Why 2026 Is the Perfect Year to Start Brazilian Jiu-Jitsu
« Back to blogPeople often wait for the right moment to start Brazilian Jiu-Jitsu. They want more time, better fitness, or fewer distractions. In reality, those things rarely line up. You just have to decide to start now and take the first step.
BJJ is more accessible than it used to be
Ten or fifteen years ago, starting BJJ could feel intimidating. Classes were smaller, information was harder to find, and beginners were often expected to just survive. That has changed. Gyms now understand how important a proper introduction is. Clear beginner programs, structured classes, and better coaching standards are common.
If you are curious what a good start actually looks like, this complete beginner’s guide to Brazilian Jiu-Jitsu gives a realistic overview of what to expect in your first weeks.
You do not need to be in shape first
Many people delay starting because they think they need to get fit beforehand. BJJ does not work like that. You get fitter by training, not before. In fact, starting without a sports background is very common. Most beginners struggle at first, and that is normal. Progress comes from consistency, not from being athletic on day one.
By 2026, there is also far more emphasis on training smart. Coaches pay more attention to pacing, recovery, and injury prevention, especially for beginners. This makes starting later in life or after a long break from sports much less risky.
The sport rewards patience, not talent
Brazilian Jiu-Jitsu is not about explosive power or speed alone. It is about timing, balance, and problem solving. That is good news if you are not naturally athletic. People who stick around and train regularly tend to pass those who rely only on talent.
Starting in 2026 means you benefit from decades of accumulated knowledge. Techniques are taught more clearly, and training methods are more refined. You spend less time guessing and more time learning what actually works.
Age does not matter
If age is something you worry about, you are not alone. This article on starting BJJ later in life addresses the most common doubts honestly.
Community matters more now
Modern BJJ gyms put more effort into building a welcoming environment. Training partners look out for each other, and beginners are usually supported rather than tested. This shift makes it easier to stay consistent, which is the main factor for long-term progress.
Starting in 2026 also means you are more likely to find a gym culture that fits your goals, whether you want to compete, get fitter, or simply learn a demanding new skill.
There is no perfect time, but this is a good one
No year magically removes all excuses. Work stays busy, life stays unpredictable, and starting something new always feels uncomfortable. What makes 2026 a good year is that the barriers are lower and the support is better than ever.
If you have been thinking about Brazilian Jiu-Jitsu for a while, waiting longer will not make the first class easier. Showing up will. Everything else follows from there.
« Double Gold for Rael at Nogi EuropeansDouble Gold for Rael at Nogi Europeans
« Back to blogThe team performed very well at both the IBJJF NoGi Europeans and the Rome Open. The clear highlight was Rael winning double gold in the adult blue belt division, which is an outstanding result at one of the biggest tournaments in the world.
The weekend began at the Gi Rome Open, where Annaïs competed as our only athlete. She won her first match and finished with a silver medal.
At the NoGi Europeans, Armin opened his campaign with a very quick submission. He went on to win a hard second match, showing good resilience and conditioning, and then followed with another fast submission. He narrowly lost his fourth match by referee decision in one of the largest and most competitive divisions of the entire tournament.
Rodrigo also started strong with a quick submission in his first match. In the second, he was caught in a tactical exchange and lost on points. He showed strong technical progress and will now focus on refining match strategy for the next competition.
Rael delivered the standout performance of the weekend. She won both her weight category and the absolute division. Across seven matches, she earned six submission victories and one win by points. Her submissions included two foot locks and four armbars. She did not concede a single point during the entire event.
Our results at major tournaments continue to improve. The consistent work in training and the adjustments we make throughout each preparation phase are showing clear impact. We are encouraged by the progress and are committed to building on it as we prepare for the Gi Europeans in January.
Espen Mathiesen Seminar at BJJ Lab Zürich
« Back to blogWe had the pleasure of hosting another seminar with Espen Mathiesen, European Champion, World Medalist, and one of Europe’s top lightweight competitors.
This time, Espen shared key parts of his no-gi A-game, focusing on attacking the back and heel hooks from Reverse De La Riva. He broke down how to smoothly switch between the two and chain the attacks together with control and precision.
Espen is known for his fluid jiu-jitsu and creative back-taking sequences. The techniques he shared fit perfectly into our modern, movement-based approach to grappling. Thanks for sharing your knowledge with us!
Push Your Limits: Threshold Training for BJJ
« Back to blogBuilding great endurance isn’t about doing just one type of training. Low-intensity work builds your foundation, high-intensity efforts sharpen you for competition, and threshold training bridges the gap. When used correctly, it can give you the ability to push hard for longer without breaking down.
What Is Threshold Training?
Your “lactate threshold” is the point where your body starts producing more lactate than it can clear. Push past that point, and fatigue builds fast. Train near it, and your body adapts to sustain higher outputs for longer.
