TapFlow BJJ
Printable training focus plan
Escapes focus plan
Bad positions are costing you too much energy because your first defensive layer arrives late.
Why this focus
This result means your next gains are in survival structure, not fancy reversals. You want a calmer first 10 seconds: protect your neck, build frames, create one hip angle, and escape through stages.
Track this
Time to first useful frame, underhook, hip angle, or shoulder-to-mat turn
4 rounds: 75s escape-only / 45s rest. Reset after every clean checkpoint or every rushed mistake.
Drills
- Mount: elbow-knee frame to half guard or closed guard
- Side control: near-side frame, far-side frame, hip turn, underhook or knee insert
- Back control: two-on-one hand fight, shoulder to mat, hip escape
Round rules
- Top player holds position at 50-70%, not full competition pace.
- Bottom player scores when they reach a defined checkpoint.
- Explosive bridging without frames counts as a failed rep.
7-day rhythm
- Day 1-2: one position, one escape route.
- Day 4-5: same position, partner adds realistic counters.
- Day 6-7: rotate all three bad positions.
Watch out
Do not measure success only by full escape. Better frames and slower breathing are real progress.
After-training log prompt
Which position made you rush, and what was your first useful checkpoint?