Episode 1 – The Road to Worlds Begins

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The IBJJF World Championship is the most important gi tournament in Brazilian Jiu-Jitsu. It brings together the best athletes from around the world. This year, four athletes from BJJ Lab Zürich are getting ready to step onto that stage. We’re filming the whole journey.

This is Episode 1 of our competition vlog. In this episode, we focus on two things: how to deal with stalling and improving our cardio.

Learning to Handle Stalling

Stalling happens a lot in big matches. When the stakes are high, some competitors slow the pace to avoid risks. If you don’t know how to break through that, you can lose without ever getting to play your game.

So we’re working on specific strategies to deal with stalling. In this class we focused on double lasso, how to break it and create opening to start passing again.

Building World-Class Cardio

To win at Worlds, technique isn’t enough. You need lungs. You need to push the pace in hard matches.

That’s why we’ve added Nordic 4×4 intervals to our training. It’s a VO₂ max method used by endurance athletes. Four rounds of 4 minutes, at a pace just below your max, with short rests in between. It’s tough—but it works. It trains your body to recover faster and work harder, even under pressure.

Thanks for watching, and stay tuned for Episode 2.

« How Long Does It Take to Get Good at BJJ?

 

How Long Does It Take to Get Good at BJJ?

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One of the most common questions people ask when starting Brazilian Jiu-Jitsu is: how long does it take to get good? The answer depends on how you define “good.” For some, it means being able to defend themselves in a real-life situation. For others, it means earning a belt or winning a competition. The truth is, there are different stages of progress in BJJ, and each one brings a new level of skill, confidence, and understanding.

What Does “Good” Actually Mean?

In the beginning, many people aim to be able to handle themselves against someone who has never trained. That usually happens after a few months of regular practice or after completing our structured basics course. At this stage, you’re learning how to stay safe, how to escape bad positions, and how to apply a few key techniques.

The next big milestone is the blue belt. On average, it takes around two years to earn, though it can be shorter or longer depending on how often you train and how quickly you learn. A blue belt means you have a good understanding of the fundamentals and know what to do from all the major positions. You don’t have to be an expert, but you can hold your own against most people your level. Competing can help you get there faster, but it’s not a requirement.

As you keep training, your goals and your idea of “good” start to change. At purple belt, you’re not just surviving anymore—you’re starting to understand all the advanced techniques and can play the same game that the best in the sport play. At brown belt, your fundamentals are sharp, and you move with confidence and control. It takes years to reach these levels, but you’ll notice real improvement long before then.

The First Year Is the Hardest

The early months of BJJ often feel the hardest. It’s tough to try new moves when everyone around you is better. If you’ve done other sports before, especially grappling or contact sports, you might adapt faster. But even if you’ve never trained anything before, don’t worry. With time, the gap closes. Everyone starts at zero.

The real key to progress isn’t talent—it’s consistency. Training three to four times per week is a great pace for most people. Training more often can lead to faster results, but it doesn’t always mean you’ll improve more for every hour you spend. If you train less than twice a week, progress is still possible, but it’s slower and can feel frustrating at times.

How to Improve Faster

If you want to improve faster, there are a few simple things you can do. Try to catch at least one of each basics or fundamentals class every week. Each one covers a different angle of the week’s theme. Study the technique videos on BJJ Lab Online and watch your own sparring rounds (also possible on BJJ Lab Online). Taking notes after class helps lock in what you’ve learned. Most importantly, train to learn—not just to win. Play with new techniques, take risks, and focus on the long game.

Avoiding Common Pitfalls

There are also a few things to avoid. Training too hard all the time can lead to injuries and slow learning. It has its place, especially before a competition, but not every day. Chasing flashy techniques while skipping the fundamentals is another common trap. Fancy moves only work when your basics are solid. And finally, don’t get too comfortable. Test yourself now and then—join our competition class or sign up for a local tournament. You’ll learn a lot about where you are and what to work on next.

Progress Over Belts

Most of all, try not to chase belts. It’s tempting, but it often leads to frustration. Focus on getting better instead. Worry about your skills, not your belt. If you keep showing up, keep learning, and enjoy the process, the belts will come with time.

So how long does it take to get good at BJJ? Long enough that you’ll have to be patient—but not so long that you won’t notice progress along the way. Keep training, and you’ll be surprised by how far you’ve come before you even realize it.

