BJJ for Beginners: Complete Guide to Starting Brazilian Jiu-Jitsu in Viladecans

A 60kg training partner takes you down when you weigh 85kg. You're exhausted after 5 minutes of rolling. You can't understand why you can't escape from a simple position.

Welcome to Brazilian Jiu-Jitsu - the martial art that destroys your ego to rebuild real skills. At Ryutai Viladecans, we see this transformation every week: adults who've never trained discover that BJJ isn't about brute strength, it's about technique, patience and humility.

What is Brazilian Jiu-Jitsu?

Brazilian Jiu-Jitsu is a Brazilian martial art and combat sport that focuses on ground fighting. Derived from Japanese judo and perfected by the Gracie family in Brazil, BJJ teaches how to control and submit an opponent through grappling techniques, control positions and submissions (joint locks and chokes).

What makes BJJ unique is its emphasis on efficiency over strength. A smaller practitioner can defeat a larger opponent using leverage, timing and proper technique. This philosophy makes it one of the most effective self-defense systems in the world.

BJJ is a grappling and submission martial art practiced with gi (kimono) on the mat

Why BJJ is Perfect for Beginners

1. You Don't Need Previous Experience

Every BJJ champion started exactly where you are now: knowing nothing. BJJ is designed to be learned progressively, from the most basic to advanced techniques. At Ryutai Viladecans, our beginner classes in Baix Llobregat are specifically structured for people who have never practiced martial arts.

2. Technique Beats Strength

It doesn't matter if you're small, light or don't have exceptional physical strength. BJJ was developed precisely so a weaker person could defend themselves against a stronger attacker. This is the essence of the art: using biomechanics and leverage to your advantage.

3. Safe and Controlled Environment

Unlike striking sports like boxing or kickboxing, BJJ minimizes the risk of brain injuries because there are no strikes to the head. Training is done through controlled sparring (rolling), where both practitioners can regulate the intensity.

4. Exceptional Physical and Mental Benefits

BJJ provides a complete body workout that improves:

• Functional strength: Especially core, grip and muscular endurance
• Flexibility: Positions require range of motion
• Cardio: Rolling is one of the most intense cardiovascular exercises
• Coordination: You develop exceptional body awareness
• Problem-solving: Each position is like physical chess
• Stress management: Rolling teaches you to stay calm under pressure
• Confidence: Knowing how to defend yourself changes your mindset

What to Expect in Your First BJJ Class

Anticipation before your first class is normal. Here's exactly what will happen so you arrive prepared and confident.

Before Class

Necessary equipment:

• Gi (kimono): To start, you don't need to buy one. At Ryutai Viladecans we provide gis for the free trial class. If you decide to continue, you'll need a white or blue gi.
• Underwear: Men usually wear a rashguard or t-shirt under the gi. Women can wear a rashguard and leggings.
• Personal hygiene: Short nails (hands and feet), no jewelry, no strong perfumes.

Arrive 15 minutes early: This gives you time to see the facilities, change clothes and introduce yourself to the instructor.

A basic white gi is all you need to start BJJ - 50-80 euros

Class Structure (60-90 minutes)

1. Warm-up (10-15 minutes)

The BJJ warm-up is specific and includes:

• Joint mobility movements
• Shrimping: fundamental escape movement
• Forward/backward rolls
• Bridging movements: essential for escaping positions

These exercises may seem strange at first, but they're the building blocks of the techniques you'll learn.

2. Technique of the Day (30-40 minutes)

The instructor will demonstrate 2-3 related techniques (for example, a sweep from closed guard, how to maintain the resulting position, and a submission from that position).

Teaching methodology:

• Instructor demonstrates the complete technique
• Explains critical details
• Students practice in pairs during "drilling" (repetitions)
• Instructor circulates correcting common mistakes

As a beginner, you'll be paired with someone experienced who will guide you patiently. Don't worry about remembering everything; BJJ is learned through repetition over months and years.

3. Rolling/Sparring (20-30 minutes)

This is the part where you practice "live", trying to apply techniques against a partner who's also trying to apply theirs. As an absolute beginner, you'll probably just observe during the first few classes or do very light and controlled rolling.

Rolling is where real learning happens, but it's also the most intimidating for new students. Important tips:

• Don't use force: Trying to compensate for your lack of technique with strength will only tire you out and could cause injuries
• Tap early and often: If you feel pain or discomfort, tap immediately. There's no shame in tapping; it's how you stay safe.
• Breathe: Beginners tend to hold their breath. Breathe deeply and steadily.
• Start slow: Ask your partners to go at 30-40% intensity.

4. Cool-down and Closing (5 minutes)

Light stretching and the traditional respectful bow that closes the class.

