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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.
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.
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.
Excellent Women’s Self Defense class! Walked away with several very good techniques.
My kids and I recently moved from Florida and were looking for a school to continue our Jiu Jitsu journey. We loved our school in Florida and had doubts we could find a place to replace it. But at PAMA we have found a new home and were welcomed in with open arms. Thanks to Sue, the brothers Pendergass, Boo, and all the people that train hard here. I highly recommend PAMA for anyone looking who is looking to learn jiu jitsu or looking for a place to continue their training.
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.
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.
The professionalism of the staff is unmatched. All of the instructors are great with kids. Both of my kids love being here.
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.
Great place to be! Highest quality of Jiu Jitsu you will find in the area.***Highly Addictive*** Once you start you can't stop.
My 7yo son has always been active in sports(tball, flag football, soccer) but he absolutely LOVES It here at PAMA. He looks forward to class every week.
Our son has recently started training here. My husband has recently started back training. They offer classes at all times which is great for our busy schedules. This is a great program we wouldn't be anywhere else!!
Our twin girls have been coming to PAMA for a little over 2 years and still look forward to coming to class. Family friendly, locally-owned and operated. Instructor/owners are personable, knowledgeable and committed to providing quality instruction. Assistant instructors are dedicated and provide excellent support. I would highly recommend PAMA to parents who wish to pursue martial arts training for their children.
Pendergrass Academy is by far one of the best things that has happened to my children and I am now a student of PAMA you need to come give it a try it's a decision I promise you won't regret. The Academy is not just a place to study but a family. The staff is the best in the Business.
Just started training here. Great instructors always willing to help out. Everyone is extremely helpful and always looking to help out the newbies. Highly recommended
This is a great school. My oldest son has gained so much confidence in the 5 years he been coming here. My youngest has been enrolled for a few months and is having as much fun as his older brother. I became tired of watching them have all the fun so I joined too. Great kids program, great adult program and awesome instructors.
My husband and I both train here. My husband has trained here for years. I started with Muay Thai this past year and have just started jiu jitsu. All the teachers and staff here are great and the students are very welcoming. I could not say enough nice things about Pendergrass! Highly recommend!!!
Rob hosted a Beginning Jiu Jitsu class for me and 11 of my friends. He gave a great overview of jiu jitsu and we all had a blast on the mat. He was very nice, humble, and well paced though out the training. He even stayed later since we started a little late because of late arrivals. The facility is nice and it is great that they offer Muay Thai also. I think I am going to sign up and also sign up my kids. Thank you Rob for an awesome birthday. It was exactly what I wanted.
This is a wonderful program. All three of our sons have been a part of Pendergrass Academy for many years. It has taught them so much more than martial arts. We are grateful to be a part of this fantastic family business.
This weeks 2 minute technique is a Deep Half Guard Sweep to the Double Under Pass. Here’s another breakdown to the technique using pictures. Step #1: Starting in the combat stance. You’ll hug the leg, shin on shin. If you push into him a little he’ll push back and that will help you rotate. […]
Learning to tie your belt is often a challenge, like learning to tie your shoes. However, with practice it becomes easier and easier. Pretty soon you’ll tie your belt like a pro. See below the step by step instructions with pictures to help you. Step #1: Hold your belt at the half way point. A […]
This weeks 2 Minute Technique is from the Deep Half Guard. In this video you’ll learn how to take your opponent’s back by using his lapel. Yeah, his own lapel! Check it out below: Step #1-2: Starting in combat base, you’re going to (#2) spin using your right leg to help kick his leg away. […]
