Bjj, or Brazilian Jiu Jitsu, is a martial art that focuses on ground level altercations involving grappling techniques. It is effective against bigger, stronger opponents and can result in an opponent being submitted or tapped out before they can do much damage. This makes bjj an ideal form of self defense, as you will learn how to take on and subdue a larger attacker without having to punch or kick them. It is also an excellent full body workout that strengthens the core and improves flexibility.
When you first start bjj classes, you will likely be placed in an Introductory or Beginner class that will not be very intense. You may be worried that you will not be in good shape to handle class, but it is important to realize that a lot of people feel the same way when they start out and that you can gradually improve your conditioning for bjj over time. Trying to wait until you are in better shape to begin can lead to procrastination, and many people never end up starting their bjj journey at all.
The first day of bjj classes is likely going to be a little busy as you will need to sign a waiver, introduce yourself to other students and possibly get fitted for a uniform. Some academies will do this at the beginning of every class, while others will have you fill out this paperwork before you attend your first class. It is recommended that you arrive early to your first class so that you can complete the initial paperwork before the warm-up and instruction begins.
Most bjj classes will follow a similar format with a warm-up consisting of some basic stretches and calisthenics, followed by a technique instruction. You will practice performing this technique on a partner in the class and the instructor will give feedback and answer any questions. Depending on the class structure and your own fitness levels, you may also participate in rolling or sparring.
It is important to remember that your partners will be of different skills levels and experience, and you should treat them with respect at all times. This is part of the etiquette of bjj, and it helps to keep everyone safe. It is also a good idea to wear protective gear, and this will be provided at your gym for free or for a small fee.
Once the class is over, you will probably be exhausted from both the warm-up and the rolling or sparring. You should eat something afterwards, and it is also helpful to invest in a post-class recovery routine like stretching or foam rolling. If you are in a group class, ask other members if they have a specific recovery routine and join them.
In the past, some academies would throw newcomers right into live training on their very first class. This was a great way to prove that the martial art was effective, but it can be very intimidating for beginners. Some academies may still do this, but it is generally discouraged as it can lead to serious injury.