Meet Bartosz: Episode 3 of Road to Euros 2025
« Back to blogIn this week’s episode, we’re mixing things up. The team was gearing up for a competition the next day, so we stepped away from our usual 12-week training program. Instead, we focused on pulling guard and countering guard pulls—key skills for any competitor.
This time, we’re featuring Bartosz. He shared some valuable lessons from his past competitions. He opened up about mistakes he made, how he fixed them, and how those moments shaped his mindset.
Watch Episode 3 now on YouTube and let us know what you think in the comments! Don’t miss next week’s episode, where we’ll highlight another member of the team and dive deeper into our competition prep.
Meet Vlad: Episode 2 of Road to Euros 2025
« Back to blogWelcome back to the Road to Euros 2025! In this week’s episode, we dive into triangles, the closed guard, and a special twist on the classic hip bump sweep. If you’ve only learned the traditional version, check this out—this one can really surprise your opponent.
This time, we’re featuring Vlad. He likes to joke that he’s a “professional fighter” because he recently got paid for a grappling superfight. But behind the humor is a competitor who takes the sport seriously.
Vlad shares his mindset for competition and his goals for this season. The guys share some Kung Fu Panda quotes and at the end of the episode, we put Vlad’s forearm strength to the test. He’s been training them for two years now, and the results of the challenge will surprise you.
Watch Episode 2 on YouTube to catch all the action, learn some new techniques, and see Vlad in his element. Don’t forget to let us know your favorite moment in the comments, and stay tuned for next week’s episode, where we’ll introduce another member of the team!
Meet Victor: Episode 1 of Road to Euros 2025
« Back to blogWelcome to the first episode of Road to Euros 2025! Over the next 12 weeks, we’ll take you behind the scenes as our team trains for the 2025 IBJJF Gi Europeans in Lisbon. Each week, we’ll share a new story from our gym, showing how we prepare, learn, and grow together.
This week, we’re kicking things off with Victor. He’s a blue belt with big goals and even bigger determination. Last year’s Euros didn’t go the way he wanted. “The last Gi Europeans were just horrible” he admits. But instead of giving up, Victor used it as motivation.
Since then, he’s been working hard to fix those mistakes. He’s improved all around and built more confidence in his game.
Right now, we’re in the offseason block of our 12-week plan. This means the focus is on building a strong base—working on submissions and positional control. As we get closer to the competition, the volume and intensity will pick up.
Victor knows what’s ahead won’t be easy. But he’s ready to push himself.
Watch Episode 1 on YouTube to hear more from Victor and see how we’re preparing for the challenge ahead. Let us know what you think, and stay tuned for next week’s episode as we introduce another member of the team!
The Benefits of Brazilian Jiu-Jitsu for Kids
« Back to blogBrazilian Jiu-Jitsu (BJJ) is a martial art that helps kids grow strong and confident. It’s a fun sport where kids learn to defend themselves without needing to kick or punch. Instead, they use techniques to stay safe and in control. Here’s why BJJ is great for kids.
Builds Confidence and Self-Esteem
In BJJ, kids learn new moves that challenge them. As they practice, they get better and feel proud of their progress. Each success, big or small, boosts their self-confidence. They learn that with hard work, they can handle tough situations—both on and off the mat.
Teaches Focus and Discipline
Brazilian Jiu-Jitsu requires kids to pay attention to details. They have to follow instructions and practice each move carefully. This helps them build focus and discipline, skills they can use in school and in other activities.
Improves Physical Health
BJJ is a full-body workout. Kids become stronger, faster, and more flexible as they train. The exercises keep them active and teach them about the importance of staying fit. Plus, it’s a great way to burn off extra energy!
Encourages Respect and Teamwork
In BJJ, kids learn to work with partners and show respect. They help each other learn and celebrate each other’s successes. This builds a strong sense of teamwork and respect, values that will serve them well throughout life.
A Safe Way to Learn Self-Defense
BJJ teaches kids to defend themselves calmly and safely. It gives them tools to handle situations without using violence. This makes it a great choice for parents who want their kids to learn self-defense in a safe and positive way.
