Take your first step into the world of Brazilian Jiu-Jitsu with HOGA's comprehensive Beginners Program. Designed specifically for newcomers to martial arts, our structured 6-week course provides the perfect foundation for your BJJ journey in a welcoming, supportive environment.
Why Start with Our Beginners Program?
Starting Brazilian Jiu-Jitsu can feel intimidating, but it doesn't have to be. Our Beginners Program is specifically designed to:
- Build Confidence Gradually: Start with basics and progress systematically
- Ensure Proper Foundation: Learn correct techniques from day one
- Create Comfort: Train with other beginners in a non-intimidating setting
- Provide Personal Attention: Small class sizes mean individual guidance
- Establish Safety First: Comprehensive introduction to safe training practices
What Makes Our Program Special
Structured 6-Week Curriculum
Our beginners course follows a carefully planned progression that takes you from complete novice to confident white belt ready for regular classes.
Expert Beginner-Focused Instruction
Our instructors specialize in teaching newcomers, with patience, clear communication, and understanding of the learning process that adults go through when starting martial arts.
Small Class Sizes
With limited enrollment, you'll receive personalized attention and have ample opportunity to ask questions and get individual feedback.
Supportive Learning Environment
Train alongside other beginners in a judgment-free zone where everyone is learning together.
Program Overview
Our structured 6-week beginners course provides a comprehensive foundation in Brazilian Jiu-Jitsu fundamentals. The program progresses systematically from basic safety and movement patterns to more advanced techniques and light sparring.
Core Topics Covered:
- Gym etiquette and BJJ culture
- Fundamental positions and hierarchy
- Basic escapes and submissions
- Movement patterns and body mechanics
- Safe training practices and injury prevention
- Introduction to live practice and sparring
Progressive Learning Approach:
- Weeks 1-2: Safety fundamentals and basic positions
- Weeks 3-4: Core techniques and position transitions
- Weeks 5-6: Integration and preparation for regular classes
What You'll Gain from the Program
Technical Foundation
- Core Positions: Thorough understanding of the main positions in BJJ
- Basic Submissions: Introduction to fundamental chokes and joint locks
- Essential Escapes: How to get out of bad positions safely
- Movement Skills: Body mechanics specific to grappling
Mental Preparation
- BJJ Mindset: Understanding the patient, problem-solving approach
- Stress Management: Staying calm when under pressure
- Learning Process: How to absorb and retain technical information
- Goal Setting: Creating realistic expectations for progression
Physical Conditioning
- Grappling Fitness: Sport-specific cardiovascular improvement
- Flexibility: Enhanced mobility through regular stretching
- Functional Strength: Building strength through technique practice
- Body Awareness: Better understanding of your physical capabilities
Social Integration
- Training Partners: Building relationships with fellow beginners
- Gym Culture: Understanding the community and etiquette
- Communication: Learning to train safely with different people
- Confidence: Feeling comfortable in the gym environment
Class Format (60 minutes)
Warm-up (10 minutes)
- Gentle movement to prepare the body
- BJJ-specific exercises
- Flexibility and mobility work
- Review of previous class material
Technique Instruction (25 minutes)
- Detailed breakdown of new techniques
- Step-by-step demonstration
- Partner drilling with guidance
- Individual attention and corrections
Concept Explanation (10 minutes)
- Understanding the "why" behind techniques
- Tactical discussions
- Q&A session
- Theory and strategy
Practice and Drilling (10 minutes)
- Repetition to build muscle memory
- Troubleshooting common problems
- Progressive resistance training
- Building technique confidence
Cool Down and Review (5 minutes)
- Stretching and relaxation
- Review of key concepts
- Preview of next class
- Goal setting
Who Should Join Our Beginners Program?
Perfect For:
- Complete Martial Arts Newcomers: Never trained before? Perfect!
- Returning Athletes: Haven't trained in years and want to restart properly
- Fitness Seekers: Looking for engaging alternatives to traditional workouts
- Self-Defense Focused: Want practical skills for personal protection
- Stress Relief Seekers: Need a mental and physical outlet
- Community Minded: Want to join a supportive, like-minded group
Age and Fitness Level
- Ages: 16+ (adult program)
- Fitness Level: All fitness levels welcome
- Experience: Zero experience required
- Gender: Open to all genders
What to Expect
Your First Class
- Arrive 15 minutes early for orientation
- Meet your instructor and fellow students
- Brief facility tour and safety overview
- Participate in gentle introductory activities
- Leave feeling excited about your next class
Continued Support
- Regular check-ins with instructors
- Homework assignments to practice at home
- Access to online resources and videos
- Transition planning to regular classes
Upon completion, you'll be ready to:
- Join regular adult BJJ classes
- Continue with monthly membership options
- Set personal training goals
- Become part of the HOGA community
Check our current schedule for class times and view our pricing options for membership plans.
What to Bring
Essential Items
- Comfortable athletic clothing for your first class
- Water bottle for hydration
- Towel for post-training
- Open mind and positive attitude
Ready to get started? Sign up for your free trial class today!
Ready to Begin Your Journey?
Taking the first step into Brazilian Jiu-Jitsu is the hardest part. Our Beginners Program removes all barriers and gives you the perfect foundation to start your martial arts journey with confidence.
Sign up for your free trial class and take the first step toward a stronger, more confident you. Check our schedule for available class times and explore our pricing plans to find the perfect option for your needs.
Join us and discover why Brazilian Jiu-Jitsu is called "the gentle art" and how it can transform not just your fitness, but your entire approach to challenges in life.