Ultimate Guide to Living Room Conditioning in the Apocalypse
the JiuJitsu Mill
Listen, no one said it doesn’t suck to be stuck at home all day while Corona wreaks havoc on society. But that’s no excuse to get fat and out of shape.
Here before you is all you need to know to stay in peak physical condition until gyms are ready to reopen. All you need is your body, your living room and set of index cards.
As always, any questions you have you can leave in the comments below.
Pick your poison
Below are 9 different “Training Formulas” and 35 “Stationary Drills” The Training Formulas each target a different metabolic pathway. The Stationary Drills are broken up into Jiu-Jitsu Specific Movement Drills (JJSMD), Upper Body, Lower Body and Core Stability. Use the JJSMD to improve the quality of your movement for Jiu Jitsu. Use the Upper, Lower, and any JJSMD labeled “(Core)” or “(Cardio)” for use in the Training Formulas.
I recommend writing each exercise down on a flash card and labeling the category on top so that you can mix and match easily.
Power Three: Pick three exercises from the list: one cardio, one lower body, one upper body and do the prescribed amount of reps in each exercise in any order as fast as you can. Mark down your time.
Amateur: 50 | Intermediate: 75 | Pro: 125
Power Four: Pick four exercises from the list: one cardio, one core stability, one upper and one lower. Do the prescribed amount of reps in each exercise in any order as fast as you can. Mark down your time.
Amateur: 25 | Intermediate: 50 | Pro: 100
Pyramid: Pick three exercises from the list; one movement development or cardio, one lower body, one upper body. Perform five super sets; each set containing each exercise. Go from one exercise to the next in each set as quickly as possible performing the prescribed amount of reps for each exercise, and then rest 60 seconds in between each set.
1. Pick two upper body, two lower body and two cardio exercises
2. Make two groups that contain one of each
3. Starting with group 1, perform the lower body then the upper body for the reps prescribed and repeat for 2 sets. Then perform the cardio/movement exercise for 20 seconds.
4. Repeat Step 3 for group 2. This is 1 round.
5. Rest and perform the number of rounds prescribed.
1. Pick any four cards (excluding core stability or non-core Jiu-Jitsu specific movement)
2. Set a countdown and repeat timer (Am – 30 sec | Pro – 45 sec)
3. Start the timer and perform each exercise until the timer beeps, then immediately move on to the next exercise until all four exercises are complete. This is 1 round.
4. Rest and repeat with the same or new set of exercises.
Gotch Bible (Amatuer): Get a deck of cards. Pick four upper body workouts (black cards) and four lower body workouts (red cards) and assign one workout to each suit. Go through the deck doing each workout based on the amount of reps indicated by the number on the cards (Face = 10 reps)
Gotch Bible (Pro): same as Amatuer, but Diamonds/Clubs = double the reps indicated by the number on the card (Face = 10 reps)
Have always wanted to learn BJJ and ended up choosing this school off of a friends recommendation. Coach Jordan coach Jaime are both very good a what they do and are always willing to help. The people that train here are kind and there is a real sense of a community. Would highly recommend.read more
21:52 19 Oct 23
My son has been attending The Jiu Jitsu Mill for roughly 6 months and we're really happy with it. From day one, Coach Jordan and the team were super welcoming. They're skilled and really good with kids. My soon-to-be 5-year-old grows more confident after every session. This place teaches discipline, helps kids tackle challenges, and ensures they have fun while learning so much.read more
Myriam Lucía Merchán Bonilla
12:08 09 Oct 23
I took my child who loves tumbling around and quite frankly I couldn't keep up. I thought it would be a good way for him to release energy while learning. It turns out the program goes beyond the discipline. The coaches ensure the kids are also building the skills to thrive as individuals and in becoming good human beings. They reward good behavior, their commitment but also their consideration for others. Most importantly they show kids how to be the best version they can be without worrying about others. I'm a huge fan of their method and strongly recommend any parent to consider them as a first option for their kids.read more
22:07 03 Oct 23
I first noticed the Jiu Jitsu Mill driving by on the street one day. Curious to see, I brought my 5 year old son in one day to watch. We have been here for almost 6 months now, and here’s what I can tell you about The Mill.
My son is quicker to defend himself from bullies at school and other sports. As parents, there are moments where we simply cannot protect our children from everything. Bullying is one of things. I have noticed my son standing up for himself more and using some of the moves learned at the mill to defend himself from overly aggressive kids at some of his other sports activities.