In this weeks 2 Minute Technique Professors Guy and Rob demonstrate the Kimura from Half Guard into the Inverted Armbar. Here is a quick break down using photos to learn the technique step by step. Have you ever been in the Half Guard going for the Kimura and you can’t finish it because your opponent […]
This weeks 2-minute technique is How to Take the Back from the Turtle Position. You’ll learn step by step instructions on what to do to take your opponents back. Step 1: Grabbing your opponents lapels, you’ll pin them to the mat to gain more control. Step 2: You’ll tripod up, resting your head on your […]
Help your child be on their ‘A’ game this school year by joining us for our Free Focus for Better Grades Seminar! At this event kids will have the opportunity to: Train under skilled instructors Learn how to work with a partner Break a board Earn their first belt Our seminar will take place on […]
We’ll be supporting both Wakefield Elementary School PTA and Forest Pines Drive Elementary PTA. Donations can be dropped off in person at the academy. Please, see Sue or Renee when you make your donation. PAMA Back to School Supply Drive Bus PAMA Summer Camper gives to the Supply Drive Each child that donates to the Supply Drive will be […]
Take a quick look at the 5 fundamental submissions you can do from the mount position. These are 5 submissions that you really want to practice. SUBMISSION #1: Basic Paint Brush also known as the Americana. SUBMISSION #2: Cross Choke SUBMISSION #3: Ezekiel Choke SUBMISSION #4: Arm Triangle or also known […]
A common question we get a lot especially in our beginner classes is “How do I keep the mount?” Although it’s a dominant position to attack from, people don’t feel comfortable in it, so what would you recommend? First of all, have an understanding of what some of the most common problems are. For instance, […]
Here are some of our Google reviews for our Adult BJJ Program. Thank you all for the kind words. We enjoy reading your feedback and as always look forward to seeing you on our mats. Proudly serving the Wake Forest and North Raleigh area (Wakefield). For more information about our Brazilian Jiu Jitsu programs check […]
Here are some more of our Google Reviews. These are based on our Kids Martial Arts Program. We always enjoy reading a good review. We appreciate our parents putting their trust in us to teach their children a Martial Art that we are so passionate about – BrazilianJiuJitsu. Thank you all so much! Proudly serving […]
Today we are going to share with you a variation of the Sumi Gaeshi Throw using the Kimura control. One of the common things that people do on a takedown is a Single Leg. So when my brother shoots in for a single his head is on the inside. You can do the Sumi Gaeshi […]
Here are some of our Google Reviews from some of our students and drop ins. We are always grateful for the kind words and are happy to welcome new and old students into the PAMA family! -Thank you. Proudly serving the Wake Forest and North Raleigh area (Wakefield). For more information about our Brazilian Jiu […]
Today we’re back and this blog complements the last blog – Learn How to Control & Attack the Weak Side. This particular blog is about Transitioning from the Back Mount to the Crucifix and back to the Back Mount. It’s very common that when we end up on the weak side our opponent can put […]
In a previous blog we left off transitioning to the back mount position on the weak side. That’s where we’re going to pick up today. So, in this position whichever arm is over your partner, that’s going to be the strong side. Based on the transition that we did we ended up on the weak […]
Disclaimer: The stretches suggested in this blog are not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. Any application […]
In this weeks How to video we wanted to share with you a sitting up style guard pass that will transition into a back mount. So, Rob is in a sitting up style position. An effective way to get him on his back is by scooping his ankles, lifting up and putting him on his […]
Here at the Pendergrass Academy we’d like to share 5 Great Stretches that are sure to improve your overall flexibility. These stretches are imperative to any Brazilian Jiu-Jitsu practitioner. The primary muscles we’ll focus on are the lower back, the legs and the shoulders. These stretches will require using our belt. If you don’t have […]
This month at the Academy we’ve been focusing a lot on Omaplatas. So, we wanted to bring you guys one more strategy for the Omaplata. When we sit up to try to attack, it’s very common that our partner tries to beat us on the posture battle. When this happens we can create a situation […]
Ok, guys, we’re back! I’ve got Professor Boo here with me. This video is a follow up to the Omaplata technique that we did in our previous video last week. Professor Boo is going to show one of his favorite escapes when he gets caught in the Omaplata. While in the Omaplata, we always, especially […]
