, I re-learnt how important the basic, fundamental positions are. Simplicity with attention to detail is key.” – Salvador Japon

“His seminar was mind-opening. I felt like he brought my BJJ to a new level. He showed minor details to the basic techniques that I have known for years, and proved these positions 10 x over.” – Rafael Alag



About the instructors:

Gordinho also led an intensive 3-day instructor training course, using curriculum that he has developed through his years of experience building and growing some of the largest and most successful BJJ academies in the world. myBJJ instructors attended the course, renewing knowledge, trouble-shooting and learning about what it takes to be the best possible Jiu-Jitsu coaches.

Gordinho always goes on to demonstrate what he teaches – he mentors both in word and through his actions. His teaching style is passionate and fun, and he continually proves his coaching methods on the mats.

“Gordinho has taught me that teaching is fun and enjoyable. His enthusiasm is contagious.” – myBJJ instructor


About the competition:

Gordinho is an inspirational figure in competitive Brazilian jiu-jitsu, with years of experience both competing and coaching in BJJ tournaments across the globe. His experience serves as a great motivation to the students. Gordinho coaches with authority and clarity, which provides the students with a sense of safety, strength and confidence when they step on the tournament mats. myBJJ Team was privileged to have Gordinho coaching alongside Professor Mario at the IBJJF Melbourne Open.


myBJJ Team is very thankful to have the opportunity to work with Professor Rafael Gordinho Lima, who has, with his hours of technical coaching, mentoring and training, once again invested into our team and built a great measure of confidence in our students and instructors.

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More about Gordinho:

Rafael ‘Gordinho’ Lima has more than 25 years of experience in Brazilian Jiu-Jitsu and has fought in hundreds of BJJ bouts. He is a Mundials BJJ Black-belt World Champion (1998) and has five times been National Champion of Brazil, where he was voted the most technical fighter and also had the fastest submission (12 seconds). He was also a runner-up in ADCC (no-gi submission grappling) Brazil and has competed and won in numerous other tournaments around the world. He has trained and taught for years in Brazil and also internationally, and was the most senior Black-belt instructor (after Renzo Gracie) and program director at the Renzo Gracie Academy in New York, which is the largest BJJ school in the world with over 1200 students in a single location. He is also responsible for the course curriculum of the Renzo Gracie Brazilian Jiu-Jitsu Program at Evolve Mixed Martial Arts in Singapore.

Today, Gordinho is working on a lifetime dream: running his own academy in the United States; a country that he considers his homeland. A little over 2 years ago, Gordinho established START BJJ Academy in Miami. Start BJJ has an outstanding professional team, and has already created IBJJF world champions. This year, Start BJJ was elected the best martial arts school in the city by the Miramar awards program.


October 19, 2015

Coming December 2015…

You don’t want to miss this opportunity to train with Australia’s first female black belt, multiple time world champion and leading athlete – Sophia Mcdermott Drysdale. Sophia is a black belt under Robert Drysdale (World champion/ADCC absolute champion/UFC professional fighter).

Sophia’s competitive accomplishments include:

  • World champion
  • World Masters champion
  • 2 x World no-gi champion
  • 4 x Pan Am champion
  • Australia’s first ever female black belt
  • First Aussie black belt to podium at the IBJJF world championships

Sophia will be leading 2 seminars:

Saturday December 12, 1:00pm start: Mixed seminar

Sunday December 13, 1:00pm start: Women’s seminar

Seminar cost: $65 for myBJJ members  |  $85 for all other students

Private lessons available by request.

Contact below to book your spot.

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September 21, 2015

There will be changes to myBJJ Camperdown HQ’s timetables, as of Tuesday October 6th, 2015.


Note: We will be adding even more classes to the timetables soon…. stay tuned!


Kid’s Classes:


kids timetable

Adult Classes:


camperdown adult timetable


FUNDAMENTALS: Suitable for all levels.

ADVANCED: For white belt 3 stripes and above.

MASTER: For blue belts and above.

