What to Expect in Your First Jiu Jitsu Class at Industrial Fitness

Why Brazilian Jiu Jitsu?

Brazilian Jiu Jitsu (BJJ) is one of the most effective martial arts in the world, focusing on ground fighting and submission techniques rather than strikes. What makes BJJ unique is its emphasis on technique and leverage over raw strength, meaning a smaller, well-trained practitioner can effectively control and submit a larger opponent.

Beyond self-defence, BJJ offers a complete physical and mental workout. Training engages your entire body while challenging your mind to solve complex problems in real time. Many practitioners describe it as “human chess” because you are constantly thinking several moves ahead while your body adapts to dynamic situations.

The mental health benefits are equally impressive. The intense focus required during training naturally quiets the mental chatter of daily stress, while the physical exertion releases endorphins that boost mood and reduce anxiety. Add in the supportive community you will find at Industrial Fitness, and you have a powerful recipe for overall wellbeing.

Gi vs No Gi: Understanding the Difference

At Industrial Fitness, we offer both Gi and No Gi Jiu Jitsu classes. Understanding the difference will help you choose where to start, though we recommend trying both eventually.

Gi Jiu Jitsu

Gi jiu jitsu at Industrial Fitness

Gi training uses the traditional uniform (kimono-style jacket, pants, and belt) that originated from Japanese martial arts. The Gi itself becomes part of your strategy. You can grip the collar, sleeves, and pants to control your opponent, execute submissions, and defend positions.

Gi training typically offers:

• A slower, more methodical pace that helps beginners focus on technique
• Greater grip variety and control options
• Techniques unique to Gi training like collar chokes and spider guard
• A belt ranking system that tracks your progress from white to black belt
• Excellent foundation building through emphasis on leverage and technical precision

No Gi Jiu Jitsu

No gi jiu jitsu at Industrial Fitness

No Gi training uses athletic clothing, typically a rash guard and shorts or compression pants. Without the Gi to grip, you'll rely on controlling wrists, ankles, underhooks, and body locks.

No Gi training typically offers:

• A faster, more dynamic pace
• Greater emphasis on wrestling, scrambles, and body control
• Techniques that translate directly to MMA and real-world self-defence
• Improved reflexes and explosive movement
• Skills that work when your opponent is sweaty or wearing minimal clothing

Many experienced practitioners train both styles to become well-rounded grapplers. As legendary BJJ competitor Marcelo Garcia puts it, training in the Gi improves your No Gi game and vice versa. For beginners, Gi is often recommended as a starting point because the slower pace makes it easier to learn fundamental concepts, but there is no wrong choice.

Class Types at Industrial Fitness

We structure our classes to support practitioners at every level. Here's what you can expect from each:

Fundamentals & Beginners Classes

These classes are specifically designed for newcomers and those still building their foundation. You will spend significant time learning the essential body movements used throughout BJJ, including hip escapes (shrimping), technical stand-ups, bridging, and basic rolls. These movements might feel awkward at first, but they become second nature with practice and form the building blocks of every technique you will learn.

Fundamentals classes focus on:

• Core positions: guard, mount, side control, and back control
• Basic escapes and survival techniques
• Foundational submissions like the armbar, triangle, and rear naked choke
• Proper drilling methodology and training etiquette
• Safe falling and movement patterns

The pace is deliberately slower, with coaches breaking down each technique step-by-step. You'll drill movements repeatedly with a partner before any controlled practice. There's no sparring pressure—the focus is purely on learning and building muscle memory.

Regular & All-Levels Classes

Once you've developed a solid foundation, you'll progress to our regular classes. These sessions cater to all skill levels and typically include more advanced techniques, combinations, and strategic concepts. The instruction assumes familiarity with basic positions and movements.

Regular classes often feature:

• Light rolling or flow rolling during warm-ups
• Positional sparring where you start from specific positions and work toward a goal
• Live sparring (rolling) where you apply techniques against a resisting partner
• More complex technique chains and situational strategies
• Opportunity to train with higher-ranked students who can offer guidance

Don't be intimidated by coloured belts or experienced practitioners. The BJJ community is known for being welcoming, and upper belts are typically happy to roll at an appropriate intensity and share their knowledge with newer students.

