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Eric Allain
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I absolutely love the BJJ classes here. The instruction is excellent, the staff is friendly, helpful and well organized and the facilities are great. All this comes together to create an environment where the students help each other learn and improve. It is this that really does it for me. PAMA is not just a place to train, it is a community of friends. BJJ is hard. It can be demoralizing. Having helpful, encouraging friends to train with is what keeps me coming back. It is this that will push me to finally get that black belt some day.

Julia Benson
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I love coming here. I have improved my Muay Thai technique. A lot of experienced students in the class make sparring fun. Beyond all of this PAMA is a community.

Sean Kavanagh
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Great place to train and has the largest media presence I've ever experienced in any of the BJJ gyms I've trained at. That is a good thing because it lets you know what you are signing up for and makes the gym culture available to see online. And it is a great culture which is very friendly and welcoming of new students and has a desire to see people continuously improve whether it is BJJ or Muay Thai.

Blair Cuneo
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Excellent Women’s Self Defense class! Walked away with several very good techniques.

Mitch Ludwig
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I recently moved to the area and dropped by to check out the bjj classes. I've been training bjj for the better part of a decade and can say without a doubt that this has been one of the most welcoming gyms I've ever experienced. Great instruction with a good mix of belt levels that gives everyone an opportunity to learn.

Dylan Olson
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I like to get to know a school for a while before giving a review. That said, I've been training in PAMA's BJJ program for about a year now. I came to this school as a 2 stripe blue belt and have had training from several different places over the years. I can say honestly that the Pendergrass brothers have succeeded at creating and continuously cultivating an amazing environment for learning. You feel like family as soon as you walk in the door. And regardless of whether you've never trained before or have been training for decades, there is something here to learn and grow in for everyone. The instructors are patient, love what they do and can break down concepts in ways anyone can understand. The culture here at PAMA is consistently positive and inclusive. Classes are organized well and more experienced students (upper belts) are always willing to help those looking for guidance. If you're looking for a place to train, just stop by PAMA and see for yourself.

Chris George
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The professionalism of the staff is unmatched. All of the instructors are great with kids. Both of my kids love being here.

James Willison
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This is a great to train both mind and body in the art of BJJ. The main instructors, Guy and Rob, are knowledge and care about their students. I was particularly impressed that they (and other instructors) already knew my name despite not having formally introduced myself to them. That’s a little thing, but it meant they want to know who is coming to their facility. As well, the other students, particularly the upper belts, are great training partners. In my experience, they know when to go hard and also when to help a beginner out. PAMA is an excellent place to train and to be a part of a community looking to improve themselves on and off the mats.

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Pendergrass Academy of Martial Arts Raleigh & Wake Forest Martial Arts
919-819-1908
Pendergrass Academy of Martial Arts

The Mental Game of Brazilian Jiu-Jitsu: Building Focus and Resilience

February 14, 2025

The Mental Game of Brazilian Jiu-Jitsu: Building Focus and Resilience

Brazilian Jiu-Jitsu is often considered one of the most physically demanding martial arts, but its mental challenges are just as significant. To truly excel in BJJ, practitioners must not only master physical techniques but also cultivate mental strength. BJJ teaches valuable psychological skills, such as focus, resilience, and staying calm under pressure, which can be applied both on and off the mats.

Overcoming Adversity

One of the key mental aspects of BJJ is learning how to face and overcome adversity. Whether trying to escape a submission, being stuck in a difficult position, or facing a stronger opponent, BJJ forces you to push through physical and mental barriers. Training in BJJ involves constant failure and learning from mistakes, which can be difficult for many beginners. However, overcoming setbacks is part of the learning process. When a practitioner gets submitted or feels stuck, it’s an opportunity to pause, reflect, and adjust their approach. This process of overcoming adversity and fighting through challenges builds mental resilience. Each failure, each tap out, becomes a stepping stone to improvement.

For instance, imagine a student constantly getting stuck in guard positions. At first, this can be frustrating and mentally discouraging. Over time, however, the student learns to embrace the challenge, pushing through the frustration to improve their escapes, sweeps, and submissions. The ability to keep going when things aren’t going your way is a core mental lesson in BJJ.

Staying Calm Under Pressure

In any combat sport, staying calm under pressure is crucial, and BJJ is no exception. Whether in a live sparring session or a competition, thinking clearly while under stress is key to executing techniques effectively. The chaos of rolling or competing can cause anxiety. However, BJJ teaches practitioners how to focus on technique, breath control, and awareness, helping them maintain composure even when the stakes are high.

For example, while competing, panicking could worsen the situation when a practitioner is in a tight submission. Instead, learning to breathe deeply, stay relaxed, and think strategically helps them escape and turn the tables. The mental skill of controlling anxiety and staying in the moment is developed over time and through consistent practice.

Mental Conditioning

BJJ also helps with overall mental conditioning, sharpening focus, and increasing patience. The demands of BJJ extend beyond physical exertion; practitioners must stay present, focus on each movement, and adapt their strategies based on their opponent’s actions. The mental agility developed in BJJ can carry over into other areas of life, helping practitioners improve their problem-solving abilities, resilience in difficult situations, and overall ability to stay focused on long-term goals.

A practitioner who struggles with focus during class can gradually improve their ability to concentrate by consistently practicing mindfulness in training. While the practitioner focuses on breathing, movements, and transitions, they develop a stronger mental discipline, which benefits their overall performance in BJJ and daily life.

The mental game in Brazilian Jiu-Jitsu is just as important as the physical one. By learning to overcome adversity, stay calm under pressure, and condition the mind for success, you become a better practitioner and a stronger person. BJJ builds mental resilience, patience, and focus, which can positively impact every area of your life, from problem-solving at work to managing personal challenges. Whether you’re a beginner or a seasoned practitioner, strengthening the mind is essential to mastering BJJ.

Pendergrass Academy of Martial Arts proudly serves Wake Forest, Wakefield, and Raleigh, NC. For more information about us, visit www.bjjnc.com.

For details about our adult program, visit: https://bjjnc.com/program/bjj/

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