30-Day Beginner Plan

30-Day Beginner Plan

A simple four-week structure to build skill and confidence without burning out. Two to three classes a week, short home drills, and recovery—just the stuff that works.

How This Works

  • Start where you are; aim for 2–3 classes/week.
  • Add two 10–15 min home drills weekly.
  • Do two short mobility sessions (hips, spine, shoulders).
  • After each class, write three bullet notes—what you learned, what to fix, one win.

Week-by-Week Focus

  • Week 1: Movement basics & survival — frames, shrimping, standing base.
  • Week 2: One passing path + one guard retention drill.
  • Week 3: Add one submission chain from your best guard.
  • Week 4: Review + positional rounds (light intensity).

Simple Weekly Schedule

  • Mon — Class at the academy + write 3 bullet notes after.
  • Tue — 10–15 min home drill (movement chain).
  • Wed — Class at the academy.
  • Thu — Mobility 10–15 min (hips, spine, shoulders).
  • Fri — Optional home drill (or full rest).
  • Sat — Class at the academy (light positional rounds).
  • Sun — Mobility + weekly review; set one focus for next week.

Drills to Use

  • Hip escape → technical stand-up → shoulder rolls (movement chain)
  • Guard retention: hip switch + knee shield recover
  • Passing: knee-cut path or over/under (pick one)
  • Submission chain: guard entry → control → finish (one route)

Recovery & Hygiene

  • Fresh, clean gear each session; shower within 24h
  • Trim nails, remove jewelry; cover cuts/rashes
  • Sleep 7–8h; hydrate; light stretch on off-days

Download 30-Day Calendar

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