BJJ for Absolute Beginners: What to Expect in Class and Essential Gear You Need

Diving into Brazilian Jiu-Jitsu as a Total Newbie

Brazilian Jiu-Jitsu (BJJ) is one of the most accessible yet challenging martial arts out there. It's the ground-fighting heart of MMA, practiced by everyone from casual hobbyists to UFC champions. If you're an absolute beginner eyeing your first class, you're in for a mix of excitement, sweat, and humility. This guide breaks down exactly what awaits you on the mats, how to behave like a pro from day one, and the gear you'll need to train comfortably and safely. Whether you're into BJJ, MMA, or just building fitness, these insights will set you up for success.

Your First BJJ Class: A Step-by-Step Breakdown

Stepping onto the mat for the first time can feel intimidating, but most gyms welcome white belts with open arms. Here's what a typical 60-90 minute beginner session looks like:

Warm-Up (10-15 minutes)

Expect dynamic movements to get your blood flowing:

Shrimping: Lie on your back and hip-escape side to side, mimicking escaping from under an opponent.
Bridging: Thrust your hips up explosively from the bottom position.
Breakfalls: Learn to safely slap the mat when thrown or falling.
Running laps or jumping jacks: Cardio to loosen up.

These aren't just fillers—they build the mobility crucial for BJJ, wrestling, and MMA groundwork.

Technique Instruction (20-30 minutes)

The instructor demos 1-3 moves, often from fundamental positions like guard or mount. For example:

Sweeps to reverse positions.
Submissions like the armbar or triangle choke.
Escapes from bad spots.

Watch closely, then pair up for drills. Higher belts guide you—no ego here. Focus on details: grip breaks, posture, weight distribution.

Positional Sparring (10-15 minutes)

Start from a set position (e.g., you in guard, partner on top). Goal: practice the day's techniques under light resistance. It's controlled chaos—perfect for building confidence.

Live Rolling (10-20 minutes)

Free sparring! Go at 50-70% intensity. Tap early and often to submissions. As a beginner, survive and learn. Upper belts will expose your holes, but that's growth.

Pro tip: Breathe deeply. BJJ taxes your cardio like nothing else. Hydrate before and after.

BJJ Gym Etiquette: Unspoken Rules Every Beginner Must Know

Respect keeps the dojo harmonious. Ignore these, and you'll stick out—for the wrong reasons.

Bow or fist bump on entry/exit: Acknowledge the space and coach.

Clean feet: Shower before class if possible; no street shoes on mats.

Keep nails trimmed: Long ones scratch partners.

No shoes or food on mats: Obvious, but enforced.

Communicate: Say 'yes' for partner drills, tap clearly (double-tap if needed).

Post-class cleanup: Wipe sweat, fold mats if rolled.

Don't pull guard immediately: Beginners, stay on knees initially to avoid bad habits.

Ask questions respectfully: After class, not mid-drill.

Follow these in any grappling gym—MMA, wrestling, or judo—and you'll earn respect fast.

Essential Gear for BJJ Beginners: Start Smart, Not Fancy

You don't need a pro setup day one. Prioritize basics for hygiene, comfort, and safety. Budget: $150-300 to begin. Shop at trusted spots like Apollo MMA for quality that lasts.

Must-Haves for Gi Classes (Traditional Uniformed Training)

BJJ started with the kimono (gi), great for grips and realism.

BJJ Gi (50-70% of budget): White for beginners. Look for:
100% pearl weave cotton or pearl/ripstop blend (350-450gsm).
Pre-shrunk to minimize shrinkage (under 3%).
IBJJF-approved if competing (same colors, no patches in wrong spots).

Recommended brands: Fuji, Tatami, Kingz, or Scramble for durable entry-level options. Sizes: A0-A6 based on height/weight; try on if possible.

White Belt: Provided by gym usually.
Flip-Flops: For mat-to-locker transitions.

No-Gi Essentials (Rashguard & Shorts Style)

Modern, faster-paced; common in MMA.

Rash Guard (Long or Short Sleeve): Spats underneath prevent mat burns.
Moisture-wicking polyester/spandex.
No zippers or rough seams.

Brands like Hayabusa or Venum shine here.

No-Gi Shorts (2-3 pairs): Grappling-specific, no pockets or string belts.
8-10" inseam, spandex sides for stretch.

Avoid boardshorts—they bunch up.

Spats (Optional but Smart): Full-leg base layer for skin protection.

Universal Gear (Gi or No-Gi)

Mouthguard: Boil-and-bite ($10-20). Protect teeth from chokes/collisions.
Athletic Support: Sports bra (women), jock/groin protector (men).

Nice-to-Haves Later On

Finger Tape: For jammed digits.
Knee/Elbow Sleeves: Support without restriction (e.g., from RDX).
Gym Bag: Duffel for wet gear separation.

| Gear Item | Why Needed | Price Range | Brands to Consider | |-----------|------------|-------------|---------------------| | BJJ Gi | Grips & tradition | $80-150 | Fuji, Tatami, Scramble | | Rash Guard | Hygiene & burns | $20-40 | Hayabusa, Venum | | Grappling Shorts | Mobility | $25-50 | Sanabul, Rival | | Mouthguard | Safety | $10-25 | Shock Doctor, SISU |

Common Beginner Mistakes and How to Avoid Them

Ego Rolling: Go hard = get submitted fast. Flow instead.
Gassing Out: Breathe nasally; relax muscles.
Ignoring Posture: Base and frame always.
Gear Gripes: Loose gi slips; tight rash guards restrict.

Track progress: Journal techniques, film rolls (with permission).

Building Habits for Long-Term Success

Train 2-3x/week initially.
Supplement with strength (deadlifts, pull-ups) and mobility (yoga).
Eat for recovery: Protein, carbs, hydration.
Find an accountability buddy.

BJJ builds resilience beyond the mat—patience, problem-solving, humility. Six months in, you'll feel transformed.

Ready to gear up? Browse Apollo MMA's BJJ collection for beginner-friendly kits tailored for gi and no-gi warriors. Oss!

---

Ready to gear up? Browse our collection of premium MMA equipment.

Shop Now at Apollo MMA