WOMEN’S BJJ: Classes for women.

OPEN MATS: Supervised open BJJ training for all levels.


July 27, 2015

Article from:


Here is a great article that describes the health and functional benefits of Jiu Jitsu. It is written by Jason Shield, doctor of chiropractic, expert on bio-mechanics, movement and health from Voss, Norway. Jason is also a blue belt in BJJ who has won the bronze medal at the IBJJF Europeans in 2004. This is a great article worth reading that can help you better understand and explain to others the health benefits of practising Jiu Jitsu.

“I, like many, have enjoyed training various sports. As a doctor of chiropractic, an expert on biomechanics, movement and health, I have taken a special interest in what benefits the body most and what damages it the fastest. Jiu Jitsu has been my most interesting study so far.

Here are some things that I have really enjoyed.

First of all, Jiu Jitsu is a life style. I have never been a part of a sport that not only has a tight nit community feeling no matter where you go in the world, but also has an official life style. Interestingly enough it is similar to the chiropractic life style. Every one agrees that if you eat right, move right and think right you feel great and maintain your health as long as possible. The great thing with BJJ is that all of that happens spontaneously as you progress in your training. You will start making smarter life choices so that you last longer on the mat, are able to do that new trick you learned and just down right have more fun.

After a few months of regular training you first start eating better. I have never seen any other sport with so many “before” and “ after” selfies showing how much weight they have lost after starting BJJ. I myself dropped 10 kg of fat and have put on at least that much muscle in the 2 years that I have been training.


Then you start doing other workouts like weights, running and yoga to beef up your submission rate or just feeling better while sparring. Even if you always hated those kinds of workouts you are willing to do them just for BJJ. You may start pounding the stair stepper with a vengeance or find yourself in an exotic pose right out of some ancient yoga text.

As your journey in BJJ progresses you will become more acutely aware of how functional your body is. You will start seeing that you have some attributes that are wonderful and some others that are lacking. This is normal.

Interestingly enough, as you start working on your bodies over all functionality, not only does your BJJ become more fun and free but you also become much more healthy. Many times it is just these functional weaknesses that we have that are indications of where our body is lacking. These lacks/imbalances are eventually what become dis-ease, then disease and eventually become our downfall. Functional movement, functional eating becomes functional health. BJJ gives you an opportunity to explore and experience this directly.


Another wonderful thing that happens with the body is that BJJ builds muscles, but not like an Arnold work out. I have countless times had to fix huge weight lifters because they strained a muscle while doing something light and easy. This comes from imbalance. The big muscles that they can see in the mirror are strong but the small stabilizing muscles never get any attention. In fact there are thousands of the stabilizers ( your core muscles) and you just do not have enough time to spend building them in the gym. The only way you can stimulate your core, and make yourself bullet proof is to move, move, move. You have to have regular movement in all direction with resistance to do that job. Multi activation of these core muscle groups in all directions and angels. Imagine what that machine would have to look like at the gym! BJJ sparing (or rolling) is alive, creative and ever changing. Each sparring partner that you get becomes a different kind of chaos machine that makes your body find balance in the midst of a roll. Suddenly you may find yourself up side down balanced on a shoulder while working all of your limbs in different directions to win the position. No other training can match that.


The last but not least of the benefits is the loss of fear of being uncomfortable. Suddenly you do not mind being uncomfortable on the mat and this translates to your life. When you become brave enough to step up your game at work or your relationships, magic happens. Taking a step into the unknown can be uncomfortable but after doing BJJ for a few years, it just will not scare you any more. This lack of angst and stress in the ever-changing field that is life is a key feature of keeping healthy. When you look back at your evolution in BJJ you see a spontaneous evolution in your life choices too. A strong mind and body make the whole difference.

So get to it! When you start BJJ you will suddenly find yourself eating better, moving better and generally feeling better. And you will not get caught with a bad back because you bent over to pick up the news paper!”

Happy training! And all the best to you
Dr. Jason Shields B.A., D.C.




