Every World Class Boxer & Wrestler “Shadow Boxes / Wrestles”… And So Does Rickson Gracie…

“Flow With The Go”
The REAL Truth Behind Rickson’s Superior Physical Movement & Jiu Jitsu Based Fighting Skills

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Ever wondered what REALLY set Rickson apart from everyone else.  Was it the breathing; was it the training since childhood?  He hinted at the answer here…

“To be a great fighter you need a good combination of speed strength, flexibility, and endurance” -Rickson


  • So how did Rickson end up with more speed, strength, flexibility and endurance than everyone else?
  • What does Rickson credit for making his Jiu Jitsu Movement So FLUID?
  • What did Rickson Call the Shadow Boxing of Jiu Jitsu?
  • What do Rickson Gracie, Conor McGregor, Andre Galvao, and virtually every world class championship caliber Jiu Jitsu fighter have in common?


In a word…. It's….


“A Jiu Jitsu Specific Movement Practice”


One thing Rickson taught me as a WHITE belt had an IMMEDIATE impact on how I trained for Jiu Jitsu…. and STILL shapes my daily training 20+ years later

    At one point in my training I was injured and working a ton and I asked myself how can I get better at Jiu Jitsu when I can’t train hard and I don’t have any time to be in the gym?

    Rickson’s JIU JITSU SPECIFIC movement and solo drills are glimpsed in a scene on the beach in his documentary CHOKE.  In the movie he captivated so many people as you got to see “behind the curtain” just a bit and see just how different he moves and flows from position to position. It’s quite possibly the most watched and talked about scene from the documentary.

    His Exercises, Movements & Drills were developed specifically to improve Strength, Flexibility, Speed, Coordination and Balance for Jiu Jitsu.  I personally saw him create drills on the spot to improve specific techniques or important movements.

    Rickson was a lot of things… but MOST of all he was SMART!  He knew he couldn’t train all out 100% every time and show up healthy to fights.  He needed a way to improve his Jiu Jitsu, develop his timing and rhythm, while still being low impact on the joints and body.

Brad, Black Belt

“Coming back from an injury is a NOT FUN.  Thank God for These Movement Drills I got from Henry.  They totally let me come back solid, sharp, and strong.”

After I got injured I needed away to get back to peak movement on the mat but couldn’t spar much because of work and fear of re-injuring myself.

So I started to workout at home by myself. I replicated all the most important movements in Jiu-Jitsu using the mind frame I learned from Rickson. I created a series of 33 movements to get my strength, flexibility, speed, coordination and balance back with ZERO chance of injury...

By training them in repetition my muscle memory and my endurance came back quickly. Even in those special muscles we only use in Jiu Jitsu.

Repeating these movements over and over I was able to make HUGE gains healing up and getting back to training fast. In fact I came back way sharper than I had ever expected. So sharp I decided to never stop doing these drills and even now I teach them at my school to my students.

At my academy movement drills are a part of everyday training. It's like each drill chips away at the ring rust that develops after an injury or when we take time off. They sharpen your tools without wearing out the body.


Ultimately this is the Jiu-Jitsu version of Shadow Boxing

  • Can’t make it to the gym? No Problem. This is a total body work out that is sport specific you can do anywhere.

  • Awkward or Spastic on the mat? No Problem. Develop natural muscle patterns to let you flow with the go.

  • Run out of Gas? No Problem. Build strength and endurance in those muscles we only use in Jiu Jitsu

  • Hurt or Can’t train as much as you want? No Problem. Solo drills are injury free while improving technique and movement.And, I break all that down for you. 


The most important thing is not just doing these movements. What's important is an understanding how, when and where they are actually used in training Jiu Jitsu!

And, I break all that down for you!

Context Matters.  Context Is Everything.

When properly drilling you will also be training your mind through visualization of the perfect technique and timing.

Andre Galvao, Black Belt

“We do these work outs (movement training) after training at the end to increase stamina. It’s good to loosen the body. Because Jiu Jitsu is a loose art. It works the lungs; it also works the mobility and the mind.  The mind because you think to make the moments.”

Time is so precious you have to get the most out of every second of your training. Even if you trained 2 or 3 times a day you’re still spending many more hours OFF the mat than you are on the mat.

There are tons of different work outs we can do to build strength, speed, endurance and flexibility. But NOTHING improves Jiu Jitsu movement like JIU JITSU MOVEMENTS!

By having a Jiu Jitsu specific movement practice you’ll see a vast improvement in your movements on the mat your training will be faster, more natural, and much easier!

These 33 Jiu Jitsu Specific movements are SPECIFICALLY designed to improve your Jiu Jitsu:

  1. Warm Up Intro
  2. Joint Rotation Exercises
  3. Standing Up In Guard
  4. Hip Thrusts
  5. Leg Lunges with Base
  6. Hip Lifts
  7. Up Downs With No Hands
  8. Forward Rolls
  9. Backward Rolls
  10. Hip Movements
  11. Double Hip Movements
  12. Leg Switches
  13. The Sit Out
  14. Hopping To Arm Lock
  15. Four Point Base
  16. Leg Circles
  17. Belly Down Hip Movements
  18. Supermans
  19. Elevated Leg Crunches
  20. Guard Pulls Lifts
  21. Guard Hip Movement Side to Side
  22. Guard Shoot Hips Up
  23. Over the Shoulder Toe Touches
  24. Jack Knives
  25. Sidewinder
  26. Shoulder Side Outs
  27. Jiu Jitsu Bridges
  28. Slipping from the Guard
  29. Windshield Wipers
  30. Hip Twist Standing
  31. Hip Bumps
  32. Switch Hip Stretched
  33. Bridging to the Knees
  34. Posture In Guard

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