The target is 20 to 40 minutes total at this effort. You can hit that in one long round or break it into smaller rounds that add up to the same time.
How to Structure It
If you split the work into rounds, use this rule: rest half as long as you work. For example, after a 10-minute round, take 5 minutes of rest before the next one.
Your heart rate doesn’t need to sit exactly at threshold the whole time. What matters is that the average effort stays close over the full session.
Threshold Training in Sparring
Hard, steady sparring is one of the best ways to train at threshold. The pace of a tournament-style roll naturally keeps you in the right zone. You don’t need a heart rate monitor, just roll at a competitive pace that you can maintain for the whole round without long breaks.
The key is consistency: no explosive bursts followed by stalling. Aim for a controlled push that feels like a real match.
Group Setup
Here’s a simple way to run threshold training in the gym:
- Form a group of three athletes of similar size and skill.
- Set the timer for half of your chosen work interval.
- Rotate one athlete out every time the timer beeps.
This keeps the pace high and makes sure everyone stays active.
Training on Your Own
You can also add threshold training into a normal class. Roll hard for 20–40 minutes straight, or sit out every third round to keep the quality high. Choosing partners in advance and telling them your plan helps a lot, don’t just surprise them with a high intensity round.
Where It Fits in Training
Threshold training is effective year-round, but it works best in moderation: 1–2 times per week at most. Too much, and it can wear you down instead of building you up. We often use this training method in our Saturday competition class.
In the bigger picture, here’s how it fits:
- Low-intensity training builds your base and helps with recovery.
- Threshold training improves your ability to push hard for longer and is useful all year.
- High-intensity training (max efforts) should be saved for the last weeks before a big competition.
The Takeaway
Threshold training is one of the best tools for getting competition-ready. It won’t replace your easy sessions or your hard finishers, but it fills the middle ground. When combined with a solid base and a smart competition prep, it gives you the endurance to perform at your best when it matters most.
« Lunch Class at BJJ Lab Zürich: Gi Chokes from Turtle | Espen Mathiesen Seminar at BJJ Lab Zürich »Lunch Class at BJJ Lab Zürich: Gi Chokes from Turtle
« Back to blogIn this gi advanced lunch class we worked on attacking the turtle. When an opponent turtles to block a guard pass, don’t let them rest and recover. Instead create a dilemma: defend the choke or give up the guard pass.
We drilled the clock choke, helicopter choke, rolling bow and arrow, and the ezekiel from the back. The focus was on making it dangerous for the opponent to turn away when you pass the guard.
If you want to learn some of the techniques from this class, check out the following reels:
« Backflips and Back Control – Competition Class Vlog | Push Your Limits: Threshold Training for BJJ »Backflips and Back Control – Competition Class Vlog
« Back to blogEvery Saturday our competition team gets together at BJJ Lab Zürich for a mix of skill work, situational sparring, and conditioning. This week’s class had a great energy from start to finish.
We kicked things off with our usual gymnastics warm-up, building coordination and body awareness. By the end, we were working on backflips, with some people trying them without assistance on a big safety mat. It was fun to see everyone encouraging each other and stepping out of their comfort zones.
Next, we worked through positional rounds from different back control situations. Between rounds, we took time for questions and shared tips that helped everyone fine-tune their approach. These short Q&A breaks are a great way to keep improving while still getting plenty of live training.
We wrapped up with our usual threshold training rounds to improve our gas tank and match pace
Connecting Upper Body to Lower Body Attacks – Competition Class Vlog
« Back to blogIn this week’s competition class, we explored how to link upper body attacks with lower body entries and finish sweeps with wrestling. The focus was on fluid transitions — attacking from standing, seated guard, and supine guard positions.
Then we finished with a tough threshold training to build our cardio for future competitions.
Stay Fresh on the Mats: Summer Hygiene Tips for BJJ
« Back to blogSummer training is sweaty. That’s part of the fun. But it also means we need to take extra care with hygiene.
Being clean isn’t just about comfort — it’s about respect. Respect for your training partners, your gym, and yourself.
Here’s how to stay fresh, healthy, and welcome on the mats all summer long.
Shower After Training
After class, take a moment to cool down, then shower as soon as you can. This helps wash away sweat and bacteria before they cause skin issues. It also keeps your gear from developing a smell that’s hard to get rid of.
Need help keeping your gear clean? Read our full guide here:
How to Wash Your BJJ Gear
Clean Gear Only
Only wear clean gear to class. That means your gi, rashguard, and shorts should be freshly washed. If you’re doing two sessions in a row, bring two sets of clothes.
Nobody wants to roll with sweaty gear from the last training. It’s uncomfortable and nasty.
Freshen Up Between Sessions
Training back-to-back? Take a short break to wipe down with a towel and change into dry clothes. Even a quick refresh helps a lot. Your training partners will appreciate it.