« BJJ Lab at Grappling Industries Geneva | Episode 1 – The Road to Worlds Begins »

 

BJJ Lab at Grappling Industries Geneva

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This past weekend, a small team from BJJ Lab traveled to Geneva to compete at Grappling Industries. Everyone put on a great performance and showed great technique.

Here are the results:

🥇🥇 Annaïs
🥇🥈 Taieb
🥇🥈 Onur
🥇 Jonas
🥈 Victor
🥉 Salome

A special shout-out to Onur, who won gold after only four months of training BJJ. An incredible achievement!

We are proud of everyone who competed and grateful to all the teammates, friends, and family members who came to support.

You can watch the vlog from the event below:

« How To Tie Your BJJ Belt | How Long Does It Take to Get Good at BJJ? »

 

How To Tie Your BJJ Belt

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If you are new to Brazilian Jiu-Jitsu, or if you usually train nogi and forgot how to tie your belt, this is for you. Tying your belt can feel confusing at first, but it gets easy with a little practice.

There are two common ways to tie your belt: the standard knot and the diamond knot. Both look clean and fulfill the same purpose. Pick the one you like best.

Standard Knot

The standard knot is the fastest and easiest way to tie your belt. It is the most common method in BJJ.

In competitions like IBJJF tournaments, there is a time limit to fix your belt. The standard knot is a good choice because it is quick to tie and holds reasonably well during matches.

Watch the video below to learn the standard knot:

Diamond Knot

The diamond knot looks a little sharper and holds very tightly. It is a good option if you want your belt to stay in place during hard training or if you care about a neat look.

In the video below, we show two versions: the diamond knot and the perfect diamond knot, which has one extra step to make it even cleaner.

Watch the video below to learn the diamond and perfect diamond knots:

Final Tips

• Practice tying your belt a few times before class until it feels natural.
• Make sure the belt is not twisted when you wrap it around your waist.
• Try to keep the ends of the belt about the same length.

Soon it will feel like second nature. See you on the mats!

« How to Safely Open the Closed Guard (BJJ Fundamentals) | BJJ Lab at Grappling Industries Geneva »

 

How to Safely Open the Closed Guard (BJJ Fundamentals)

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The closed guard is one of the most powerful guards in jiu-jitsu. That’s why it’s so important to learn how to open it safely — without getting swept or submitted.

In this video, we teach a simple and effective system to open the closed guard in both gi and nogi. The key is to stand up quickly and keep good posture so your opponent can’t break you down or start attacking.

Once you’re standing, you’ll learn how to push on the knee and step back until the guard opens. We also show how to deal with common problems, like your partner grabbing your ankles, trying to sit up, or pulling on your head.

In the gi, we show how to lift your partner using your hips and grips to make the opening even easier. You’ll also learn how to handle tough positions like high guard or when your partner has very long legs.

This system keeps you safe and in control — and once the guard is open, you’re ready to start passing.

Watch the video to see the full system and start using it in your own training.

« Zone 2 Training for BJJ: Building Your Gas Tank | How To Tie Your BJJ Belt »

 

Zone 2 Training for BJJ: Building Your Gas Tank

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What Is Zone 2 Training?

Zone 2 training is low-intensity aerobic work. You move at a steady pace, just enough to raise your heart rate and breathing slightly, but not so much that you’re out of breath. At this pace, your body mainly burns fat for fuel and trains your aerobic system—the part responsible for long-lasting energy.

Over time, Zone 2 causes several important changes to your cardiovascular system:

• Your heart (specifically the left ventricle) gets bigger, so it can pump more blood with each beat. This means your heart doesn’t need to beat as often, which lowers your resting heart rate.
• You build more capillaries, the tiny blood vessels that deliver oxygen to your muscles. This helps your muscles work longer without tiring.
• Your mitochondria—the parts of your cells that turn oxygen and fuel into energy—increase in number and size, which improves how efficiently your body uses oxygen.

These changes mean your body can do more work with less effort. You’ll recover faster between rounds, last longer during training, and feel less exhausted during long sessions.

Many top-level grapplers include Zone 2 in their routine. In boxing and MMA, this kind of training is often called “roadwork.” Same idea—different name.

“Zone 2 builds your gas tank so you can roll harder, longer, and recover faster.”

How Do You Know You’re in Zone 2?

Zone 2 is usually defined as low-intensity aerobic training, where your body uses mostly fat for fuel and can keep going for a long time. For many people, this falls around 60–70% of their maximum heart rate.

A common estimate is:

180 minus your age = rough Zone 2 heart rate

The actual range can vary from person to person, depending on your fitness level, genetics, and training history. Some people hit Zone 2 at a much lower heart rate than the formula suggests.