Join Professor Guy and Professor Boo as they demonstrate another weekly How To. This weeks video is an Omaplata Sweep. Watch the video to gain some insight on this technique. That is the Omaplata Sweep starting from the closed guard position. Subscribe to our YouTube channel. Click on the bell to get our latest video. […]
It might not seem possible, but summer is almost here. The kids will be out of school – and you’ll be wondering what you can do to help them fill their days with something other than endless rounds of video games. We have the ideal solution in our martial arts summer camp for kids. The […]
So how long does it take to get good at Jiu-Jitsu? Well, that’s going to vary from person to person. There’s a lot of variables that can play a part in how quickly you improve. Everybody learns at a different rate. Jiu-Jitsu is a tactile sport, that’s primarily how you learn. You learn by hearing […]
Do you have a shy kid? We at the Pendergrass Academy feel that Martial Arts is a good combination of an individual sport and a team sport. When you’re on the mat training you’re working with other people. However when you actually apply what you’ve learned it becomes an individual sport. It’s a good combination […]
Martial Arts in the Military When you think of the US military, you probably think of high-tech weaponry – smart bombs and things like that. What you might not know is that the martial arts play an important role in military training. Being proficient in hand-to-hand combat can save soldiers’ lives. There are several forms […]
Guy and Rob recently went on a road trip to Tampa, Florida. It was a Jitz University Conference where they presented on strategies that can be used to gain 5 star reviews on google. There were other great presenters there as well. This is just a compilation of their road trip to Tampa. We hope […]
Here is a video from our Archives. It’s from a Gustavo Machado Seminar back in 2009. Although, the image quality may be inferior to what we usually film today, there are still some good tips to be had! Subscribe to our YouTube channel and click on the bell to get our video updates. Give us […]
As a student in Brazilian Jiu Jitsu there are a few things that we want to keep in mind while we train. We always want to be considerate of our training partners because without partners we can’t really train Jiu-Jitsu. Here are some quick tips to keep in mind: Tip 1: Wash your gi and […]
Alright, we’re going to look at a Single Leg X Entry when your opponent is standing in front of you. And we’re going to be playing a butterfly, shin on shin type guard. Once they stand and try to pass your guard (open that guard and try to pass) we’re going to look at a […]
Join Professors Guy and Rob as they demonstrate another weekly How To. This weeks video is a Collar Drag from the Butterfly Guard (when your partner stands up). Alright, guys, on this video we are going to look at another Butterfly Guard technique. In this one, our partner is actually going to stand up instead […]
Top Four Benefits of Working out With a Loved One There are few things quite like working out with a partner or spouse, sister or brother – a loved one of any sort. No matter the type of martial arts you both practice, there are some benefits to exercising together. From perfecting your form to […]
Alright, guys, we’re back and we are looking at a counter movement that your partner does when you attempt to go for that arm drag from the butterfly guard position. He’s going to post a leg up to the same side that you’re trying to take the back. So we go with that same two […]
Join Professors Guy and Rob as they demonstrate another weekly How To. In this weeks video, you’ll learn how to do a Back Take from the Butterfly Guard Position. Subscribe to our YouTube channel. Click on the bell to our latest videos. Check us out and get more information at www.bjjnc.com You can also check […]
Join Professor Guy from Pendergrass Academy of Martial Arts in Wake Forest, North Carolina as he demonstrates another How To. This weeks’ How To is using the Stability Ball to help with your training. Subscribe to our YouTube channel, click on the bell to get our new videos each week. Check us out and get […]
Join Professor Guy and special guest Professor Boo from Pendergrass Academy of Martial Arts in Wake Forest, North Carolina as they demonstrate another How To. This weeks’ How To is Defending Against the Whizzer. Subscribe to our YouTube channel, click on the bell to get our new videos each week. Alright, guys so we’re back […]
Join Professor Guy and special guest Professor Boo from Pendergrass Academy of Martial Arts in Raleigh, North Carolina as they demonstrate another How To. This weeks’ How To is the Flat Kimura. Subscribe to our YouTube channel, click on the bell to get our new videos each week. We’re back with another Kimura Attack from […]