Trim Your Nails
Keep your fingernails and toenails short and clean. This helps avoid scratching your teammates and reduces the chance of infections.
It’s a small habit that makes a big difference.
Wear Flip-Flops Off the Mat
Never walk barefoot outside the mat. That includes the hallway, changing rooms, and bathrooms.
Wearing flip-flops helps keep your feet and the mats clean.
Use a Laundry Bag
Don’t just toss your sweaty gi into your gym bag. Use a laundry bag (can be a simple plastic bag) to separate dirty gear from clean stuff. It helps keep your gym bag from smelling and makes laundry day easier.
Wash Your Feet Before Training
If you’ve been walking around all day in shoes, give your feet a quick rinse before class. It’s especially important in summer when feet sweat more.
It takes less than a minute but your training partners will appreciate it.
Cover Small Cuts and Scratches
If you have a scratch or small open wound, tape it up before training. This helps protect both you and your training partners. Keep a roll of athletic tape in your bag just in case.
Wrap Up
Thanks for doing your part to keep it fresh on the mats this summer. Also check out our guide on how to handle summer heat and BJJ training:
How to Survive BJJ Training in the Summer Heat
Backtakes from Passing – Summer Comp Class Vlog
« Back to blogIn this competition class, we focused on refining our backtakes—this time adding a twister hook finish from outside passing. The key idea: get back exposure, then stay connected to the hips and transition to the back.
We kicked things off with basic gymnastics drills to keep building athleticism and coordination, then spent the bulk of the session with positional sparring to sharpen the backtakes.
Even though it’s still summer and the energy is a bit more relaxed, we are still constantly improving. The intensity will ramp up again soon as we get closer to Nogi Europeans—but for now, we’re enjoying the process and laying the foundation.
10 Common Mistakes Beginners Make in Brazilian Jiu-Jitsu
« Back to blogStarting Brazilian Jiu-Jitsu (BJJ) can feel overwhelming. There’s a lot to learn, and you often find yourself in unfamiliar positions. That’s normal. Every black belt started as a white belt and made the same beginner mistakes.
Here are 10 common errors we see at our gym, and how you can avoid them.
Using too much strength
This is the number one beginner mistake. BJJ is all about technique, timing, and leverage. If you try to force everything with strength, you will burn out fast and miss the point of the art. Learn to move with control, stay relaxed, and trust the technique.
Holding your breath
Many beginners hold their breath when they are under pressure. That only makes things worse. It increases stress and drains your energy. Focus on staying calm and breathing evenly, even in tough spots. Controlled breathing is a skill that pays off at every level.
Chasing submissions too early
Everyone wants to get the tap, but submissions don’t work well without control. Learn to hold strong positions like mount or back control first. If you rush a submission from a bad position, you will likely lose it and end up on bottom. Position always comes first.
Gripping too hard
New students often grip everything as tight as possible. The gi, the arms, the neck — and they don’t let go. But strong grips get tired fast. Good grapplers know when to grip, when to release, and how to stay loose and mobile. Don’t squeeze the life out of your own arms.
Being afraid to make mistakes
If you only move when you are sure something will work, you won’t learn much. BJJ is based on trial and error. Try things. Fail. Try again. Every mistake is a chance to improve. You are not supposed to be perfect. You are supposed to get better.
Not tapping
Tapping is how you stay healthy. There is no shame in it. Tap early, tap often, and keep training. Waiting too long can lead to injury. The goal is to learn and come back stronger, not to prove how tough you are.
Not listening during class
When your coach explains something, pay attention. Don’t just watch the movements. Try to understand why they work. The better you understand the details and the purpose, the faster you will improve. If something is unclear, ask questions.
Skipping the basics
Fancy moves are fun to watch online, but they don’t work without solid basics. Focus on guard retention, posture, framing, escapes, and control. These are the tools that will help you survive and succeed on the mat. Build a strong foundation before trying to fly. This is exactly what our BJJ basics course is for.
Inconsistent training
Training once a week is better than nothing, but progress will be slow. Aim for 2 to 3 sessions per week as a beginner. Once your body adapts and you find your rhythm, try to move up to 3 to 4 sessions weekly. Consistency matters more than intensity.
Comparing yourself to others
Everyone has a different path. Some students are younger, more athletic, or have experience in other sports. That doesn’t matter. Focus on your own journey. Ask yourself, “Am I better than I was last month?” That’s the only comparison that counts.
Final thoughts
Mistakes are part of learning. If you can avoid the most common beginner traps, you will improve faster and enjoy the process more. At BJJ Lab Zürich, we support you every step of the way, whether it’s your first class or your first competition.
If you’re new to BJJ, try our structured 5-week beginner course. We provide everything you need to get started.
« Competition Team Update – Summer Training Focus | Backtakes from Passing – Summer Comp Class Vlog »