If you want the most accurate number, you’ll need to test your maximum heart rate. But for most people, that’s not necessary.

A more practical and surprisingly accurate method is to go by feel:

• You should be able to theoretically hold a conversation, but your breathing is noticeably deeper (that doesn’t mean you should talk during your rounds).
• You’re not gasping, but you’re also not totally relaxed.
• It should feel easy, like you could keep going for an hour or more.
• If it feels too hard to talk, you’re probably going too fast. If it feels too easy, you might still be in the right place—Zone 2 is meant to feel easy.

Using a heart rate monitor can help, especially a chest strap for better accuracy, but it’s not required.

How to Do Zone 2 Training During BJJ

You can train in Zone 2 while rolling, but it takes control and the right mindset. The goal is to keep your heart rate low and steady—so you stay in the right zone and don’t burn out.

Here’s how to do it:

• Pick the right partners. Choose training partners who are lighter, less experienced, or willing to match your pace. Let them know you’re rolling light.
• Set a speed limit. Move smoothly and avoid fast, explosive actions. Think flow, not fight.
• Keep the roll going. Don’t stall or sit out. Keep moving at a steady pace for the whole round.
• Stay relaxed. Use just enough strength to stay safe, but no more. Let go of the need to “win” every exchange.
• Focus on clean technique. Use this time to work on timing, positioning, and transitions—not submissions or scrambles.
• Avoid spikes. If your heart rate suddenly jumps, back off the pace. Let your partner win the exchange if you can’t keep up with their pace.

Rolling like this may feel too easy—but that’s the point. You’re building your engine, not testing it.

Zone 2 Training Outside of BJJ

You don’t have to be on the mats to build your gas tank. In fact, doing Zone 2 outside of BJJ can be a smart way to stay consistent—especially when your joints need a break or you can’t train.

Some of the best low-impact options are:

• Biking – easy on the body and great for long, steady sessions
• Running – simple and effective if your joints can handle it
• Rowing – full-body and easy to pace
• Swimming – gentle on the joints and great for breath control

Aim for 2 to 4 sessions per week, each lasting 30 to 60 minutes or more. But remember—you might not need extra sessions if you’re already getting enough steady, light-paced rolls during BJJ. That counts as Zone 2 too.

If your schedule and recovery allow, you can add more sessions on top of your BJJ training to increase your total aerobic volume. Just watch how your body responds and adjust as needed.

What matters most is your total weekly time in Zone 2. You can split it into shorter blocks, and it doesn’t have to be perfect.

Zone 2 is also a great tool during vacation, injury recovery, or times when you’re off the mats. It helps you maintain your engine and stay ready for harder training later.

“Zone 2 is all about time—not intensity. Just stay in the right zone and be consistent.”

How Long Until You See Results?

If you train in Zone 2 for 3 to 5 hours per week, you’ll likely start noticing changes within a few weeks. Many people feel:

• Better endurance
• Faster recovery between rounds
• Lower resting heart rate
• More energy during long training sessions

These improvements build up slowly but steadily. Like compound interest, the more consistent you are, the bigger the payoff over time.

The best part? Zone 2 adaptations are long-lasting. Once you build a strong aerobic base, it sticks with you—especially if you maintain it with regular training. Even short breaks won’t erase your progress completely.

You don’t have to go all-in right away. Just start where you can and build from there. The key is consistency, not perfection.

« Weight Cutting for BJJ: Day-Before Weigh-In Strategy | How to Safely Open the Closed Guard (BJJ Fundamentals) »

 

Weight Cutting for BJJ: Day-Before Weigh-In Strategy

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Cutting weight for a competition can be tricky. If done wrong, it can leave you weak and exhausted. If done right, you’ll step on the mats feeling strong and ready. This guide is based on best practices from the Australian Institute of Sport (AIS) weight-cutting guidelines and is designed for BJJ athletes who weigh in the evening before competing the next day.

How Much Weight Can You Cut?

For a day-before weigh-in, most athletes can safely cut 3-5% of body weight without major performance loss. Some experienced athletes push it to 5-7%, but anything beyond that increases risk. The key is losing mostly water weight, not muscle.

The Week Before Weigh-In

Your goal is to reduce water retention and gut content while keeping energy levels high.

