I'm over 40 — is it too late to start BJJ?

Not at all. Many of our adult students started in their 30s, 40s, and even 50s. The curriculum adapts to every fitness level, and you always train at your own pace.

How often should I train as a beginner?

We recommend 2-3 times per week to start. Our Silver plan (2x/week) is designed for beginners. As your body adapts, you can upgrade to Gold (unlimited).

What's the difference between Fundamentals and Advanced classes?

Fundamentals covers core positions and techniques for white and blue belts. Advanced classes add more complex techniques and competition-focused strategies for blue belt and above.

Adults Program

Brazilian
Jiu-Jitsu

Gi and No-Gi classes for teens and adults (14+). Gracie Barra's world-renowned curriculum takes you from your very first day on the mat through to black belt — at your own pace.

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14+ Age Requirement

Gi / No-Gi Class Formats

All Skill Levels

GB Certified School

About This Program

Why Adults Train
Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu is a ground-based grappling art that teaches you to control and submit opponents through leverage and technique — not size or strength. It is widely regarded as the most effective self-defense system for real-world situations and forms the grappling foundation of modern MMA.

The art traces its roots to Japan, where judoka Mitsuyo Maeda taught the Gracie family in 1920s Brazil. Hélio Gracie, who was small and physically frail, refined the system around leverage and positional control so that a smaller person could defeat a larger one — and that principle remains the foundation of every adults BJJ class taught today. A 2024 study of 410 BJJ practitioners found that higher belt ranks correlate with significantly greater mental toughness, resilience, and self-efficacy — evidence that the benefits go far beyond physical fitness.

At Gracie Barra Davenport, our adults BJJ program offers both Gi (with kimono) and No-Gi (shorts and rash guard) classes for teens and adults 14 and older. Whether you're a complete beginner or a seasoned competitor, our certified instructors provide structured, progressive training that builds real submission grappling skill at every level.

We follow the Gracie Barra International curriculum — the same system used at 900+ schools worldwide — giving you a clear roadmap from white belt through black belt, with consistent technique and proven methodology that works for every body type and fitness level.

What You'll Learn

Takedowns, throws, and clinch control
Guard passing, sweeps, and reversals
Submissions: chokes, armlocks, leglocks
Positional control and escapes
Live sparring (rolling) in a safe environment

Class Schedule Highlights

Early Morning (Mon/Wed/Fri)6:00 AM

Mid-Morning (Mon/Wed/Fri)10:00 AM

Evening (Mon–Fri)6:00 – 8:00 PM

Saturday9:00 AM

Full schedule →

Why Train Here

The Gracie Barra
Difference in Davenport

Proven Curriculum

GB's International Curriculum is the most structured BJJ program in the world — used by champions and beginners alike across 900+ schools.

All Levels Welcome

No experience? No problem. We have dedicated beginner classes and a community that actively helps newer students grow.

Global Network

Train at any GB school worldwide. Travel often? Your membership connects you to a global family of training partners.

What to Expect

A Typical Adults BJJ Class

Every class follows a structured 60-minute format — warm-up, technique instruction, drilling, and live sparring. Here's what each section looks like:

Warm-up (10 min)

Hip escapes, shrimping, breakfalls, guard movement drills

Technique (20 min)

Instructor demonstrates 2-3 related techniques with detailed explanation

Drilling (15 min)

Positional drilling with partner, building muscle memory

Rolling (15 min)

Live sparring with partners of varying sizes and skill levels

Cool-down (5 min)

Stretching

Common Questions

Frequently Asked Questions