Tour de France Bike Champ Reveals Secret of BJJ Success in Just 15 Minutes a Day

With just 15 minutes a day, you can become dangerous with any Brazilian jiu
jitsu technique in under a year. Unfortunately, most new grapplers ignore this
rule and waste years of their time before they become competent. Here’s the

Tour de France champ Lance Armstrong titled his memoir It’s Not About the Bike
because so many people asked him about his equipment.

  • They wanted to know about the featherweight medals, not the
    thousands of hours he spent pedaling.
  • They wanted to know about the aerodynamics, not the strict diet
    he kept to stay thin.
  • They wanted to know about the perfect geometry, not the thousands
    of pages of data he kept about every mile, every hill and every rotation of his

Time spent training NOT equipment is the key to Armstrong’s success.
But is all training time created equal?

Of course not. It’s not like Lance Armstrong was the only guy out there busting
his butt. Somewhere around 180 riders entered the 2009 Tour, but Armstrong
sticks in our mind because he wins over and over again.

So what’s all this got to do with Brazilian Jiu Jitsu?

Just like the riders on the tour, there are ways to train that lead to better
(or faster) results. The one I will share with you today allows you to master
any bjj technique in just 15 minutes day.

I call it the “15 Minute Mastery System”

It’s based off of a best-selling self-improvement author (and bjj brown belt)
Michael Masterson’s 5,000 hours to mastery theory. He states that it takes 1,000
hours of practice to become competent at anything. And 5,000 hours to step into
mastery and beyond.

Here’s how it works.

Step 1: Pick a high percentage technique

These are the submission you see over and over again at the tournaments. The
rear naked choke, kimura, triangle choke. You see these over and over again for
a reason. They work.

Step 2: Devote at least 15 minutes a day to this one technique

Find a partner and drill. Drill various set-ups. Drill attacking from different
positions. Drill counters. Drill it until you submit guys before even thinking
about it.

Step 3: Do this for one year

If you do this every single day for one year, you’ll have invested over 91 hours
in this one technique. If you also train three times a week for one hour that
will be an extra 152 hours of bjj.

Let’s look at those numbers really quick. 152 hours a year to get your basic bjj
skills down. And another 91 hours a year to master just one technique.

Now let me ask you a question. Do you think those extra 91 hours a year will
give you a slight edge against everyone else in your academy? Do you think you
might have a slightly better rear naked choke, kimura or triangle choke?

I think you will. And it only takes 15 minutes a day.

Rob Gramer is a mechanical engineer and BJJ brown belt. For more BJJ articles
with a scientific bent and a free report revealing the 33 Grips every grappler
must know, visit

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