Join Professor Guy and special guest Professor Boo from Pendergrass Academy of Martial Arts in Raleigh, North Carolina as they demonstrate another “How To”. This weeks “How To” is the Sideways Kimura. Subscribe to our channel, click on the bell to get our new videos each week. Hey guys! We’re back here and we’re going […]
As you go through your Jiu Jitsu journey it’s important to understand some terminology before starting. There are four common positions in Jiu Jitsu. They are Guard, Side Control, Mount, and Back Mount. It is imperative to focus on these positions in order to make them a superior part of your game. When we say […]
What is the overall mindset of Brazilian Jiu jitsu? In Brazilian Jiu-Jitsu the primary focus is grappling, submissions and controlling your opponent from a positional standpoint; without taking a lot of damage. In other martial arts the goal may be to punch and kick to defend yourself. In Brazilian Jiu Jitsu we like to use […]
Join Professors Guy and Rob as they demonstrate another “How To”. This weeks “How To” is the Kimura Attacks. Check out a really good set up and attack using the Kimura grip. Subscribe to our YouTube channel, click on the bell to get our new videos each week. https://www.bjjnc.com/program/bjj/
Join Professors Guy and Rob as they demonstrate another “How To.” This weeks “How To” is the Kimura Sweep. Subscribe to our YouTube channel, click on the bell to get our newest videos each week. https://www.bjjnc.com/program/bjj/
In this video, Black Belts Josh Goguen and Sean Zorio from Pendergrass Academy of Martial Arts demonstrate how to enter the Truck position from Side Control. Subscribe to our YouTube Channel and hit the bell so you’ll get our weekly videos. www.bjjnc.com
Join Professors Guy and Rob from as they demonstrate how you can Recover Your Guard; in this weeks How To. Subscribe to our YouTube channel, click on the bell to get our new videos each week. www.bjjnc.com
Join Professors Guy and Rob as they demonstrate a Half Guard Pass; in this weeks How To. Subscribe to our YouTube channel, click on the bell to get our new videos each week. www.bjjnc.com
Check out this video with Professors Guy and Rob as they demonstrate a Half Guard Pass. www.bjjnc.com
5 Reasons you Should Start Training BJJ and Muay Thai in the New Year! If you’re looking to improve your life for the next 365 days and beyond, you could make a few vague resolutions that you may or may not stick to… or you could sign up for Jiu-Jitsu and Muay Thai classes and […]
5 Reasons You’re Best Buds With Your BJJ Training Partners When you first started training in Brazilian jiu-jitsu, you likely expected to get in shape and learn some of the slick submissions you watched your favorite UFC fighters execute on TV. Little did you know that you would get totally hooked on the BJJ lifestyle […]
If you’re looking to improve your life for the next 365 days and beyond, you could make a few vague resolutions that you may or may not stick to… or you could sign up for Jiu-Jitsu or Muay Thai classes and accomplish all of your New Year’s goals every time you show up to train. […]
The Bounce Back Armbar is when your going for an armbar and your partner is defending it, this is another step to take to get that submission. Check out this video as Professors Guy and Rob show both their takes on how to do the ‘Bounce Back Armbar.’ www.bjjnc.com
It seems that Brazilian Jiu Jitsu leaves a huge impact on many peoples lives. Watch the video and see what you think. www.bjjnc.com
Here at Pendergrass Academy we believe that learning martial arts can instill confidence and self-esteem in a child. When children have confidence in themselves it spreads into other parts of their lives. Such as being able to stand up to a bully. http://www.BJJNC.com/
Our adult Advance No-Gi BJJ program offers students the opportunity to train without the Gi. Without the use of the Gi grips are limited and many chokes do not exist. So, positional control and no-gi techniques are emphasized and taught. ♂️ ♂️ ♂️ We continue to go in depth on takedowns, positional control and escapes, […]
Advance Brazilian Jiu Jitsu Program Our Adult Advanced Brazilian Jiu Jitsu program offers students the opportunity to take their training to the next level. ⬆️⬆️⬆️ In this program we cover in more depth the major positions of Brazilian Jiu Jitsu including mount, back mount, side control, and guard. We continue our study of takedowns, positional control […]