Your first BJJ class includes warm-up, basic technique and partner drilling

Fundamental Concepts You'll Learn From the Start

The Four Basic Control Positions

BJJ is built on hierarchical positions. Your goal is to advance to more dominant positions:

1. Guard You're on your back, but you control your opponent with your legs. Contrary to intuition, this can be an offensive position. There are many types: closed guard, open guard, half guard, butterfly guard, etc.

2. Mount You're sitting on your opponent's chest/abdomen. Very dominant position from which you can submit or control.

3. Side Control You're perpendicular to your opponent, controlling their torso. Pressure position from which you transition to others.

4. Back Control You control your opponent's back with your hooks. Considered the most dominant position because your opponent can't see you or defend effectively.

Essential Movement Concepts

• Base: Maintaining balance and stability
• Posture: Correct body alignment to defend yourself
• Frames: Using your arms as structural frames to create space
• Shrimping: Essential hip movement for escaping
• Bridging: Elevating hips to create space or off-balance

Types of Submissions

Chokes Restrict blood flow to the brain or breathing. Examples: rear naked choke, guillotine, triangle.

Joint Locks Apply pressure to joints beyond their natural range. Examples: armbar, kimura, americana, leg locks.

As a beginner, you'll first learn to defend against these submissions before applying them.

The first weeks you'll focus on basic control positions and escapes

Common Beginner Mistakes (and How to Avoid Them)

1. Using Too Much Force

Mistake number one. Beginners try to compensate for their lack of knowledge with brute force. This is counterproductive because:

• You tire quickly (you'll be exhausted in 2 minutes)
• You don't learn proper technique
• You increase injury risk (yours and your partner's)
• Your partners will avoid training with you

Solution: Focus on understanding the mechanics of each movement. Ask yourself "how does the technique make this work?" instead of "how can I force this?"

2. Holding Your Breath

Tension and panic lead to breath-holding, which accelerates fatigue.

Solution: Breathe deeply and steadily, even (especially) when you're in uncomfortable positions.

3. Crossing Your Feet on the Back

A common technical mistake that can result in an ankle lock.

Solution: Your instructor will teach you the correct way to control the back with hooks.

4. Not Tapping

Ego makes some beginners resist submissions too long.

Solution: Tapping is smart, not weak. Veteran practitioners tap dozens of times per session. It's how you train safely and consistently.

5. Comparing Yourself to Others

BJJ is a personal journey. Some learn faster, others slower.

Solution: Your only competition is yourself yesterday. Focus on your personal progress.

6. Training Only When You Feel 100%

Waiting for "perfect motivation" means training irregularly.

Solution: Consistency beats intensity. It's better to train twice a week for a year than 5 times a week for two months.

Belt System: Your Progression in BJJ

BJJ uses a belt system to mark technical progression:

• White: Beginner (typically 6-18 months)
• Blue: You understand fundamentals and can defend yourself (2-3 years)
• Purple: Refined technique, you develop your style (2-3 years)
• Brown: Advanced level, you can teach (1-2 years)
• Black: Technical mastery (10-15 years from white)

Additionally, each belt has up to 4 stripes that mark incremental progress.

Important: BJJ has the slowest belt progression of all martial arts. A BJJ blue belt represents years of dedicated training. This slow progression is a feature, not a flaw; it ensures each belt represents real skill.

Belt progression in BJJ: white, blue, purple, brown, black (8-15 years to black)

BJJ Culture and Etiquette

BJJ has a unique culture that values respect, humility and continuous learning.

Basic Etiquette

1. Bow: Bow when entering and leaving the mat (training area)
2. Hygiene: Clean gi, short nails, no body odors
3. Respect: Call the instructor "professor" or "coach"
4. Punctuality: Arrive on time; if late, wait for permission to join
5. Help clean: Contribute to cleaning the mat after class
6. Ask permission for rolling: Don't assume; ask "want to do a round?"
7. Say thank you: After each round, thank your partner

"Oss" - The Universal BJJ Word

"Oss" (pronounced "os" or "oss") is a Japanese expression used in BJJ to show respect, agreement or gratitude. Use it when:

• The instructor explains something
• You thank a partner
• You show determination

Your First Week: What to Expect Physically

Let's be honest: the first BJJ classes are physically demanding in ways you didn't expect.

Day 1-2: Beginner's euphoria. Everything is new and exciting.

Day 3-5: DOMS (delayed onset muscle soreness) in muscles you didn't know you had. Your forearms, neck and core will be especially sore.

Week 2: Your body starts to adapt. Movements feel less strange.

Month 1: You begin to recognize positions and understand BJJ's "grammar".