June 24, 2015


Why You Will Quit Jiu-Jitsu

If I ask 100 students, “How long would you like to train jiu-jitsu?”
The majority will answer, “Forever.”
If we ask 100 black belts, “What percentage of white and blue belt students on any given mat, will be training jiu-jitsu in 10 years?”
They usually answer 2-5%.

My experience tells me 10 % of people quit because of the following reasons:
1. Distance – Life moves people around and sometimes away from the mat.
2. Money – Nothing in this world is free so when money is tight, jiu-jitsu classes sometimes take a hit.
3. Family – Family deserves more of your free time than anything else in the world.
4. Work – Sometimes work may get hectic which interferes with your training schedule.
5. Injury – All physical activities run the risk of injury and jiu-jitsu is no exception.

I have found that 10% of jiu-jitsu student quit for the above reasons. However, 90-100% use them as excuses.

I believe that the number one reason students quit is expectations.

Your instructor, training partner, fellow teammates, and you yourself, have expectations.

For instance, you may be a blue belt sparring with a white belt and find yourself in the middle of passing your partner’s guard. Within this scenario, not only is your coach watching you spar, but all of the students at your academy are watching you as well. Your instructor may coach you through the guard pass technique, but all the while, your partner has swept you. Often times, jiu-jitsu students feel so emotionally attached to their belt rank, that having a practitioner with a lower rank  sweep them in front of everyone at their academy, can be a demoralizing experience. You may feel as though you let your coach down by not meeting their expectations of you and you may feel as though the students who were watching you spar, now think less of your jiu-jitsu technique. However, the feeling of demoralization one may feel from a scenario such as this one, is completely subjective and only experienced as a result of someone feeling as though they have not met the expectations of others.

In addition to having a white belt sweep you, your coach may tell your training partner, “nice sweep.” A person’s emotional attachment to perceived expectations (whether real or not), may cause them to overlook the bigger picture. In this instance, passing the guard is a very challenging task. Even if you get swept within your attempt to pass the guard, your attempt at passing the guard should still be counted as a step of progress in your jiu-jitsu journey. Unfortunately, this accomplishment is often overshadowed by a person feeling as though they have not met expectations of others, in this case, overlooking your own progress because your coach complimented your training partner.

Now, imagine having experiences like these for a year. It’s completely understandable that when you hurt your finger or are given more hours at work that would use these as excuses to say, “I have to stop training for a while.” Many students would feel embarrassed to tell their instructor that they wanted to quit training because they felt as though they weren’t doing well. However, if students were actually honest with their instructor and told them that they felt frustrated with their training, then they’d be surprised to learn of how accepting of a response they may receive. If you were to share how you were feeling with your instructor, then they would probably respond, “I remember feeling the same frustrations and you are not letting me down; jiu-jitsu works for us and against us.” And if you mentioned how uncomfortable you feel knowing that the other students on the mat feel that you are not deserving of your belt and how you yourself are starting to feel as if you are not deserving they may respond, “ When on the jiu-jitsu journey, it is important that you compare yourself to nobody but yourself. There will always be someone younger, stronger, and faster than you. Although these characteristics are not prerequisites to learning jiu-jitsu, we cannot deny that being younger, stronger, and faster comes into play when technique is close to equal. ”

Next time you are swept, stuck in a position, or even submitted, remember why you stepped on the mat in the first place. You were looking for something fun and challenging, a place to escape everyday noise while learning techniques and principles that you can apply in a street fight or any life situation. We get all of these benefits and more when train jiu-jitsu. So don’t tap to the expectations of others or your own, but instead, set a new expectation for yourself: Train jiu-jitsu for life.

Don’t let the things that matter least, stand in the way of those which matter most.

Expect Less, Get More.

Check out this video for more insight on how to play jiu-jitsu for the rest of your life.