Brazilian Jiu-Jitsu isn’t just a sport. It’s a way for kids to grow in confidence, discipline, and respect. With each class, they become stronger in body and mind. We have kids bjj classes available for all ages at BJJ Lab Zürich.
« Preparing for the IBJJF Gi Europeans 2025: A 12-Week Plan | Meet Victor: Episode 1 of Road to Euros 2025 »Preparing for the IBJJF Gi Europeans 2025: A 12-Week Plan
« Back to blogWith the Nogi Europeans behind us, we now shift our focus to the most important gi tournament in Europe—the IBJJF Gi Europeans 2025. The tournament is about three months away, giving us the perfect time to plan our training in three different 4-week blocks.
Since we just finished a big tournament, it’s too soon to jump into intense training. Instead, we start with an off-season block to build a solid foundation. Here’s how we’ll break it down.

Block 1: Offseason (Weeks 1-4)
During the offseason, we focus on long-term improvements and building a strong base. In this block, we won’t worry too much about our competition game just yet. Instead, we’ll work on pinning and submissions—both offense and defense. Our Saturday competition class will focus on this, helping you sharpen these areas.
For conditioning, we’ll work on low-intensity steady-state (LISS) training. This type of training, also called long slow distance (LSD) or cardiac output training, involves keeping your heart rate between 130 and 150 beats per minute for 30 to 90 minutes. The key is to build up your weekly training volume to see improvements over time.
On the strength side, we’ll focus on building strength and muscle size (hypertrophy). You can use this strength routine for BJJ from our blog, or any other program that fits with your BJJ and conditioning sessions.
Block 2: Preparation Block I (Weeks 5-8)
Now, it’s time to ramp up the training. In BJJ, we’ll focus on playing guard and passing guard, working on our A-game. This is the time to fix any problems in your game until you feel confident in it.
For conditioning, we add a bit more volume and introduce threshold training. Threshold training means staying at your lactate threshold heart rate for 20 to 40 minutes total. You can break this into shorter rounds, but make sure to rest half the duration of your work period. For example, if you do 10-minute rounds, rest for 5 minutes between rounds.
On the strength side, we’ll transition from strength-building to power and explosiveness. This means fewer reps, lighter weights, and a focus on speed.
Block 3: Preparation Block II (Weeks 9-12)
As we get closer to the competition, we shift to making everything more sport-specific. We increase intensity but lower the volume to avoid overtraining. By now, you should have a clear A-game and strategy. The goal in this block is to practice forcing your game onto your opponent, whether from top or bottom.
For conditioning, we keep the threshold training but add cardiac power intervals. This will boost your VO2 max, helping with short-term performance gains. For this, we’ll do 3-6 rounds of 3 minutes, aiming to reach your maximum heart rate and hold it. Rest for 3 minutes between rounds. You should feel completely exhausted by the end of each round.
We will work on some very BJJ specific muscular endurance drills and exercises to make sure that you won’t get tired during your matches.
Conclusion
If you’re planning to compete, make sure to join our Saturday competition class and at least one gi advanced class each week from our schedule. This will help you stay on track with your training. The IBJJF Gi Europeans 2025 will be a great event, and we’re excited to prepare for it as a team. Don’t forget to book your flight and accommodation early, and let your coaches know that you’re going!
« Low Intensity Steady State Training for BJJ | The Benefits of Brazilian Jiu-Jitsu for Kids »Low Intensity Steady State Training for BJJ
« Back to blogLow Intensity Steady State (LISS) training, also known as Long Slow Distance (LSD), is what many people think of when they hear the word “cardio.” It’s a training method that helps build a strong aerobic system, which is key for BJJ and many other combat sports. In fact, the saying “miles build champions” comes from boxing and Muay Thai, where long runs are a regular part of training camps.
In some fight camps in Thailand, you can only fight if you take part in the morning runs. This shows how important coaches think that low-intensity cardio is for fighters.
How to Use LISS Training
To use this method, aim to keep your heart rate between 130 and 150 beats per minute for 30 to 90 minutes. You can use any activity that gets your heart rate into this range—BJJ, running, cycling, rowing, or even swimming.
The goal is to increase the amount of time you spend doing LISS each week. You don’t have to do one long session if you don’t have the time. For example, two 30-minute sessions have the same training effect as one 60-minute session. Pick a session length that fits into your schedule and gradually increase the volume over time.
