Clean mats ready for home dojo training
Snow Day Culture

The "Snow Day" Culture: BJJ Home Dojo Plan

Catskills edition - home training plan

No gym? No problem. Your 5, 20, or 45-minute blueprint to stay mat-ready.

  • Home dojo friendly
  • 5, 20, or 45 minute options
  • Safety-first progressions
Get Your Starter Plan for the Executive Longevity Culture Core More Posts

Beginner lane: clean movement first, intensity later.

Updated January 2026 | Sensei Sandy BJJ | Tannersville, NY

The Catskills weather chooses chaos. You choose consistency.

Whether you are snowed in at Hunter, traveling for work, or Sensei Sandy has been felled by a mere mortal illness (it happens), the mission remains: do not rust.

You do not need a full gym to keep your Jiu-Jitsu moving forward in Tannersville. You just need the Home Dojo Culture.

The goal: This is not "Beast Mode." It is "Maintenance Mode."

  • Keep movement clean.
  • Keep joints happy.
  • Show up to the next class sharper than you left.

Step 1: Choose Your Culture

Pick the time block you can actually keep. Consistency wins the winter.

Option A: The "Busy Life" (20 minutes)

Best for: Travel days or light recovery.

0-3 min warm-up: Neck, shoulder, and hip circles (slow) plus 10 air squats.

3-12 min movement base: 45 sec work / 15 sec rest (2 rounds).

  • Shrimp (hip escape).
  • Bridge plus shoulder walk (look where you reach).
  • Technical stand-up (base and posture).
  • Sit-through (hip heist).
  • Sprawl to base (slow control, no slamming).

12-18 min brain gain: Watch the Anchor Move video or shadow drill 3x10.

18-20 min the log: Write down one question for your next class.

Option B: The "Deep Work" (45 minutes)

Best for: Snow days when the plows have not arrived.

0-5 min: Extended warm-up (Option A plus jumping jacks).

5-20 min: Movement base (3 rounds).

20-35 min: Skill block. Pick one theme for the week (example: guard retention frames) and drill the motion solo.

35-45 min: Conditioning. 10-minute brisk walk (if safe) or Tabata: 20 sec mountain climbers / 40 sec rest x 5.

Option C: The "Mat Snack" (5 minutes)

Zero excuses. Do this while the coffee brews.

Mat Snack

5 MIN
  • 10 Shrimps (each side)
  • 10 Bridges (look back)
  • 5 Tech Stand-ups (each side)
  • 30 sec Plank (core tight)
  • 5 Deep Breaths

#CATSKILLSBJJ - NO EXCUSES

Watch: The Anchor Move

Focus: The bridge. Why? It is the foundation of escaping mount and creating space. If your bridge is weak, your escapes are weak.

Short video for the anchor move: bridge mechanics and timing.

FAQ: Local Training and Logistics

Yes. Use carpet or a yoga mat. Avoid takedowns, throws, or high-impact movements unless you have proper 1.5-inch tatami mats.

The technical stand-up. It builds base, balance, and self-defense awareness without needing a partner.

We do not track Home Dojo attendance officially, but posting your session and tagging @SenseiSandyBJJ lets us see the work. We might repost it.

Rule one: top person holds position at 20 percent resistance. Rule two: bottom person escapes at 20 percent. Rule three: no submissions. If you cannot talk while drilling, you are going too hard.

Next Steps

Do Not Stay Home Forever

Home training keeps the edge. The mats sharpen it.

Get Your Starter Plan for the Executive Longevity Culture Core See the Schedule

Beginner classes running now in Kingston and Tannersville. Prefer 1-on-1? Private Lessons.