adult jiu-jitsu at mason dixon jiu-jitsu

WHAT TO EXPECT IN CLASS

Every class follows a proven structure that balances learning, drilling, and live practice.

Warm-Up: Dynamic movements to prepare your body for training. These include hip escapes, bridging, technical stand-ups, and movements designed to build agility and core strength.

Technique Instruction: Coaches explain and demonstrate the day’s focus, breaking it down into step-by-step details. For example, you might learn how to escape from side control, secure back control, or apply a guillotine choke.

Partner Drilling: You’ll work with a partner to repeat the technique slowly, then with moderate resistance, so you feel how it works under pressure.

Positional Training or Rolling: Depending on experience level, students finish class with controlled sparring. Beginners are never forced into rolling until they feel ready. Advanced students are given opportunities to sharpen timing and strategy.

After class, an open mat session allows students to practice more freely. Open mat is a key part of our culture — it’s where students test techniques, ask questions, and build camaraderie.

BENEFITS OF TRAINING NO-GI JIU-JITSU

Training provides benefits that extend far beyond the mats:

Self-Defense Skills: Learn how to neutralize larger opponents through leverage and technique.

Functional Fitness: Build strength, flexibility, coordination, and endurance.

Stress Relief: Jiu-Jitsu forces you to focus fully on the moment, leaving outside worries behind.

Problem-Solving: Learn to remain calm and think strategically under pressure.

Confidence: Gain assurance in your ability to protect yourself and overcome challenges.

Community: Train in a respectful, ego-free culture where partners help each other improve.

Students consistently report increased energy, improved mental focus, and more resilience in daily life.

WHO THIS PROGRAM IS FOR

No-Gi Jiu-Jitsu is for anyone 14 and older who wants to improve physically and mentally. Whether you are a complete beginner, a college student, a parent, a first responder, or someone who has been out of shape for years, this program is for you. Advanced grapplers will also find opportunities to refine their techniques, drill details, and test themselves against challenging partners.