My son is learning jiu jitsu. He knows names, terms, and practices at home. He is proud of himself- his self-confidence is growing- and shares his accomplishments with family and friends. I am proud of him.
Jordan and his coaches know the names, skill level, and level of attention given by every kid in the group in each session. They are attentive. They clearly explain what is being worked on at the days class and how to do it. They watch, encourage, and support the kids.
They aren’t too soft- and they aren’t too hard. They use just the right amount of discipline, cooperation, patience, and more. They are teaching kids that rewards are earned and not given. Some days are awesome, and some days are hard. They are learning competitiveness, sportsmanship, and how to overcome challenges.
The wall of virtues is a terrific way to show the kids their hard work is being acknowledged and rewarded.
The key to seeing success in the program is to consistently come to sessions.
I lead individuals professionally and constantly look for ways to encourage more strong leadership , I recommend the Millread more
14:52 26 Jun 23
The Jujitsu Mill is a first class experience,coach Jordan, Jamie, Nick, Elijah, and the entire team are extremely talented, knowledgeable and willing to help you grow as a student. Being a marine, I look for a place to push me, teach me and hold me accountable to be the best I can. The Jujitsu Mill does just that! I’m so grateful to be part of this family and so looking forward to be part of the jujitsu mills team for years to come. If you’re looking for jujitsu experience, I highly recommend the Jujitsu Mill.read more
12:27 04 Jun 23
The Jiu Jitsu Mill has been a wonderful experience. I came in 3 months ago and I felt like apart of the family right away. Coach Jordan and all the other coaches do a great job promoting a competitive and welcoming environment especially for individuals (like myself) who are new to jiu jitsu. The quality of training is next to no other and they make sure to take the time to answer all of our questions during training sessions.
One thing that I really want to point out is the cleanliness of the gym. Coach Jordan and his staff do a phenomenal job maintaining the mats, showers, and changing areas.read more
14:31 30 May 23
I joined the Jiu Jitsu Mill with a lot of sports experience but almost no martial arts experience. This was a bit daunting at first. As a white belt, the coaches but even more importantly the students, have been so accepting and patient with me as I learn the ropes. This is a great academy with its own values and unique community that is a pleasure to be a part of.read more
11:16 14 May 23
Incredible experience at the Jiu Jitsu Mill. My 4 year old is learning coordination, discipline, and focus in an environment that is both safe and extremely fun. My 7 year old is developing all the same skills, plus growing in his physical confidence and comfort with overcoming difficulty. The transformation has been amazing in 6 months. Jordan and the other coaches are supportive and encouraging while also maintaining high expectations of the students. I couldn’t ask for a better martial arts gym for my kids.
The adult classes have been great as well. As a beginner student, I don’t feel like I need to worry about injury or being pushed beyond what’s appropriate for a new student. Likewise, the advanced students are constantly looking out for the beginners and are very helpful as well. Again, couldn’t ask for a better place to train.
I only wish we had joined The Jiu Jitsu Mill years ago.read more
23:56 03 Apr 23
I recently started attending classes at Jiu Jitsu Mill, and I have to say I am thoroughly impressed. One of the things I love about this gym is that it's open for conveniently, making it easy to find a class that fits into my busy schedule. The coaches at Jiu Jitsu Mill are incredibly helpful and encouraging, always pushing me to do my best and improve my technique. I've noticed a significant improvement in my skills since I started attending classes here.
What excites me most is that I can't wait to enroll my daughter when she's old enough. The coaches are great with kids and make the classes fun and engaging, while still teaching them the skills they need to be successful in jiujitsu. Jiu Jitsu Mill has a great atmosphere, and the other students are friendly and supportive.