Why It Works
LISS training works by making your heart more efficient. Over time, it increases the size of the left ventricle of your heart, which means your heart can pump more blood with each beat. This leads to a lower resting heart rate. Research has shown that better endurance athletes often have larger hearts, which allow them to pump more blood during exercise.
LISS During BJJ Training
You can use LISS training while doing BJJ too, especially if you’re preparing for a tournament. Try flow rolling at a steady pace and avoid taking breaks. The key is to keep your heart rate up without over-exerting yourself. This means you’ll need to leave your ego at the door. You might get submitted by people who don’t usually catch you, but the goal here is endurance, not winning.
Another option is to use LISS during drilling. Plan your session ahead of time and only drill techniques you already know. Keep a steady pace, and alternate with your partner every 1-2 minutes. This will help keep your heart rate in the right range.
Conclusion
LISS training is simple but effective. It builds the aerobic base you need to last longer on the mats and perform better in competition. Whether you’re running or flow rolling, the key is consistency. Stick to a steady pace, increase your volume over time, and watch your endurance improve.
« What should I expect from my first BJJ class? | Preparing for the IBJJF Gi Europeans 2025: A 12-Week Plan »What should I expect from my first BJJ class?
« Back to blogYour first basics class at BJJ Lab Zürich will be a welcoming introduction to Brazilian Jiu-Jitsu (BJJ), tailored for beginners. Here’s a breakdown of what you can expect:
- Arrival and Check-in: Arrive about 15 minutes early. Your instructor will greet you and provide a loaner uniform (gi or nogi) for the session. You’ll register for our free trial week on a tablet, which puts you in our system. Once registered, you can check in anytime by entering your name on the tablet near the big TV.
- Getting Ready: Change into your uniform, and remember to wear flip-flops or shoes when off the mat to keep your feet and the mats clean.
- Warm-up: The class begins with a brief warm-up to help you get comfortable with basic BJJ movements, including breakfalls. This teaches you how to fall safely—a key skill for staying safe in the sport and also useful for daily life.
- Learning Takedowns: You’ll then practice a way to move from standing into a grounded position—the “position of the day” using a simple and safe takedown.
- Technique Practice: The instructor will introduce a few techniques from the day’s position, covering either offense or defense (depends on the day).
- Positional Sparring: You and a partner will work within the position of the day, with specific goals in mind. This gives you a feel for realistic, controlled grappling.
Once you complete the five-week basics course, you’ll be familiar with the major positions and ready to try free sparring in our fundamentals program. This structured start will give you a strong foundation in BJJ, helping you feel more confident in the fundamentals and enjoy the journey ahead.
If you’re excited and want to jump into the fundamentals classes before completing the five-week basics course, you’re welcome to do so! Many students appreciate the added challenge. The fundamentals classes build on what’s covered in basics, but the pace is faster, and you’ll have the chance to spar more freely. While we recommend completing the basics course first to ensure a solid foundation, joining fundamentals early can give you a head start on understanding the flow of a full BJJ class. You’ll see how techniques connect and deepen your familiarity with positions, making it easier to absorb new concepts and progress smoothly.
« How to Structure a BJJ Training Week for Maximum Performance | Low Intensity Steady State Training for BJJ »How to Structure a BJJ Training Week for Maximum Performance
« Back to blogI got the idea for this training plan after talking with JT Torres at BJJ and Beach Camp. He explained how he organizes his week into heavy, light and medium days to get the most out of his training week.
This approach is designed for aspiring athletes who want to train hard and reach the next level, not hobbyists who train casually. The key is alternating heavy, light, and medium days to keep progressing without burning out.
Why Heavy, Light, Medium?
The order of heavy, light, and medium days is a smart way to balance intensity with recovery. On heavy days, you push yourself the hardest when you’re the freshest. Then, on light days, you give your body a chance to recover by doing less intense work. Finally, medium days act as a bridge between the two, allowing you to stay sharp without overloading yourself.
- Heavy Days: You focus on intense workouts when your body is well-rested. This could mean heavy lifting, intense sparring, or both.