What Your First Class Actually Looks Like

Walking into any new gym can be nerve-wracking. Here's a realistic picture of what to expect when you arrive at Industrial Fitness for your first BJJ session:

Before Class

Arrive 10 to 15 minutes early. This gives you time to complete any paperwork, meet your instructor, and get oriented. Our team will show you around, explain the etiquette such as bowing when entering and exiting the mats, and help you feel comfortable before things start.

The Warm Up (10 to 15 minutes)

Every class begins with a warm up that prepares your body for training and introduces you to fundamental BJJ movements. Expect light jogging, stretching, and movement drills like hip escapes, forward and backward rolls, and technical stand ups. These might feel strange at first. This is completely normal. Just follow along at your own pace and do not worry about perfection.

Technique Instruction (25 to 35 minutes)

The instructor will demonstrate the day’s techniques while the class gathers around to watch. In a beginners class, this might be a fundamental position and basic escape. Pay attention to details, but do not stress about memorising everything. You will have plenty of time to drill it.

You will then pair up with a partner to practice. One person performs the technique while the other provides appropriate resistance. You will swap roles after several repetitions. This is your time to ask questions. Coaches are there to help, and upper belts are usually happy to offer tips.

Positional or Live Training (15 to 25 minutes)

Depending on the class type, you may finish with positional sparring or live rolling. Beginners often observe at first or participate in controlled positional work rather than full sparring. There is no pressure to roll until you feel comfortable. If you do, focus on staying calm, breathing, and applying what you have learned rather than trying to win.

Rounds usually last 5 to 6 minutes with short breaks between. It is completely acceptable to sit out rounds or tap early if you are exhausted.

What to Bring & What to Wear

For your first class, you'll need:

• Comfortable athletic clothing (shorts/leggings and a t-shirt for No Gi; we can lend you a Gi for Gi classes)
• Water bottle—you'll need it
• Towel
• Sandals or flip-flops for walking off the mats
• A positive attitude and willingness to learn

Hygiene essentials:

• Shower before class
• Trim your finger and toenails
• Remove all jewellery
• Tie back long hair
• Avoid clothes with pockets, belt loops, or loose fabric that could catch fingers

The Mindset for Success

BJJ has a steep learning curve. You will feel confused, overwhelmed, and physically exhausted in your first classes, and that is exactly how everyone starts. Here is the mindset that helps:

Embrace being a beginner

Every black belt was once a confused white belt. The only difference is they kept showing up. Your job is not to master techniques in one class. It is to learn something new each session.

Focus on defence first

Before you can attack, you need to survive. Learning to stay calm under pressure and escape bad positions will serve you far better than chasing submissions.

Leave your ego at the door

You will get submitted. Regularly. By people smaller than you, less athletic than you, and newer than you might expect. This is the fastest path to improvement. Every submission shows you a gap in your game to work on.

Tap early and tap often

The tap is sacred in BJJ. When you are caught in a submission, tap your partner or the mat clearly. There is no shame in tapping. It keeps you healthy and ready to train tomorrow.

Why Train BJJ in Queenstown?

Queenstown attracts adventurous, active people, the exact type who thrive in Brazilian Jiu Jitsu. Whether you are a local looking to add martial arts to your fitness routine or a visitor wanting to train while exploring the region, our community welcomes everyone.

Training BJJ complements Queenstown’s adventure lifestyle perfectly. The problem solving skills, body awareness, and mental resilience you develop on the mats carry over to skiing, mountain biking, and every other pursuit our region offers. The community aspect also provides something many people crave after relocating to a new place, an instant connection with like minded individuals.

At Industrial Fitness, we have created a training environment that is challenging yet supportive, technical yet practical. Our coaches are passionate about developing each student’s individual game while building a tight knit community of grapplers.

The hardest part of starting BJJ is walking through the door for the first time. Everything after that gets easier.

We offer a free trial class so you can experience what training at Industrial Fitness is really like, no commitment, no pressure. Come meet our coaches and community, try a beginners session, and see if BJJ is right for you.

Book your free Jiu Jitsu trial class today and take the first step toward a stronger, more confident you.

View our Jiu Jitsu classes and timetable →

Questions? Send us a message or drop by the gym. We're always happy to chat about BJJ and help you get started.