Ryron Gracie


June 23, 2015

I first started Brazilian Jiu Jitsu when I was a wee nine-year-old with few ambitions and a hankering for snacks and TV. The main motivation that drove me to continue to pursue a life of martial arts was purely material. I wanted medals, I wanted fame and notoriety, I wanted something nice and shiny to put on a college application. It seems I got there. I got into a good school, earned my place in the community by winning Worlds four times and just recently became a double gold champion. But it’s still not enough. It’s only hit me recently why I am plagued with a feeling of restlessness. Believe it or not, it dates back to an event in the fall of 2014.

I was in attendance at the BJJ Pro being held in New York, not to compete, but to cheer on and support my teammates and friends. There were a few reasons I wasn’t competing, one was the fact that I was recovering from an injury, the other was because the tournament itself made me wrinkle my nose in distaste. Black belt men were being paid per division. Black belt women were being paid for absolute only. Black belt men were receiving $5,000 in prizes per division. Black belt women were only paid if they won the absolute division (prize amount: $1,500). At first I was miffed. Then I got angry. Soon, I was complaining to everyone within earshot at the tournament.

“It’s crazy right?” I implored. A lot of women nodded furiously. A lot of men agreed and offered unwarranted apologies. One response spurred me to do something about it.

“Stop complaining about it.”

“Excuse me?”

“You heard me. You have the power to do something about this. You can make a big stink out of it. But you’re not doing that, you’re complaining. So if you’re not going to do anything to change it, don’t complain about how unfair it is to me.”


And so it’s been almost a year. I am done complaining. I’m done whispering to my female friends and teammates about how unfair treatment for women in BJJ is. The reality is, we are tired of having to reassert our roles as athletes to be taken seriously. Tired of reminding people that we are not on the mats to get boyfriends, and that yes, you can roll hard with us. Tired of seeing competitions constantly skimping on the payments professional athletes deserve in this sport, but even more tired of seeing women get the short end of the stick when payment is made available.

Photo Credit: Jeff Chu @jeffreyschu


The fact is, more combined divisions, less prize money, less willingness for sponsors to take us on, less overall media attention and international support is what women athletes receive in repayment for the same work put into training, the same intensity put into rolling, the same pain felt when injuries undeniably happen, the same fees paid to the doctor, to the gym, to the GI and equipment brand, to the airline, the hotel, and the tournaments. We go through the same steps everyone goes through in BJJ. We learn the same moves. We sweat the same sweat. We aspire to be World Champions and famous athletes. We hope to be the best in the world. And we are rewarded less for it.

The movement that myself and a large group of people are backing, the movement asking for equal pay for both sexes, is the new wave of equality I wish to see being utilized in all tournaments, but especially in those organized by the IBJJF. After all, tournaments like Five Grappling provide both sexes with equal prize opportunities, and they’ve lined up a sizeable group of well-known and well-liked athletes to vouch for them. I want people to understand that women are not second-class citizens, and that we have strong presence in BJJ and are here to stay.

Let’s examine what happens when women are shown they are worth less than men. We feel unwanted and undeserving. We feel indignant towards the wrongdoing we see. We refuse to participate in a situation that supports such behavior. That seems to be the same case for what occurred at the 2014 NY BJJ Pro. Black belt male prizes totaled to $20,000, 13x more than what the female competitors were being offered.

“Does that make a female black belt competitor looking to compete at the Pro only worth 1/13th of a male black belt?”


With this being the impression, it is unlikely that many women would take the time out of their day to compete. In the male categories, there were many competitors there, not only from the opposite coast, but from international waters as well. My theory is the attractiveness of the $4000 first place prize and the $1000 for falling short of first. These prizes were, no doubt, a lucrative opportunity for talented BJJ black belt men to buy their plane tickets, rent out their hotels, and take a shot at winning the grand prize. The reason we may not see the same female competitors we do at Worlds, or Pans, or the Abu Dhabi Pro, is because they may not be able to afford the trip, and the headache of the trip itself, if they are only going to have a tiny chance of going home with any money.