Overall, I highly recommend Jiu Jitsu Mill to anyone looking to learn self-defense, get in shape, or just have fun while learning a new skill. The instructors are knowledgeable and approachable, always willing to answer questions and provide guidance.read more
14:28 03 Apr 23
The Jui Jitsu mill is one of the finest martial arts dojos in the region. We visited many before deciding that this dojo, and particularly Coach Jordan were the real deal. We love the professionalism he and his assistant coaches take with their students, knowing all their names, being engaged with them all at all times, even giving equal attention to them even when they are sparring against each other. He also has a non-nonsense approach, which helps instill the right discipline. There is also a consistent effort made to acknowledge student performance in each class, and performance tests are an exciting event. My son loves this class!read more
15:39 28 Mar 23
Our daughter, age 4, started at the Jiu Jitsu Mill in the fall of 2022, a little over 6 months ago. I have nothing but the best things to say about the program, philosophy and positive mindset the practice instills. Not being knowledgeable myself on anything martial arts, it was a little intimidating and it wasn’t at the top of her list for fun activities. I am beyond grateful we went for it because she is SO proud of her mat skills, which she regularly demonstrates at home for us, and most importantly, her self confidence. She was not lacking in self confidence prior to starting (at all!) however the attraction for our family was what happens off the mat - looking people in the eyes, showing respect for self and others, being responsible and making good decisions. The self defense has been a bonus! She can scrap with the best of them now, meaning her big brother and his friends. ;)
5 stars all the way!read more
Yorick van Limpt
01:45 06 Mar 23
The Jiu jitsu mill is a great place to train! The lessons are of high quality and there is a lot of attention to learn the fundamentals properly. The sparring at the end of each class may be difficult and demanding as a beginner, but it is incredibly rewarding when you can perform one of the moves you learned. There are also a variety of classes available in the morning, afternoons and evenings. The schedule is absolutely incredible and convenient for all the walks of life! All in all the mill does everything to teach you jiu jitsu and their dedication is absolutely top notch!!read more
05:55 13 Feb 23
Absolutely wonderful experience. My son (11) and Daughter (10) have been going to the Jiujitsu Mill for 7 months now, which started off tough for them, especially my son who has never showed interest in sports or martial arts and more into Books, playing instruments and chess. However, the coaches took their time to understand and work with them day in day out, along with support at home encouraging them to NOT give up, today they are both extremely happy and proud of every accomplishment they achieve. This place is a learning tool for discipline and a way to fight obstacles as well as having fun while learning a ton. Shortly after the kids joined, I joined the adult classes, to help encourage my kids when they were having a hard time adjusting early on and I’m happy to say the coaches work well with adults as they do with the kids. it’s been one of the best decisions I ever made. If you’re looking for a program that builds confidence, teaches respect, and you want a positive experience that will last a lifetime, for you or your kids, then I recommend The Jiujitsu Mill.read more
20:59 10 Feb 23
I've been training at the Mill for about 3 months now and it has been an amazing experience that starts with the coaches. Jordan, Jamie, and Nick are everything you could hope for in a set of instructors -- knowledgeable, tough, kind -- and most importantly dedicated to their students' growth.
They have created an atmosphere that is welcoming, encouraging and supportive of new students, but doesn't baby them. Expect to be pushed on day 1, but know that it will be safe and well managed.
Lastly, the other students at The Mill are friendly and helpful. The upper belts can often be found helping lower belts refine techniques and offering other advice. Even beyond the jiu jitsu, it's a tight group of like-minded people who have fun training.
If you've been hesitating to join a gym, join The Mill, you won't regret it.read more
23:48 04 Jan 23
Did a drop in class while visiting family in the area. The class was fantastic. Many people at the gym were very welcoming, the instruction was to the point, Jordan was very attentive and was quick to correct mistakes in everyone's form, the gym has a changing area and nice showers and the rolling was high quality and safe. Fully intend to return the next time I'm in town.read more
23:15 04 Jan 23
I am a white belt and visited this place while home from college on a break. Coach Jordan and his students were extremely welcoming and gave me a great experience. More importantly, I felt extremely safe while training yet was still being able to push the pace, break a sweat, and learn a lot about the sport from different students. Super glad to have found this place. I will be coming back here whenever I am home from school.read more
14:33 03 Nov 22
My 6 year old son has been training at the Jiu Jitsu Mill for just over 7 months and I have seen him gain confidence, conquer fears and learn the meaning of hard work. He is looking forward to competing in the near future! The coaches- Jordan, Jamie and Nick are undoubtedly skilled at Jiu Jitsu, but most impressively, they know how to reach kids of all ages and skill levels. I highly recommend them to anyone who is interested in training!read more
00:44 20 Oct 22
I was in the area for a few weeks, and had the opportunity to drop in. Instruction is more didactic and meticulous, the sparring is simultaneously high intensity and technical, and the community is very welcoming and passionate about jiujitsu. People from all backgrounds, experience levels, and ambitions train here. I had a lot of fun and strongly recommend giving this place a visit.read more
