No-Gi & Grappling · every Thursday 19:30
Grappling Beginner Course in Vienna:
6 Weeks, No Experience Needed
Our grappling beginner course in Vienna needs no prior experience and no fitness hurdle: every Thursday you learn one core topic of grappling & No-Gi in a self-contained session. The curriculum runs in a 6-week cycle, so you can join any week.
Curriculum:
6 topics, one per week
Every session is self-contained. You start with the current topic, and after six Thursdays you’ve covered every topic once.
- 01
Basics & falling safely
Movement drills, breakfalls, stance and first takedown principles.
- 02
Top control
Side control and mount: holding position, applying pressure, transitioning.
- 03
Escapes from the bottom
Bridge, shrimp and escapes from mount and side control.
- 04
Guard game
Closed and half guard: defending, sweeping, getting back up.
- 05
Back control & submissions
Back control and your first chokes and joint locks – safe and controlled.
- 06
Putting it all together & sparring
Positional sparring, beginner-level free rolling and your path into regular training.
Who is the grappling beginner course in Vienna for?
The grappling beginner course in Vienna is for adults who want to try grappling without jumping straight into an ongoing class with advanced students.
Complete beginners
Never been on a mat? Perfect. Everyone in the group starts at the same point.
Athletes from other sports
You come from the gym, running, boxing or team sports and want to learn something new that challenges both mind and body.
Self-defense & self-confidence
You want to know how to escape on the ground and stay in control – realistic and without strikes.
What a session looks like
- 1Warm-up & mobilitymovement drills that make you more mobile and agile.
- 2Techniqueexplained step by step, practiced with a partner.
- 3Positional sparringtest what you’ve learned against light resistance.
- 4Q&Athe coach answers your questions and addresses your challenges.
What do I need for the course?
- Tight-fitting pants (no metal parts) and a shirt
- Flip-flops, for hygiene reasons
- Towel
- Bottle of water
You can also buy a starter pack with rashguard & shorts at the academy.
What you can do after 6 weeks
- The most important basic positions and techniques in No-Gi
- The basics of self-defense on the ground
- More fitness, mobility and self-confidence
- A basic understanding of strategy and fighting mindset
What is grappling (No-Gi)?
Grappling is a combat sport without punches or kicks: it’s all about takedowns, positional control on the ground, escapes and submissions. No-Gi means you train without a gi – you wear a rashguard and shorts instead.
Because there are no grips on the fabric, No-Gi is faster and more dynamic than classic Brazilian Jiu-Jitsu. The core principles – leverage, timing, technique over strength – are the same.
| No-Gi / Grapplingthis course | BJJ in the gi | |
|---|---|---|
| Clothing | Rashguard & shorts | Gi (kimono) with belt |
| Grips | Body, arms, neck | Also sleeves, lapels, pants |
| Pace | Fast, dynamic | Slower, more control |
| Good for | Wrestling, MMA, fitness | Technique, tactics, competition BJJ |
Price & start
179 €for 6 sessions
- 6 sessions of 75 minutes, every Thursday 19:30–20:45
- Join any week – you start with the current topic in the cycle
- Small group training
- Starter pack with rashguard & shorts available at the academy
Still not sure?
Come to a free trial class in our Fundamentals training and get to know the team and our gym.
For women, there are also dedicated women-only BJJ & grappling classes.
Your coach:
Arturo Di Gianni
Arturo runs the grappling beginner course. As a purple belt in Brazilian Jiu-Jitsu, he knows exactly what your first weeks on the mat feel like. That’s why he explains every technique so you can understand it even without any prior experience.
What’s next after the course?
After six sessions you know the basics – and can move straight into any regular Fundamentals class:
Path 1 · Without a gi
Fundamentals Grappling / No-Gi
You stick with fast, dynamic No-Gi and build on what you learned in the beginner course in the regular Fundamentals classes.
See No-Gi classesPath 2 · With a gi
Fundamentals Brazilian Jiu-Jitsu
The core principles are the same – you can also switch straight to traditional BJJ in the gi and add the gi grips to your game.
See BJJ classesOr both – many people train gi and No-Gi side by side. All times are on the schedule, and the right membership is on the prices page.
About ZR TEAM VIENNA
ZR TEAM VIENNA is part of Professor Zé Radiola’s ZR Team Association – one of the largest BJJ networks in the world.
FAQ about the grappling beginner course in Vienna
Do I need any prior experience?
No. The grappling beginner course in Vienna is made for complete beginners – everyone starts from zero.
When can I start?
Any Thursday. The course runs continuously in a 6-week cycle, and every session is self-contained. So you don’t miss anything if you start in the middle of the cycle – the topics you missed come around again in the following weeks.
Do I need to be especially fit?
No. Fitness comes with training. You train at your own pace, and the coach adjusts the intensity to the group.
How old do I need to be to join?
The course is for adults. For younger people, we have dedicated kids and teens classes.
How high is the risk of injury?
Grappling has no punches or kicks. Techniques are practiced slowly and in a controlled way, sparring only starts once the basics are solid – and tapping out ends any situation immediately.
Grappling beginner course Vienna:
Training in Mariahilf
ZR TEAM VIENNAGumpendorfer Straße 56/2-3, 1060 Vienna
The academy is also easy to reach by public transport: the U3 station Neubaugasse is just a few minutes’ walk away.
+43 664 199 5800contact@zrteambjj.at
Get directions
What participants say
Google review · 5 stars (translated from German)
“The 6-week beginner course is made for total beginners. You feel well looked after, and the coach guides you really well. I was a bit unsure whether to sign up, but it was truly worth it. Highly recommended!”
Start where you are.
The next chance to join the grappling beginner course in Vienna is this Thursday at 19:30. So grab your spot now and come by.
Thu, 19:30Join any week · 179 €
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