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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

Why BJJ is a Mental Workout Too: Sharpen Your Mind While You Roll

September 26, 2025

Brazilian Jiu-Jitsu is often thought of as a purely physical sport, but anyone who steps onto the mats knows it’s just as much a mental game. Every roll, drill, and positional exchange requires focus, strategy, and quick thinking. BJJ challenges the mind to analyze, react, and problem-solve under pressure—skills that extend far beyond the gym and into everyday life.

Mental Benefits in BJJ

One of the most unique aspects of BJJ is its mental complexity. Each position and transition demands a decision: should you attack, defend, or reposition? This constant evaluation strengthens cognitive flexibility, improves decision-making, and teaches patience. It’s not just about brute strength—success on the mats requires thinking several steps ahead, predicting your opponent’s moves, and adjusting your strategy in real time.

How Kids Benefit

BJJ provides a safe and structured environment for children to develop critical thinking skills. A 7-year-old deciding whether to escape from mount or set up a sweep isn’t just learning technique—they’re practicing logic under pressure, understanding cause and effect, and learning to adapt when things don’t go as planned. These mental exercises carry over into school and daily life, helping kids tackle complex problems, manage challenges with confidence, and approach new situations with a proactive mindset.

How Adults Benefit

Adults also gain tremendous mental benefits from training Brazilian Jiu-Jitsu. Facing a challenging roll teaches stress management, adaptability, and perseverance. The ability to stay calm under pressure while planning your next move translates to work, relationships, and personal challenges. From making decisions in a high-pressure meeting to managing unexpected life events, BJJ helps practitioners think clearly, maintain focus, and react strategically.

Tips for Developing Mental Strength in BJJ

  • Focus on technique over strength: Training your mind to rely on skill rather than force enhances problem-solving ability.
  • Visualize scenarios before sparring: Mentally rehearsing techniques and strategies strengthens cognitive planning and foresight.
  • Treat mistakes as learning opportunities: Each failed attempt is an opportunity to analyze, adjust, and improve both your technique and your approach.

In conclusion, Brazilian Jiu-Jitsu isn’t just a physical workout—it’s a mental training ground. Students of all ages gain sharper minds, enhanced problem-solving skills, and the confidence to handle challenges both on the mats and in daily life. The mental lessons learned while training—patience, strategy, adaptability, and resilience—truly last a lifetime, making BJJ a complete mind-and-body experience. 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/

For more information about our kids’ program, visit: https://bjjnc.com/program/kids-martial-arts/

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