Brazilian Jiu-Jitsu practitioners typically divide their mat time between technical training (drilling) and free training (sparring/rolling). While both are essential, they both serve distance purposes and require different mindsets.
If you’re new to BJJ training, check out the differences between these training styles below and for more information on MMA training, visit https://www.blazepod.com/blogs/all/mixed-martial-arts-training
Technical BJJ training versus free training: structure and intention
The technical training is highly structured and in each lesson an instructor demonstrates specific techniques. For example, one class might cover a closed guard arm bar and go over every detail during the demonstration.
After the technique has been demonstrated and carefully explained, students work together and practice the movements. Depending on the class, they may need to do a certain number of reps each or within a certain time frame.
Free training or live rolling is, as the name suggests. Students work together and go for a round of live rolling. They generally roll for 4-8 minutes and at an intensity of 70-100%. Here, students put the techniques they learned while drilling to the test against someone who resists.
Resistance & Feedback
During technical training, the resistance is often between 0 and 30%. This type of training puts you in a position to work and allows for the acquisition of skills.
Free rolling (training), on the other hand, flips the script and forces students to use technique at or near 100% resistance. Feedback is delayed and systematic, as live action is only stopped when someone submits (taps) something. The match then resets and the partners continue rolling until time expires.
Live rolling mimics the competition and reveals any gaps in your play, including technique, chaining or endurance.
Energy systems and injury risk
Technical work is aerobic and low-impact because the heart rate is kept low to prevent injuries. Older students and nurses generally prefer technical training to stay injury-free while still improving their skills.
Free rolling is anaerobic and explosive. Lactic surges, grip fatigue and exhaustion. A single lap of live rolling can feel like a triathlon. The risk of injury is significantly higher, but this training must be done if you want to compete.
Skill development curve
Here is an overview of how to properly train BJJ students, by skill level.
- Beginners: 70% technical, 30% free training
- Average: 50/50 technical and free training
- Advanced: between 50/50 and 70% live and 30% technical training.
Wrapping up
Technical training builds confidence through the practice of specific skills. By training freely (rolling) you build courage and learn to stay calm under pressure. Both training styles are necessary to improve your skills as a practitioner and participant.
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