That being said, eight black belt men have the opportunity to walk away with some prize money. Only one woman does. That woman also has to be willing to win said prize money competing in the absolute division. BJJ competitors are never required to do absolute, and there is a good reason for this. Many smaller men and women will be paired off with an opponent a few feet taller and sixty pounds heavier, and with a match up like this, risk of injury increases, which many people are rightfully turned off by. Female black belts, however, regardless of size, must forfeit their right to compete against opponents their own size, if they stand a chance at receiving any prize money.

Photo Credit: Jeff Chu @jeffreyschu


But one might say, who cares about the prize money? There have been competitors swarming to many other IBJJF organized tournaments, and have never been given the added incentive of prize money. Well usually, the tournaments being swarmed with people are the ones held in high regard by the rest of the BJJ community. Competitions like the World Championships draw the talent that they do because there is a prestige that comes along with competing and winning a World title. It is an impressive addition to an athletic resume, a turning point for sponsorship deals and media attention, and generally, a magnet for international respect and acclaim. The relative newness of the BJJ Pro, and the lack of hyped-up advertisement that went along with the event, obviously garnered less of an enthusiastic response from the BJJ community as a whole. It was, and still may be looked at as a tournament only a little better than any Open. Because of this, the tournament’s popularity, and willingness for people to attend, dwindles.

Now before I get ahead of myself, my overall goal is not to chastise the IBJJF. It is not to discredit male BJJ practitioners, or blame them for any of my concerns. It is definitely not to cause a disparity within the community, but to simply ask that women are offered the same opportunities as our male counterparts.

My one wish, besides getting our movement to gain more speed, is to actually have a direct conversation with anyone involved with the IBJJF to negotiate a possible solution to the problem. If division sizes are of utmost concern, it could be in their best interest to create a minimum standard before offering prizes. For example, at least four people must be signed up for a division for prizes to be offered (obviously equal prizes for both sexes). Or, create an invitational style competition for black belt athletes, so that an equal number of athletes are invited and are both paid the same. No matter what change is to come, women deserve to be considered as more than just 1/13th of a male black belt. The work we put in should be valued at the same level as the men’s, and I won’t allow this cause to stop until an actual change is implemented.

article from



May 2, 2015

Article from


As a child and teenager, I loved sports, but was simply not athletic. I couldn’t dribble a basketball or shoot a layup. I was the right fielder in little league baseball that struck out a lot. I did try wrestling in high school, but was pretty mediocre and quit after losing two-thirds of my matches and not being able to handle the head coach’s constant yelling. For a very long-time I was very self-conscious about my lack of athleticism, but did enjoy biking, hiking, weight lifting and other physical activities that would not expose my lack of coordination and how funny I looked when I am running. As I grew into adulthood, I discovered Brazilian Jiu Jitsu in my mid-thirties and finally found a sport where for once I showed some promise and developed into a solid competitor at the White Belt Masters level.

Like many in the BJJ community, training has been very beneficial for me in boosting my self-confidence, physical health, setting and reaching goals, meeting new people, and overcoming adversity. These experiences and benefits are important in the development of people of all ages, especially adolescent children. Sports can be a great vehicle for human development, but many unathletic children miss out on these experiences and withdraw to watching television, playing video games, eating a poor diet and living a sedentary lifestyle. This is frustrating for both children and their parents. The children want to be more social and active, but poor performances in youth team sports can lead to being ostracized by their teammates and coaches. For parents, they want their children to be active, social, and accepted by peers.

From my experiences as an unathletic youth and a Jiu Jitsu practitioner as an adult, I believe Brazilian Jiu Jitsu is the ideal sport for unathletic children for numerous reasons that include

1. Self-Defence: Unathletic children tend to be targets for bullies. BJJ has been proven as one of the best self-defense styles since it relies more on technique and leverage over size and strength. Traditional karate styles like Tae Kwon Do have been marketed as children’s self-defense, but the striking does require speed, coordination, and athleticism, which may make karate less effective for unathletic practitioners. In Jiu Jitsu, clinching, securing top position, and being able to escape a pinned down position relies more on coaching and drilling than athletic skills.