PAMA Muay Thai Program Our Muay Thai program offers students the opportunity learn a striking based martial art in a structured, motivating, and friendly environment. Muay Thai is known as the art of eight limbs. Students will learn how to kick, punch, knee, and elbow in this dynamic and challenging art. If you are looking […]
PAMA Elite Champions Program Our Elite Champions program is our second level of training for kids ages 7-12 years of age. The kids receive more advance level of training in Brazilian Jiu Jitsu. They also have the opportunity to tryout for our competition team! #pamaelitekids#pamabjj #gustavomachadobjj #brazilianjiujitsu#bjj https://www.bjjnc.com
Masters No-Gi This class is part of our Masters Training program for ages 7-12. ♂️ ♂️ ♂️ It offers students the opportunity to learn more advance Jiu Jitsu techniques with No-Gi applications. Great for taking their training to the next level! #bjj #brazilianjiujitsu #martialarts #wakeforestnc #raleighnc #wakefield #submissiongrappling #kidjitsu www.BJJNC.com
Kids Kickboxing and MMA This class is part of our Elite Training program for ages 7-13. It offers students the opportunity to learn a striking based martial arts system. Great for hand eye coordination and overall physical fitness! #kickboxing #martialarts #wakeforestnc #raleighnc #wakefield #mixedmartialarts #mma www.BJJNC.com
The Priceless Martial Arts Program After training in the martial arts for the past 29 years, and personally experiencing all of the life altering changes the martial arts provides, I know without a shadow of a doubt that training in the martial arts is literally PRICELESS. If you told me right now that you’d deposit […]
The kids at Pendergrass Academy participated in a Competition Camp. Where they worked on their endurance, strength, speed and their jiu jitsu skills. As well as had fun with their friends. This camp was to help get them prepared for the upcoming In House Tournament at Pendergrass Academy on Saturday, August 4th, as well as […]
It might not seem possible, but summer is almost here. The kids will be out of school – and you’ll be wondering what you can do to help them fill their days with something other than endless rounds of video games. We have the ideal solution in our martial arts summer camp for kids. The children who […]
This is a second way to counter one of the common ways that people try to mount from side control. For this particular technique if our partner tries to switch to a reverse kesa gatame position and throw the leg over and goes to mount, there is a small window of opportunity to bridge into […]
In this video Rob Pendergrass demonstrates a variety of solo drills to practice basic Brazilian Jiu Jitsu and grappling movements. Practicing these drills twice weekly will improve your grappling game immensely. www.BJJNC.com
More about the Thailand trip … Norm, Mike, and Matt will be guided on the trip Thailand by Kru David Reese. Kru Reese lived, worked, trained and fought in Bangkok for over seven years. Kru Reese began his Muay Thai training in Bangkok under the watchful eye and tutelage of Naront Siri aka Pek. Pek […]
PAMA is proud to announce that three of it’s members will be training to Thailand! Coach Norm Elliott, Mike Hardee, and Matt Greer are going to be training at the legendary 13 Coins Gym, from June 18th – July 1st. 13 Coins, owned and operated by Mr. Coke, is home to many former and current […]
Watch this Video as Professor Guy and his son Holden demonstrate the Hip Bump Sweep. This is a three step technique. Anytime you go for this technique ideally, you’ll want your partner’s hands to be on the mat. Starting in closed guard, you’ll want to sit up and come up on your elbow, bringing your […]
Flowers might be the traditional gift for Mother’s Day, but they’re also what’s expected. Giving your mom a martial arts membership or enrolling her in a class might not be the usual choice, but there are many good reasons to consider giving your mom exactly that this Mother’s Day. The Benefits of Martial Arts for […]
The snake bite is another mount escape using the ‘bridge’ method. This technique is similar to an earlier video called “The Shark Bite.” In this technique instead of our partner (on top) hands based out on the mat they will be around the neck of the person on the bottom. Watch this video as Professor […]
Wake Forest Summer Camp Teach Martial Arts It might not seem possible, but summer is almost here. The kids will be out of school – and you’ll be wondering what you can do to help them fill their days with something other than endless rounds of video games. We have the ideal solution in our […]
Crazy horse or back pack is a way for kids to learn how to take their partners back and maintain this position, because it is a dominant position in Brazilian Jiu Jitsu. Join Professor’s Rob and Guy as they demonstrate how you can do crazy horse with your little champion. See the video for more […]