GRACIE BRAZILIAN JIU-JITSU
Wir überlassen dein Vorankommen nicht dem Zufall! In 34 Doppelwochen erlernst du die wichtigsten Selbstverteidigungstechniken gegen die am häufigsten vorkommenden Angriffe auf der Straße. Der Einstieg ist JEDERZEIT möglich.
| 1 | Distance Management, Closing the Gap Mount: Trap ’n Roll > Guard: Underhook Guard Pass > Cross Side: Knee Slide > Mount |
| 2 | Entries 1 – 2 Mount: Positional Control, Striking, Bent Armlock, Bent Arm Lock Defense |
| 3 | Large Outside Trip Takedown Mount: Power Shrimp Escape, Heel Hook, Trap ’n Roll Reversal |
| 4 | Hammerlock Takedown Mount: Elbow Escape |
| 5 | Circle Takedown Mount > Mod. Mount > Back Mount > Turtle > Back Control > Mount |
| 6 | Straight Armlock Takedown, Head Takedown Mod. Mount: Arm Wrap, Striking, Arm Wrap Defense, Escapes 1 – 3 |
| 7 | Entries 3 – 5 Mod. Mount: Chokes 1 – 2, Straight Arm Lock, Straight Arm Lock Defense 1 |
| 8 | Knee Tap Takedown Back Mount: Rear Naked Choke, Turning Escape |
| 9 | Body Fold Takedown Turtle: Stretch Out, Rear Naked Choke, Shoulder Throw |
| 10 | Low Single Leg Takedown Back Control: Rear Chokes 1 – 4, Escapes 1 + 2 |
| 11 | Leg Hook Takedown Guard: Stike Defenses 1 – 4 |
| 12 | Spin Throw Closed Guard (AI): Arm Triangle, Hook Sweep, Back Take, Arm Triangle Defense |
| 13 | Rear Takedown, Lift ’n Dump Takedown Closed Guard (AO): Reveres Bent Arm Lock, Bent Arm (Wing) Lock, Back Take |
| 14 | Rear Takedown, Valley Drop Takedown Closed Guard (AO): Reverse Bent Arm Lock, Hip Bump Sweep |
| 15 | Rear Trip Takedown Spider Guard (AI): Double Straight Arm Lock, Balloon Sweep |
| 16 | Rear Naked Choke Spider Guard (AI): Straight Arm Lock, Flower Sweep, Stacking Straight Arm Lock Defense |
| 17 | Low Line Kick (Snap Kick, Stomp Kick) Spider Guard (AO): Leg Triangle Choke, Leg Triangle Choke Defense |
| 18 | Wrist Grab Defenses 1 – 3 Knee Shield Guard: Scissors Sweep, Leg Triangle Choke, Back Take, Foot Look Defense |
| 19 | Sleeve Grab / Hand Choke Defense Open Guard: Ankle Grab Sweeps 1 – 3, Technical Get Up |
| 20 | Half Cross Choke (Wall Pin) Defense Open Guard: Kick Defense, Scissors Takedowns / Sweeps, Technical Get Up |
| 21 | Standing Scramble: Sacrifice Throw (Hook Sweep) Closed Guard: Standing Up Guard Break, Knee Shield Guard Break, Counters |
| 22 | Shoot Defense, Hook Sweep (Forced Guard Pull) Closed Guard: Strikes, Low Guard Break, Foot Lock 1 – 3, Cross Knee Slide Pass |
| 23 | Bear Hug Defense Cross Side: Knee Ride, Brabo Choke, Brabo Choke Defense |
| 24 | Rear Naked Choke Defense Front Side: Strikes, Leg Bent Arm Lock, Bent Arm Lock (Cross Side), Escapes 1 + 2 |
| 25 | Side Head Lock Defense 1 -4 Scarf Hold: Strikes, Leg Bent Arm Lock, Arm Triangle Choke, Escapes 1 – 4 |
| 26 | Guillotine Choke Defense Cross Side: Shoulder Choke, Frame > Guard Recovery, Frame > Front Turtle |
| 27 | Knee Tap Takedown Cross Side: Underhook Back Take | Dog Fight: Arm Drag Takedown, Roll Over |
| 28 | Body Fold Takedown Inverted Side: Reverse Bent Armlock, Mounting |
| 29 | Low Single Leg Takedown North South: Reverse Bent Armlock, Reverse Bent Armlock Defense |
| 30 | Leg Hook Takedown Helicopter Drill |
| 31 | Spin Throw Cross Side: Backdoor Escape, Front Turtle: Anaconda Choke, Brabo Choke |
| 32 | Rear Takedown, Lift ’n Dump Takedown Front Turtle: Guillotine Choke, Escapes 1 – 2 |
| 33 | Rear Takedown, Valley Drop Takedown Side Turtle: Cross Face, Tilt, Bulldog Choke | Rear Turtle: Cross Side Take |
| 34 | Rear Trip Takedown Half Guard: = Half Guard, Half Mount, Half Cross Side, Half Front Side |
März 2026
Mo. 02.03. ▸ 5.1 | Mi. 04.03. ▸ 22.1
Mo. 09.03. ▸ 5.2 | Mi. 11.03. ▸ 22.2
Mo. 16.03. ▸ 6.1 | Mi. 18.03. ▸ 23.1
Mo. 23.03. ▸ 6.2 | Mi. 25.03. ▸ 23.2
Mo. 30.03. ▸ 7.1 |
Schritt 1: Die Techniken erlernen
In der ersten Woche lernst du die im Themenblock aufgeführten Technken und drillst diese, bis sie grob sitzen.
Schritt 2: Reflexe entwickeln
In der zweiten Woche entwickeln wir die Techniken weiter, d.h. es kommen Feinheiten und/oder Variationen hinzu und du verbindest dann auch alles, was du bis dahin gelernt hast.
Möchtest du deine Fortschritte gerne dokumentieren, erhältst du von uns bei deiner Anmeldung kostenfrei deinen persönlichen GRACIE BRAZILIAN JIU-JITSU „Tracking-Pass“.