Recovery tips:

• Abundant hydration
• Sufficient protein for muscle recovery
• Stretching on rest days
• Sleep 7-8 hours
• Consider foam rolling for tension points

BJJ classes at Ryutai II, Viladecans - Team Calderón instructors

Why Choose Ryutai Viladecans for Your BJJ Journey

At Ryutai II (C/del Sol, 64, Viladecans), our BJJ program is specifically designed with beginners in mind:

Experienced Instructors

Our professors have years of experience not just practicing BJJ but teaching it. They understand the learning curve and know how to make complex concepts accessible.

Family and Welcoming Atmosphere

We're not an intimidating gym full of aggressive competitors. Our atmosphere is family-friendly, where practitioners of all levels train together with mutual respect.

Structured Program for Beginners

We don't throw you in the deep end. We have a specific fundamentals curriculum that builds you a solid technical foundation before progressing.

Classes Adapted to All Levels

We separate classes by level when necessary, ensuring beginners receive the attention they need without feeling overwhelmed.

First Class Completely Free

We understand that BJJ can seem intimidating. That's why we offer the first class completely free, no commitment. Come, try it, and decide for yourself.

Convenient Location in Baix Llobregat

Our BJJ gym in Viladecans is easily accessible from Gavà, Castelldefels, Sant Boi and all of the Baix Llobregat region. We're in the heart of Viladecans, with excellent public transport connections.

Flexible Schedules

We offer afternoon and evening classes (17:00-22:30 Monday to Friday, 10:00-14:00 Saturdays) to fit your work schedule.

Frequently Asked Questions for Beginners

Do I need to be in shape before starting BJJ?

No. BJJ will get you in shape. Many students start overweight or without fitness and improve dramatically in months.

Am I too old/young to start?

BJJ is for all ages. We have students from 4 years old to over 60. Technique over strength means age is less of a limiting factor than in other sports.

Can women practice BJJ?

Absolutely. BJJ is especially valuable for women because it teaches effective self-defense without relying on physical strength. Many of the best academies have strong women's programs.

How long until I'm "good"?

Depends on your definition of "good". In 6 months of consistent training, you can defend yourself against someone without training. Blue belt (real competency) takes 1-2 years. Mastery is a decades-long journey.

Is BJJ dangerous?

All martial arts have risk, but BJJ is one of the safest because:

• No strikes to the head
• You can tap at any time
• Training is controlled and progressive
• Most common injuries are minor (fingers, small sprains)

Do I need to compete?

No. Many practitioners never compete and get immense benefits from BJJ. Competition is completely optional.

The Next Step: Your First Free Class

Now that you understand what BJJ is and what to expect, the only step that matters is starting.

All world champions, famous black belts and experienced instructors have something in common: they all had a first class where they knew nothing, felt awkward and wondered if this was for them.

The difference between them and people who only think about starting BJJ is simple: they showed up.

How to Book Your Free Class at Ryutai Viladecans

Option 1: WhatsApp (fastest) Send a message to +34 677 71 47 99 saying: "Hi, I'd like to book my free BJJ class"

We'll respond with available schedules and all the information you need.

Option 2: Instagram Contact us by DM at @ryutai_viladecans

Option 3: Email Write to info.ryutai@gmail.com with subject "Free BJJ class"

Option 4: Visit us Come directly to Ryutai II, C/del Sol, 64, 08840 Viladecans, during class hours (Monday to Friday 17:00-22:30).

What to Bring to Your First Class

• Comfortable athletic wear (we provide gi)
• Water bottle
• Small towel
• Willingness to learn
• Open mind

Location: Ryutai II

Address: C/del Sol, 64, 08840 Viladecans Specialty: MMA, BJJ, Grappling, Boxing Schedule: Mon-Fri 17:00-22:30 | Sat 10:00-14:00

Final Reflection: BJJ Will Change Your Life

This may sound hyperbolic, but ask any BJJ practitioner with over a year of experience and they'll tell you the same thing: BJJ changes your life.

Not just physically (though you'll lose weight, gain muscle and improve your cardio). The deepest change is mental:

• Humility: Being regularly submitted by smaller or older people teaches real humility
• Perseverance: Keeping showing up when you're the worst in the room builds character
• Calm under pressure: When someone is choking you, you learn to stay calm and think. This skill transfers to your entire life.
• Problem-solving: BJJ is physical chess; each position requires strategic thinking
• Community: The BJJ community is unique. Your training partners become your second family.

The best day to start BJJ was 10 years ago. The second best day is today.

We'll see you on the mat.

Ryutai Viladecans - Your BJJ gym in Baix Llobregat

Ryutai II: C/del Sol, 64, 08840 Viladecans WhatsApp: +34 677 71 47 99 Email: info.ryutai@gmail.com Instagram: @ryutai_viladecans

First class free. No contract. All levels welcome.

Oss!