What to Expect From Your First Jiu Jitsu Class at BJJ Lab Zürich
« Back to blogWalking into your first jiu jitsu class can feel a bit intimidating, even if you have done other sports before. The good news is that our Basics classes are built for people who are brand new. You do not need to know anything in advance, and you will not be thrown into a room full of experts with no explanation.
If you want to plan your visit, check our class schedule and how to find the gym.
When you arrive
You will be greeted by the instructor when you walk in. If it is your first time, just say so. We will help you get set up and point you in the right direction.
You will quickly register on the reception tablet, then you will get a loaner gi or nogi set. After that, you can change in the changing rooms. If you brought your own gear, that is fine too, but you do not need anything special for your first class. Please note that your own gear can now have any zippers or pockets anywhere, as these can be dangerous for your training partners and damage the mats.
What to bring and what to wear off the mats
Bring a water bottle if you have one. We also have a tap, plus a fridge with drinks available.
One important rule: wear shoes or flipflops whenever you are not on the mats. That includes walking to the changing rooms and bathrooms. It is simple, but it keeps the training area clean for everyone.
What the Basics class looks like
The class starts with an easy, movement-based warmup. It is meant to get you moving and comfortable, not to crush you. If something feels awkward, that is normal. Most movements in jiu jitsu are new at the start.
After the warmup, you will learn a simple takedown that lands you in the position of the day. We keep it basic on purpose, so you can focus on good habits and safe training.
From there, you learn the submission of the week. You will get clear steps, what to pay attention to, and how to do it in a controlled way.
Then you will learn either two escapes or two attacks from that same position, depending on the day. The idea is that you always build around one theme, instead of jumping randomly from move to move.
At the end, you get to practice from that position against a resisting partner. This is where things start to feel like real jiu jitsu, but it is still structured. You are not expected to “win”, you are expected to try the things you just learned.
After class
After class, you can head out right away, but you are also welcome to hang around. A lot of people stay to chat, ask the coach a question, or just get to know the room. If you are unsure about anything you felt during training, this is a good time to bring it up.
If you want a more guided start
If you like the idea of a clear plan for your first weeks, take a look at our Jiu Jitsu Basic Course. For general beginner questions, you can also read our complete beginner’s guide or check the FAQ. If you want to see current options, prices are here, and if anything is unclear you can reach us via Contact Us.
« Passing the Spider Lasso Guard | Is Brazilian Jiu-Jitsu Good for Weight Loss? »Passing the Spider Lasso Guard
« Back to blogHere is a sneak peek into one of our advanced classes at BJJ Lab Zürich. The topic is passing the spider lasso guard, which can be one of the most annoying positions for the top player in the gi.
Trying just single techniques won’t work against a good lasso player, as they can shift the position slightly to avoid any of the pass attempts. There is no single technique that will always work. This is why we are teaching a complete passing system, so that you can adapt to the bottom players position and reactions and find a way to pass even if they block some of your pass attempts.
The first pass in the system is a simple throw by. This simple and effective pass works best when the lasso is not too tight.
If they tighten the lasso and pull their elbow back to avoid the throw by, you can shuffle around the side to step on their biceps to break their grip. This then leads to another throw by pass variation to finish after you have gotten rid of the lasso.
Your opponent can stop the step on the biceps if they put in their lasso leg very deep. This together with a good pull on the sleeve makes the previous two passes hard to execute. In that case, drive your knee down the middle onto their belly and grab your own pant leg, then you can circle your hand to the outside and create an opportunity for a bullfighter pass variation.
If your opponent tries to stop that too by keeping you off-balance with the spider side, you can pull their body towards their spider side, pin their leg and circle your hand to clear the spider side first. From there, keep their leg pinned and use a leg trap to get to a leg drag position where you can break the grip and pass to the outside.
2 Golds and 1 Silver at the IBJJF Europeans
« Back to blogThis year’s IBJJF European Championships in Lisbon were very successful for our team. We came home with two golds and one silver. This is one of the biggest tournaments of the year and it’s always great to measure yourself against the best in the world.
🥇 Alex – Master 3, Brown, Feather
🥇 Gosia – Master 2, White, Heavy
🥈 Jorge – Master 7, Blue, Light Feather (at 61 years old!)
Gosia didn’t just take the medal home, she also earned her blue belt on the podium after a dominant performance on the mats.
Alex keeps delivering at Euros
Alex continues his great performances at the IBJJF European Championships. He is a seasoned competitor and has won here before at the lower belts, and this year he did it again at brown belt. He had three tough matches in a row against very good opponent and came out on top in all of them.
Jorge managed to get the silver medal. We are really proud of him, not just because of the result but because he is still doing what he loves and still competing at 61 years old. This is no small feat already. But he also had a great performance on the mats, with a dominant performance in his first round where he passed and won by armbar. Unfortunately he ended up losing the finals, but he still set a great example for us all.
« Why 2026 Is the Perfect Year to Start Brazilian Jiu-Jitsu | Passing the Spider Lasso Guard »
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 Europeans | 2 Golds and 1 Silver at the IBJJF Europeans »Double 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.