BJJ White Belt Survival Tips
Embarking on the journey of Brazilian jiu-jitsu is an amazing one – even 14 years on I can still remember my first lesson grappling vividly. As a beginner, the early stages are rife with challenges. Hell, stepping into the academy for the first time can be a challenge for some. One that may take several weeks to achieve!
It’s not a surprise though, through those doors there is a room of strangers who are going to grab, you, get uncomfortably close to you, stretch you, crush and smother you. All the while trying to get your neck or apply force on a joint in a way it is not meant to bend! You’ll hear all manner of Japanese words, Portuguese words, and a host of English terms you have never heard in your life.
It can be disheartening. Particularly, when the unknown and discomfort are coupled with you perpetually being the proverbial nail to your opponent’s hammer. You’re always waiting for that moment when the tide turns from you being on the receiving end of the whooping to the one prevailing.
Sadly, there is no miracle solution. The hardship, discomfort, uncomfortableness, whoopings, and confusion all play an integral role in your BJJ journey. They are all an intrinsic part of the learning process.
That said, there are certainly some tips and tricks I can share to hopefully help alleviate at least some of the white belt hardships – Here is my Brazilian Jiu Jitsu White Belt Survival Guide – 10 tips and tricks from my decade-plus time on the mat, training and coaching.
1. Humility is your Friend, Ego is not.
As a fresh, shiny new white belt, you’re going to get submitted pretty frequently. Due to your lack of experience and understanding, you’re going to find yourselves, or even get yourselves into unfavourable positions which your opponents will take advantage of.
Tapping out is going to be a daily occurrence and yes, it is an admission of defeat, but it is also a learning tool. For some, continuous admissions of defeat are too much to handle, but if you want to make it out of white belt into the rising tide of the blues, you must put your ego aside.
Losing of course is not fun, but in Brazilian Jiu Jitsu, humility is a wonderful learning tool and teacher. Hurt pride, stubbornness, and quite frankly being a dick, can only lead to injury and departure from this beautiful art.
Recognize early you’re going to get tapped and get tapped often. Understand that BJJ is about improving your own game and elevating others too. Don’t get frustrated or angry and continually think about tapping as a way to learn, not a humungous defeat.
1.5. Be Sure to Tap Early and Often
I’m not convinced this needed its own number, so I’ve tacked it neatly onto the point above. Nonetheless, it needs noting – tap early and tap often!
It’s a hugely common mistake for white belts to not tap. If you’re caught in a submission and can’t get out – tap! If you’re in a spot you’re unsure of and starting to panic – tap! If a submission is locked in, but you “can’t feel it yet” – tap!
Don’t try and tough your way out of dangerous spots you have no knowledge of. Doing so will likely end with you getting hurt and ending up with the moniker “spazzy white belt”.
If you get caught in a submission, it’s really not a big deal, just tap. Tap early and tap often.
2. Slow Down!
I see it constantly and it is neither impressing the coach nor helping you get better. Don’t try and match the speed of the higher belts. Nobody expects you to move at speed, so let that pressure go. The reason the higher belts and coaches can move quickly is that they not only understand the movement but have spent countless hours on the mat honing and practising.
Each technique is made up of a sequential series of steps. If you try to go quickly, you’ll inevitably skip steps and therefore critical elements of the technique. Skipping elements makes the movement sloppy and may even drill into your bad habits you’ll have to learn down the line.
Baby steps. Walk before you run. The alphabet precedes words and words precede sentences. Make each stage correct, moving slowly and purposefully – in time the speed with come. There’s a reason the military uses the phrase: Slow is Smooth, Smooth is Fast.
3. Ask Questions
Asking questions is at the heart of learning. Remember, every higher belt, hell, every world champion at one stage started as a white belt who knew nothing. Most instructors and the higher ranks will go out of their way to help you with any issues, problems, or questions you may have.
Jiu jitsu is an interesting art. You’re on your own journey and path, but you cannot do it alone. You need training partners, so be a good one yourself. Ask the right questions and listen. Implement what you’re being told, and you’ll become a valued member of the tribe that everyone will be more than happy to assist.
4. Learn to Relax
Staying relaxed at white belt is much easier said than done. With limited knowledge of what is going on, it’s hard to gauge just how much energy and effort to give when rolling and drilling. With time, everyone settles down and eventually understands how to be efficient while training with their energy.
Beginners need to pay attention to their energy expenditure, given it isn’t getting auto regulated. If you’re finding yourself white knuckle gripping your opponent's lapel during training and then wondering why your grips are giving out in sparring – it’s likely because you gave too much when unnecessary. Similarly, if you’re moving at 110% speed and then wondering why you’re gassing out, it’s not a cue to hit the cardio machines at the gym, but rather stepping back and learning to be efficient with your energy – that said, cardio is important and a key element in your game, but you’ll become significantly “fitter” by moving more efficiently.
When it comes to rolling, or sparring, trying to relax and understand the situations you’re in and the problem at hand is much better than “spazzing out” and using a ton of energy and strength. It’s important to realize quickly that a ton of strength isn’t needed in most situations – technique, posture, weight placement, connection, and pressure are much more important.
