CATEGORY
For Practicioners
The blog posts are tips that will help you on your Brazilian Jiu Jitsu journey at the BJJ Lab Zürich from white to black belt.
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Lunch Class at BJJ Lab Zürich: Gi Chokes from Turtle
In 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 […]
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Stay Fresh on the Mats: Summer Hygiene Tips for BJJ
Summer 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 […]
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How to Survive BJJ Training in the Summer Heat
Training BJJ in the summer can be tough. The room is hot, your gi feels heavy, and you start sweating before warm-ups even begin. Follow the advice in this post to make training in the summer heat much more enjoyable. Drink More Water (and Start Early) If you only start drinking water right before training, […]
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These Lasso Sweeps Work Every Time vs Kneeling Passers
When a passer plants both knees on the mat, many guards stall. The lasso guard does the opposite—it gives you easy sweeps and fast arm-bars. Below are four high-percentage attacks we teach in the Advanced Gi Curriculum at BJJ Lab Zürich. Tilt Sweep + Easy Arm-Bar Scissor Sweep vs Posted Knee Knee-Lever Sweep When Your […]
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5 BJJ Moves Your Opponent Won’t See Coming
In Brazilian Jiu-Jitsu, the classic advice is “position before submission”—and for good reason. Most of the time, controlling the position gives you the best chance to finish. But sometimes, a well-timed surprise move can catch your opponent off guard and shift the whole match. Here are five techniques that aren’t part of everyone’s game but […]
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How Long Does It Take to Get Good at BJJ?
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 […]
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Zone 2 Training for BJJ: Building Your Gas Tank
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 […]
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Train Like Jozef Chen: The Smart Way to Improve Faster in Jiu-Jitsu
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 […]
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The Best Way to Train BJJ: How We Do It at BJJ Lab
There’s a lot of debate in the BJJ community about the best way to train. Some say traditional drilling is outdated, while others claim the ecological approach is the future. The reality? No single method is perfect on its own. The best way to develop strong technique and apply it in live sparring is to […]
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How to Stay Motivated and Get Better at Jiu-Jitsu
Getting good in Jiu-Jitsu can feel like an impossible task. Many people start with excitement but lose motivation and quit after some time. Discipline and hard work are important, but they aren’t enough on their own. What really helps is building a positive feedback loop. When training feels like fun, not work, you can stay […]