2. Physical Activity: Jiu Jitsu classes are great workouts for children. There are warm ups, drilling, rolling/sparring, and games being played during classes. The children will definitely break a sweat and will be moving their bodies for an hour each class.

3. Quality Coaching: In many youth sports, the coaches are volunteers and usually consist of the parents of the best athletes on the team. The quality of the coaching can vary and the focus of the coaching leans towards developing the athletes with the most potential. This continues into high school varsity sports, where the coaches’ attention is focused on the starters and winning games. The backups and practice players usually do not get much attention or development time. In BJJ, the parents are paying for the coaching and the coaches have an incentive to provide strong coaching and creating a fun and safe atmosphere in order to maintain the parents’ business.

4. Learn at Your own Pace: In BJJ, there is no pressure to learn a set of plays in time for Saturday’s game like there is in other youth and high school varsity sports. Kids can learn and develop at their own pace without the pressure of being rushed into a competition and win immediately. The culture and instruction style of many BJJ schools is that learning and improving in BJJ is a long term process that doesn’t need to be rushed.

5. Playing Time at Each Class: In youth and high school varsity sports, the nonstarters get little to no playing time in games and less coaching and development during practices. In BJJ classes, students learn together, drill together and all receive close to equal repetitions in drilling and attention from instructors. So your child is participating and improving each class instead of just watching other students get better. Also, if your child does want to compete, there is no cap on the number of children that can be entered into a BJJ tournament division.

6. Year Round Sport: Depending on where you live, most sports are seasonal and once the season ends, so does the children’s playing and development in the sport for the rest of the year. BJJ training has no seasons, allowing children to train throughout the year which aids in their continually development in the sport.

7. Teaches Valuable Life Lessons: We live in an instant gratification society. In BJJ, it is a slow, long grind. Breakthroughs could come after a long period of time of drilling, experimenting, and refinement. It could come in a practice roll where a sweep, submission, or escape finally happens after many failures. Children will learn humility, patience with themselves and persistence in continually working through and solving problems.

8. Develop Own Style: In basketball and soccer you need speed and agility. In football, you need size and strength. In most sports, you are learning a rigid pIay book with little room for creativity. In BJJ, you don’t need to have speed, agility, and athleticism in order to develop an effective style or set of moves that work well. If you are slow and unathletic, you can develop a slow, grinding, pressure game that neutralizes opponents’ speed and athleticism. If a child is small, he or she will be matched with training partners and opponents that are a similar size and will be able to develop an identity over time.

9. Individual Sport: When you drop a ball, miss a shot, or make a bad throw in team sports, there is the awkward walk back to the bench or dugout towards upset teammates. That is an uncomfortable position for many unathletic children. Playing in an individual sport like Jiu Jitsu removes the pressure of letting down teammates while teaching a child that they can problem solve and overcome challenges on their own. This aids in building character and self-confidence in children.

10. Interaction with Other Children: The kids classes provide positive interaction with other children. Most BJJ schools have rules and reinforce a culture of respect among students. Bullying and inappropriate behavior will not be tolerated by the coaches. Children will be learning and drilling moves together. So while it is an individual sport, during classes they will have the opportunity to collaborate with other children to help each other learn and develop.

If you are interested in enrolling your child into a Children’s Jiu Jitsu program, check out our Kid’s Programs. We will offer a free class for your child to try. Definitely take advantage of the free class to see if the program is a good fit for you and your child, and feel free to ask the instructors as many questions as you can.