19:49 29 Aug 22
There is no better gift to give your daughters than the life skill of being able to defend themselves. Every session they are learning new skills; they gain confidence and resilience. The coaches are awesome; this is a great place for the whole family!read more
Rick Del Gatto
12:54 10 Aug 22
The Coaches couldn't be more helpful and the school itself is a great place to learn and put in hard work. It attracts like minded people. I look forward to class every week. Coach Jordan is a wealth of knowledge and knows how to light a fire in you. It's a great school and i hope it continues to grow as it has.read more
11:59 25 Jul 22
Excellent instruction! I see my son gain confidence every week in his abilities! The more he is learning, the more excited he is to get to class. I believe this program is great to teach any child to be respectful, strong and resilient.read more
18:44 22 May 22
Although I've only been enrolled for a month or so, training at the Mill has been one of the most fun and welcoming experience I've had in awhile. The team is incredibly welcoming and willing to help lower level students, such as myself, and the coaches are amazing, being extremely dedicated to helping their students grow. I've always enjoyed martial arts, but being a boarding student, working around my schedule was difficult, but lucky the Mill has a very flexible schedule so I could get at least 2 days of training per week. I could not ask for a better gym that the Mill!read more
21:55 16 May 22
Started training at The Jiu Jitsu Mill with absolutely zero BJJ experience. The coach’s are extremely knowledgeable, and attentive to all the students in the class. I HIGHLY recommend the Jiu Jitsu Mill to anyone who is looking to get some real and professional training.read more
16:13 14 Apr 22
We love how much of an emphasis they put into the discipline of Jiu Jitsu. They really hold the kids accountable and show how important it is. Our own child has already shown so many positive attitude and habit changes due to their ability to apply the focus they practice in Jiu Jitsu to other areas at home and school. We cannot recommend The Jiu Jitsu Mill more!read more
12:16 28 Mar 22
Can’t say enough great things about the Mill. Very welcoming environment and the more experienced students are always open to teaching you new things and improving your game. Not only is it a great workout but teaches you things you can apply in a self defense situation. My two daughters also train at the Mill and they love it. It has taught them great sportsmanship. We hope to be a part of the Mill for a long time.read more
03:24 28 Mar 22
No matter if you are an adult or child, when you endeavor to strive towards new goals you know your going to need help along the way. The sense of vulnerability you feel as you begin a journey outside of your comfort zone can be unsettling. Fortunately, the coaching staff at The Jiu Jitsu Mill truly shines in helping their students feel immediately welcome. Not only are they knowledgeable practitioners and excellent teachers, but they actively look to support each student as they progress on their own unique path. As both a student and parent of a student, I have witnessed this through multiple lenses. Plus, in addition to the supportive nature of the staff, this philosophy resonates throughout the membership as well. There is truly a sense of community among the membership - everyone is very supportive of one another. It is clear the collective goal is growth. I would highly recommend to anyone considering jiu jitsu that they consider starting their journey with Coach Jordan at The Jiu Jitsu Mill.read more
16:12 27 Mar 22
My son, Adam, started at the Jiujitsu Mill as a trial about 1 1/2 years ago and he was hooked after his first class! Jordan and all the other coaches are phenomenal!!! They engage the kids, teach them discipline, self defense, but most of all self confidence!!! My son went from a novice to winning GOLD in a competition against other students from around the Northeast and I could not be more proud and grateful to the Jiujitsu Mill.
Looking forward to many more years to come! 😁read more
19:26 25 Mar 22
Excellent training, offered every day of the week. Coach Jordan is very helpful, and accommodating to all skill levels. Both gi and nogi are offered. Wrestling Thursdays, conducted by UFC veteran Mike King, has become a personal favorite mine. Furthermore, the environment at the mill is very welcoming. It doesn't take long to become close with your training partners. This makes getting onto the mats more fun, and progression easier. Training at the mill is a great choice to learn and progress in every facet of jiu jitsu.read more
18:58 25 Mar 22
I’ve been training for over 15 years and have had the opportunity to train at multiple gyms. Coach Jordan fosters a culture that is welcoming to all skill levels and personalities. He and the other coaches are knowledgeable and they themselves train at a high level but remain attentive to everyone in the class and are always willing to helpread more
15:56 24 Mar 22
Great gym with great coaches and leaders who are willing to answer your questions and take your progress seriously. The environment is very welcoming with participants of all levels. Happy to be a member!read more
12:06 24 Mar 22
My 5 year old son starting training at the Mill this winter and it’s been a wonderful experience to watch him learn and grow. He is always excited to put on his gi and “focus his body, eyes, and mind” in class. I can already see his confidence growing and he loves the challenge of learning the moves and techniques. I am very glad we signed him up and look forward to more development.
The coaches are wonderful. Firm, direct yet compassionate and motivating. One of the best features for us parents is they also have mat cams so you can watch remotely if you can’t be there.
Highly recommend The Jiu Jitsu Mill.read more