A final point to note here is that going crazy not only makes you look like a beginner and hinders your own learning, but it can also potentially cause injury or harm to your opponent. Remember, you want to be welcomed and lifted up by your teammates, not gain the reputation of the guy that injures everyone.
5. Show Respect to Everyone
This is a particularly important point on this white belt survival list. Whether they are the same rank, higher or lower rank, older or younger, male or female, different ethnicity or religions, different physical capabilities, or different political leanings or preferences, you must respect everyone.
Starting Brazilian jiu jitsu will be one of the biggest and best decisions in your life. You will come across the gambit of people who walk this earth, and you will make friends like no other.
Anyone who takes the time to step onto the mats and share the journey with you deserves your respect.
6. Show Respect to your Academy
Whenever you settle into your training spot, you’re part of a family. That means you’ll be spending hours with the same people, on the same mats, in the same building. Not only will you be spending time with these people, but you’ll be also close – I mean, really close to them.
With that said, take my advice and be on your best behaviour.
Respect your partners and respect the academy's rules. Respect your coach's wishes and respect your gear. When you’re in class, be there fully. Don’t walk off the mat during instruction, don’t talk with your training partner and become a distraction to others. You’re there to learn. Yes, it is fun, incredibly so, but the training time is sacred and you’re going to want to watch your actions and not waste others' time.
Showing respect, the academy also means personal hygiene. I’ll be writing a full article on this in the near future, because of its importance, but I’ll cover it briefly here. Keep yourself fresh. Keep your gear fresh – washed after each and every session. Take off your jewellery and keep your nails cut short. If you’re sick, or have a skin condition, stay away and respect others and the academy.
7. Get a Base Understanding Quickly
As a BJJ white belt, your game is survival. There is so much information getting thrown your way and honestly, it can be very overwhelming. Put a strong focus on the basic understanding of the game quickly.
Learn the hierarchy of positions: side control, knee on belly, mount, and back control. Learn the different names for the more common guards: closed, half, de la Riva, collar sleeve, lasso, X guard, etc.
Learning this early on will allow you to begin to recognize them when you’re training. As you recognize positions more and more, you’ll begin to remember, learn and see techniques associated with each given position.
Submissions are great, but they are really the icing on the cake – perhaps even the cherry on top. Early on, it’s more important to focus on defence and learning the positions, how to maintain them and transition between them.
“Position before submission” is one of the great adages of BJJ and it is no truer than at white belt.
8. Supplement your Training
Training jiu-jitsu is the best way to get better at jiu jitsu – there is no way around that. That said though, as with any sport, supplemental training is going to help you along the way in your Brazilian jiu jitsu journey – why not start right now as you’re reading over this white belt survival list.
Strength and conditioning is going to help you on the mats. There is no denying it. Getting stronger and better in the key human movements – squat, hinge, push, pull, and carry, is going to do wonders for your BJJ.
As is implementing a stretching and mobility routine. BJJ requires a healthy amount of flexibility so working on it early is going to benefit greatly down the line.
Remember though, training jiu jitsu is the most important facet of your training. Don’t sacrifice a training session for strength and conditioning, or don’t overdo the stretching or strength and leave yourself too beaten up to get on the mats. It’s supplemental remember.
9. Stick with it and don’t get Discouraged
Another adage in BJJ Is “A black belt is a white belt that never gave up”. There is a reason it pops up a lot – it’s true.
You’ll continue to get better if, and only if you keep training.
Commitment is the key. Do not go into your journey expecting quick results. Brazilian jiu jitsu takes a long time to understand, let alone get good at, but realize that the longer more consistently you train, the better you’ll get.
The thing is because the journey is so long, the progression and love aren’t linear. It ebbs and flows. Sometimes you’ll feel like a world beater and others the worst. Getting tapped out, not understanding what the coach said, getting beaten by someone newer and of a lesser rank – none of it matters. Keep showing up. Literally, the worst thing you can do in your Jiu-jitsu journey is to stop training, which as a coach I have sadly seen countless times over.
10. Adopt a Higher Belt
I’ll finish up my white belt survival list with a fun one – adopt yourself a higher belt. Latch on dear white belt, find a higher belt you like and hold on for dear life. Befriend them, schmooze them, pick their brain and take what knowledge you can.
Partner with them, drill with them, or if you’re able to, pay them for private lessons. Get them to be your personal mentor and let the fact they’re further along the journey than you are light up your path at this early stage.
Conclusion
So, there you have it dear white belt. My 10 tips and tricks I’m calling my white belt survival guide. They’re things I have learned along the way, both training and coaching. They are honestly things I wish I knew when I first began my journey!
Take them and run with them.
Be the white belt people want to help. Be the white belt people want to drill with. Be the white belt who is clean, respectful, and is learning to drill and learn correctly. Be the white belt who avoids the dreaded “spazzy white belt” moniker.
Anything I’ve missed? Anything you would like me to elaborate on? Anything comments, questions, or thoughts, let me know.
Phil.