Article from


April 24, 2015

– by Strength and Conditioning Coach, Mark Nino – El Nino Fitness


Most times when it comes to strength and conditioning, athletes tend to overthink things.
This monthly training issue is set up based on the myBJJ training curriculum for beginners. But just because the training exercises delivered are based on the beginners curriculum, intermediate and advanced BJJ students can implement these strength training exercises into their tool kit.
First things first, a strength and conditioning program should deliver sound training practices that support the athletes/students goals and cover what’s not being covered during sports specific training (BJJ class).
If a BJJ Student is leading and peaking up to competition and is spending 5 training sessions per week sparring non-stop, then the last thing on their S&C program should be to do 1-3RM squats or deadlifts. There’s a time and place for everything, so long as it’s related to the student and the sport their in (in this case BJJ).
So without any further non-sense, the first 3 exercises that we’re going to cover (not in any specific order) are:
– Barbell Glute Bridge




– Dumbbell Split Squat




– Push-up plank



These 3 exercises all help strengthen the muscles that help with performing:
  • technical stand ups
  • performing basic label chokes
  • double leg takedowns
  • Bridge / Upa
When starting out, perform these exercises as a circuit 3 x per week on non-consecutive days.
Start by performing 2 sets of 15 reps of each exercise as a circuit. Each week, add either some resistance by using heavier weight or holding the position for a longer period of time (20secs to 25 secs for a push-up/plank)
After 2 weeks. Increase the weight even more on each of the exercises and decrease the reps to 12.
After 4 weeks of performing these exercises, it will be time to make things a little more challenging to improve your Bjj game.
An example 4 week block for the barbell glute bridge would look like this:
Week 1- BBGB: 30kgs x 2 sets x 15 reps
Week 2- BBGB: 35kgs x 2 sets x 15 reps
Week 3- Mon/Wed : 37.5kgs x 2 sets x 12 reps
Week 3- Friday: 40kgs x 2 sets x 12 reps
Week 4- Mon: 42.5kgs x 2 sets x 12 reps
Week 4- Wed/Fri: 45kgs x 1 set x 12 reps, 47.5kgs x 1 set x 10 reps
Try to progressively add weight each session.
If you have any questions regarding how to implement strength training to improve your BJJ game, feel free to email me at
Happy Training
Mark Nino, Pn1
Owner | Head Coach
El Nino Strength & Fitness



April 16, 2015

myBJJ Team was privileged once again to have Clark Gracie visiting and teaching at our headquarters in Sydney during March, 2015.

Clark is one of the top grapplers of the Gracie family, and often finds himself on top of podiums at worldwide events against some of the best competitors in the world. myBJJ sincerely thanks you for your time with us and your generous teaching, Clark!

During his seminars and lessons, Clark readily shares his technical knowledge, including many of his favourite (and infamous) omaplata and kimura techniques. At his seminar at myBJJ HQ on Saturday 28, he also taught a series of single-x guard sweeps, then joined in with the students during specific sparring rounds at the end of the class!



We would like to wish Clark all the best for the upcoming Abu Dhabi World Pro Championships, and also for his upcoming match with Roberto Satoshi in Metamoris 6! We are all looking forward to seeing this legend in action again!

If you are ever in San Diego, Clark’s Academy is definitely one to visit.

Check out Clark’s mat time at myBJJ HQ:

April 13, 2015

Hope Douglass will be competing for Australia at the Abu Dhabi World Professional Jiu-jitsu Championship


  • MARCH 29, 2015 12:00AM



Hope Douglass won the Australia National Pro Jiu-Jitsu Championship in the Purple Belt division, securing her a spot in the prestigious Abu Dhabi World Professional Jiu-Jitsu Championship. Pictured with daughter Mia. Picture: Craig Wilson


Hope Douglass is a mum who knows how to grapple.

The 25-year-old from Marrickville won the Australia National Pro Jiu-jitsu Championship in the Purple Belt division, and has secured her spot in the prestigious Abu Dhabi World Professional Jiu-jitsu Championship in April.

Douglass trains six times a week and does weight training three times a week.

And the results speak for themselves.

Douglass has won titles such as WPJJC Australian National Pro Open Weight Champion, Pan Pacific Champion and Victorian State Champion. In April she will be contesting the Abu Dhabi WPJJC.

But Douglass is more than just a world-class athlete, she is a trailblazer for women’s martial arts in the inner west, particularly where she trains at My Brazilian JiuJitsu…

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