1. Reduce carbs: Carbs store water. Lowering intake slightly (not cutting completely) can help drop extra water weight.
2. Lower fiber: Fiber holds water and adds weight in the gut. Stick to low-fiber foods like white rice and lean protein.
3. Drink more water: Start water loading about 5 days out by drinking 7-10 liters per day to help flush out excess sodium.
4. Reduce sodium intake: Salt makes you hold water. Lower your intake 2-3 days before weigh-ins.

24 Hours Before Weigh-In

Now it’s time for the final adjustments.

• Morning check: Weigh yourself. If you’re close to your target, you only need minor tweaks.
• Light sweating: If needed, use a hot bath (not sauna) or light movement in a sweat suit to drop the last bit of water.
• Minimal food: Stick to small, low-fiber, low-carb meals like eggs, chicken, or fish with white rice.
• Small sips of water: If you’re still over, limit water intake, but don’t cut it completely.

Rehydration After Weigh-In

After stepping off the scale, the goal is to rehydrate properly without bloating.

1. First 30 minutes: Drink an electrolyte drink (not just water) to replace lost minerals.
2. First hour: Start sipping small amounts of water—don’t chug it all at once.
3. First 2-4 hours: Eat small, easily digestible meals (white rice, lean protein, fruits) to restore glycogen. Avoid high-fat or high-fiber foods that slow digestion.

Before bed, have one last meal and keep drinking fluids steadily.

Competition Day Nutrition

By the time of your first match, your body should be fully rehydrated and fueled. Stick to simple meals leading up to your match:

• Breakfast (2-3 hours before): Oatmeal with banana, toast with honey, or rice with eggs.
• Small snacks before competing: A sports drink, fruit, or rice cakes with honey for a quick energy boost.
• Stay hydrated: Sip water throughout the morning but don’t overdo it.

Final Thoughts

A day-before weigh-in gives you an advantage—but only if you cut weight smartly. Keep the cut within a safe range, focus on hydration and recovery, and fuel your body properly before competing. Make sure you practice your weight cut at a smaller tournament first before you do it for an important tournament.

« How to Pass with the North-South System | Zone 2 Training for BJJ: Building Your Gas Tank »

 

How to Pass with the North-South System

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Our north-south passing system is a great way to get past your opponent’s guard if your regular outside passes don’t work. It works against different reactions and gives you multiple options to finish the pass.

The key to this system is finding the right angle and dealing with their frames to close the distance. If your opponent gives you space, you can post on the mat and run around with the hand block pass. If they keep everything closed off, walk all the way around and approach from the other side. If they try to recover by throwing their legs up, you can duck under and pass under their leg (and go back to a backstep if they block that).

Check out the video for details on each option!

By practicing these reactions, you’ll always have a way to get past your opponent’s guard in addition to your regular outside passes.

« Train Like Jozef Chen: The Smart Way to Improve Faster in Jiu-Jitsu | Weight Cutting for BJJ: Day-Before Weigh-In Strategy »

 

Train Like Jozef Chen: The Smart Way to Improve Faster in Jiu-Jitsu

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Jozef Chen is one of the most exciting young talents in Jiu-Jitsu today. Many people wonder how he’s been able to improve so quickly. His approach to training is different from most competitors. Instead of just rolling hard every day, he follows a structured system that allows him to refine his game while still growing in new areas.

His training philosophy is built around three key ideas:

• Training for growth vs. performance
• Making smaller circles to refine techniques
• Investing in loss to accelerate improvement

These concepts come from The Art of Learning by Josh Waitzkin, a book that many top-level competitors use as a guide to skill development. But instead of just theory, Jozef applies these ideas in a way that makes his training incredibly effective.

Growth vs. Performance: Training With Intention

Most people approach every training session the same way. They either try to win every round or they go too light without a clear goal. Jozef, however, separates his training into different phases.

• Performance Training: This is when he sharpens his best techniques under pressure, focusing on execution.
• Growth Training: This is where he experiments, works on weaknesses, and tries new ideas without worrying about the result.

Many grapplers only train for performance. They rely on their A-game and avoid taking risks in the gym. This slows down improvement. The key is balancing both modes so that you can develop new skills while still keeping your sharpest techniques competition-ready.

One way to do this is by splitting your training into different intensities throughout the week. A good structure for someone training six days a week could be:

• 2 hard days – Focus on performance. Test your A-game in high-intensity rounds.
• 2 medium days – Work on your B-game. Let people get to their best positions and try to beat them from there.
• 2 easy days – Play with unusual positions, experiment, and explore new techniques.