- Light Days: Light days let your body recover a bit while keeping your mind and technique engaged. You can do light sparring with lower belts or technique drills. The goal is to stay active without adding too much stress.
- Medium Days: These are in-between days where you work hard but not to your maximum. Medium days allow you to build endurance and refine your skills without overloading your system.
You can change the order of days if necessary to fit your schedule, but keep the heavy days apart and make sure that you have a full rest day somewhere.
The Training Schedule
Here’s an example of how you can organize your week with this structure:
Day | Session 1 | Session 2 |
---|---|---|
Monday Heavy Day (Intensity Block) | Strength training (high intensity, low reps) | 6×3 min cardiac power intervals (very hard rounds) |
Tuesday Light Day (Intensity Block) | Light sparring with lower belts | – |
Wednesday Medium Day (Intensity Block) | Medium intensity sparring sessions | Light sparring with lower belts |
Thursday Heavy Day (Volume Block) | 2×20 min threshold training (hard rounds) | Strength training (high volume, more reps) |
Friday Light Day (Volume Block) | Light sparring with lower belts | – |
Saturday Medium Day (Volume Block) | Medium intensity sparring sessions | Medium intensity sparring sessions |
Sunday Rest Day | – | – |
Why This Works
This structure works because it allows you to train hard, but also gives you time to recover. By alternating days of intense work with lighter sessions, you avoid overtraining and injury. This is much better than to train at medium intensity every time. You’re constantly improving your strength, endurance, and technique while letting your body recover between the hard days.
« Seminar Recap: Margot Ciccarelli at BJJ Lab Zürich | What should I expect from my first BJJ class? »Seminar Recap: Margot Ciccarelli at BJJ Lab Zürich
« Back to blogOn September 21, 2024, we hosted an exciting seminar with 2024 Gi European Champion and ADCC Trials Winner Margot Ciccarelli. Margot taught her modern movement-based guard passing, showing us techniques that blend creativity with effectiveness.
The seminar focused on fluid movement and how to use it to pass an opponent’s guard. It was a great chance for everyone, from beginners to experienced practitioners, to learn directly from a champion.
Thank you to Margot and everyone who joined us! Check out the pictures from the seminar below.














What Should a Beginner Know Before Starting BJJ?
« Back to blogWhat Should a Beginner Know Before Starting BJJ?
Starting Brazilian Jiu-Jitsu (BJJ) can feel overwhelming at first – and that’s completely normal! Whether you’re fit or just starting your fitness journey, remember that everyone begins as a beginner. Here at BJJ Lab Zurich, we’re here to help you on that path.
Below are a few things to keep in mind as you begin:
The Importance of Tapping
In BJJ, “tapping” means signaling to your partner when you’re in a difficult position. It’s not a sign of defeat – it’s a smart way to stay safe and learn. Don’t hesitate to tap when you need to; it helps prevent injuries and keeps you on the mat.
Focus on Learning, Not Winning
As a beginner, your goal should be to learn the techniques, not to win every match. BJJ is about long-term growth. It’s okay to make mistakes and lose now – that’s how you improve. Embrace the process of learning!
Consistency Over Intensity
Showing up regularly is more important than going all out every session. Consistency is the key to progress. Training a few times a week at a steady pace will help you improve faster than training too hard and burning out.
Cardio and Fitness Will Improve
You don’t need to be in top shape to start BJJ. As you train, your fitness levels will naturally improve. You’ll notice that your cardio, strength, and flexibility get better over time. Stick with it, and you’ll feel the difference.
You Don’t Need to Be an Athlete to Start
BJJ is for everyone, not just athletes. Whether you’re young, old, fit, or just beginning to work out, there’s a place for you on the mats. The most important thing is to show up and give it a try – we’ll take care of the rest!
Ready to Start?
At BJJ Lab Zurich, our 5-Week Basics Course is the perfect place to begin your journey. You’ll learn the most important techniques in a beginner-friendly environment, setting a strong foundation for your BJJ training. By the end of the course, you’ll feel confident and ready for the next step.
« Are You Too Old to Start BJJ? | Seminar Recap: Margot Ciccarelli at BJJ Lab Zürich »