This system allows you to develop a strong A-game while still rounding out your skills in all areas.

Making Smaller Circles: Refining the Details

Instead of constantly adding new techniques, Jozef focuses on refining what he already does well.

The idea of making smaller circles comes from Waitzkin’s book. It means taking a skill you already have and breaking it down into the smallest details. By improving the micro-adjustments—like grip placement, weight distribution, and timing—you make your technique much more effective without changing the overall movement.

For example, if you have a solid knee-cut pass, you don’t need a completely new passing system. Instead, you can refine:

• The exact moment you apply pressure
• The way you adjust your underhook
• How you shift your weight to prevent counters

By focusing on these details, your technique becomes sharper and more reliable without needing to learn something entirely new.

Investing in Loss: Using Training to Learn

Most people hate losing in the gym. They avoid putting themselves in bad spots because it feels like failure. Jozef does the opposite—he lets people get him in bad positions to force improvement.

This idea is called investing in loss. It means viewing mistakes as a necessary step toward improvement. If you only play to win in training, you’ll avoid risks and limit your growth. But if you’re willing to lose in the short term, you can fix weaknesses and become much harder to beat in competition.

One way to apply this is by letting your training partners get to their good positions. Let them get to their best attacks and work your way out. This forces you to develop real solutions for difficult scenarios instead of just avoiding them.

Over time, this approach makes you much more complete as a grappler.

Training Like Jozef Chen

Jozef’s training approach isn’t about doing more—it’s about doing better. Instead of just rolling hard every day, he structures his training to ensure steady improvement in all areas.

• Separate your training into performance and growth phases.
• Split your training intensity into hard, medium, and easy days for better balance.
• Focus on refining your best techniques instead of constantly chasing new ones.
• Invest in loss by allowing yourself to struggle in training.

If you want to improve faster, stop training without a plan. Train like Jozef Chen—with intention, structure, and a focus on long-term development.

« Comp Team Vlog ft. Marlon Tajik | How to Pass with the North-South System »

 

Comp Team Vlog ft. Marlon Tajik

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After taking it easy following the European Championships, we’re back in action at BJJ Lab Zürich! The last few weeks have been a well-earned break, but now it’s time to refocus. While there are no major competitions on the horizon, several of our students will be stepping onto the competition mats for the first time. That means adjusting our comp class to make sure everyone is prepared—without the intense grind we had leading up to Europeans.

Training Focus: Guard Retention

We kicked off today’s training with a guard retention drill. The goal? If you’re on the bottom, your job is to recover guard. For our more advanced athletes, this means working back to their favorite upper or lower body guards, like K-guard or collar-and-sleeve. For beginners, we emphasize closed guard—one of the strongest positions in BJJ, especially at white belt. Closed guard is not only a powerful position but also a difficult one for opponents to escape, making it a great tool for early competition success.

Simulated Matches for Competition Prep

Next, we moved into simulated matches. We set up a full competition experience with a referee and background noise to help recreate the stress and energy of an actual event. The goal is simple: first to score. This helps our competitors get comfortable with the opening moments of a match so that on competition day, they’re less nervous and more prepared.

Special Guest: Marlon Tajik

We were lucky to have a special guest on the mats today—Marlon Tajik from Sweden. He’s one of the best brown belts in the world right now, fresh off a double gold performance at the European Championships. That means he won both his weight class and the open weight division! Having him here was an amazing opportunity for our team to roll with a world-class athlete and gain valuable experience.

Conditioning: Threshold Training

After sparring, we moved into our conditioning phase. Today’s focus was threshold training—pushing hard while staying right at the edge of the anaerobic threshold. We structured it into five-minute rounds, where athletes stayed in for two rounds and rested for one. To add intensity, we rotated fresh training partners in each round. The first rotation was “first to score,” while the second round continued until submission.

Finishing Drills: Speed and Endurance

To wrap up, we pushed through a series of speed and passing drills—top spins, duck-unders, and jump-overs. These movements build muscle endurance and mental toughness, especially when fatigued. The structure was simple: 45 seconds of high-intensity work, followed by 90 seconds of rest, repeated several times. It’s a tough way to finish, but these drills help our athletes dig deep and push through exhaustion—just like they’ll need to do in competition.

Watch the Full Episode Below!

That’s it for today! We’ll be back next time with more updates as we prepare for our upcoming competitions. See you on the mats!

« How to Pass Half Guard and Get to Mount | Train Like Jozef Chen: The Smart Way to Improve Faster in Jiu-Jitsu »