Performance Drilling 1.3

Performance
Drilling
The Jiu Jitsu Training System For
Faster Learning & Integration
by Tom Barlow
Copyright © Tom Barlow 2015

Author :
Tom Barlow
Achievements :
3 x World Champion
European Champion
6 x British Champion
ADCC Competitor
Polaris Competitor
Copyright © Tom Barlow 2015

Table
of Contents
Introduction
What is Performance Drilling
Technical Drilling vs Performance Drilling
The Benefits of Performance Drilling
The Elements Of Performance Drilling
Game Analysis
Performance Drilling Session Structure
15 minute Blast Drilling Session
How To Learn A New Technique Fast
Conclusion
The Art Of Drilling
Performance Drilling 3
Chapter
Introduction
I learned to train properly…
Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

Introduction
In November 2013 I became Black Belt No Gi World

Champion, comfortably beating all my opponents, and
even submitted my opponent in the final.
This was by far my best performance at a major Jiu Jitsu
competition, and one of my proudest moments as a martial
artist.
Up to that point I had always done alright in competition.
However, something was always missing when it came to
the competing at the elite level.
My timing was off, my conditioning was never quite there,
or I made stupid mistakes.
So what changed? Simple, I learned to train properly.
However, the reason I learned to train correctly wasn't a
pleasant experience. If fact it was a very painful and costly
experience.
In 2011, I had a fantastic year for me in terms of my Jiu
Jitsu development. I won the British Open, I'd competed at
the ADCC, and I'd received my Black Belt from Braulio
Estima.
Then disaster happened, I developed a serious back
problem that completely floored my progression.
I'd always thought back problems were a load of rubbish,
and only the old got them. It wasn’t until I experienced
back pain for myself, that I realised how debilitating they
can be.
“We don't develop courage by being
happy every day. We develop it by
surviving difficult times and
challenging adversity.”
- Barbara de Angelis
A simple sneeze would drop me in agonising pain faster

than a left hook from Mike Tyson.
This back problem lasted for around 3 months and forced
me out of training. I sought out every solution I could think
of but nothing seemed to work.
Only after months of pain and frustration did I realise the
source of the problem was not my back at all but my hips.
This realisation finally allowed me to start fixing the
problem through regular stretching, mobilisation, and
myofascial release.
But I also realised I'd have to find a new way to train if I
ever wanted to compete again.
It was during this time Performance Drilling was born.
Performance drilling is based on concepts I've learned
from world champions such as Braulio Estima, Victor
Estima, the Mendes Brothers, and through my fifteen years
of teaching and research.
Semi finals of the No Gi World Championships 2012. Photograph by Owen Francis
With the aid of my new training methods I was able to get

back into competition by May 2012, and won the British
Open.
I followed this by coming third in the 2012 World No Gi
Championships, and finally in November 2013 I became
the Black Belt No Gi World Champion, the first British
born competitor to ever achieve this.
I also achieved this success without having a regular coach
and the majority of my training partners were my students
or friends.
Now I’m not saying if you follow my example you’ll become
a black belt world champion, but it may give you an insight
into an efficient, effective training method that can short
cut your learning time.
Chapter
What Is
Performance
Drilling?
Creating instinctive reactions through realistic drilling…

What Is Performance
Drilling?
Most Jiu Jitsu practitioners agree that drilling is an

important aspect of training and many high level
competitors extol the virtues of drilling.
The problem is most people don't ever learn how to drill
effectively.
Performance drilling is based on concepts I've learned
through fifteen years teaching and research, and from
training with some of the world’s best Jiu Jitsu
practitioners.
The way most people drill means they may learn the
process of how to do a technique, but then struggle to
apply it effectively against an opponent.
Performance drilling allows you to learn a technique faster,
and be able to use it against a fully resisting opponent
immediately.
Isn't that the point of all your training?
“We want to learn techniques faster
and create instinctive reactions
through realistic drilling.”
- Tom Barlow
You should know how to perform a technique and be able

to use it effectively against a fully resisting opponent.
The goal of performance drilling is very simple:
We want to learn techniques faster and create instinctive
reactions through realistic drilling.
Chapter
Technical
Drilling
vs
Performance
Drilling
What’s the difference…

Technical Drilling vs
Performance Drilling?
When most people think of drilling, they think of the

boring repetitive way most techniques are taught.
Your instructor shows you a technique, you repeat it in
slow deliberate manner and hope that someday you’ll be
able to use it.
You grab here, step over there, pivot, etc, all while having a
conversation with your training partner about what's for
dinner.
It’s no wonder most students can't perform a new
technique when it comes time to spar.
This is what I call "technical drilling" and it is very
important when learning a new technique.
You have to know the details of how to execute a
technique, but technical drilling has its limitations and in
no way reflects how you'd perform it in competition.
Training Jiu Jitsu. Photograph by Hannah Gorman
In competition or sparring things happen a lot faster, your

opponent won't be compliant and will resist your attacks,
and you don't have time to think about the process.
Performance drilling sessions look nothing like that.
They’re fast paced, dynamic, exhausting, more realistic,
and will ultimately allow you to integrate the techniques
into your game a lot faster.
Chapter
The Benefits Of
Performance
Drilling
There are a number of benefits to performance drilling…

The Benefits of
Performance Drilling
There are a number of benefits to performance drilling

over the way most people do technical drilling.
When done correctly drilling can have an incredibly
positive impact on your Jiu Jitsu.
Cardio
A good session of performance drilling will get you in peak
condition for Jiu Jitsu like nothing else. It can actually be
more demanding than regular sparring.
When you roll or spar, even with someone of greater
ability, you always get small breaks in the action where you
can recover.
During a round of performance drilling you work
continually with none of these small rest periods and you
will often work at a faster pace.
Consequently, you will work at a much higher rate.
Transitional Speed
Transitional Speed is the ability to move from one position
to another and react quickly to any situation that arises.
“Hard work beats talent when talent
fails to work hard.”
- Kevin Durant
If you’ve ever had the pleasure of rolling with a high level

black belt you will know the feeling.
It seems like no matter what you do, you can never catch
them. Whenever you attack they’re just not there.
The speed of transition between techniques, in my opinion,
is one of the biggest differences between the levels in Jiu
Jitsu.
Simply put the better you are the faster you can react to a
situation in the correct way.
Faster Integration
One of the biggest problems I found when I learned a new
technique was that it always took me a long time to be able
to use it in sparring.
I would always be late applying it, or my balance would be
wrong, or some other factor would affect my ability to use a
technique.
Teaching Guard Passing at a Seminar. Photograph by Rebecca Hill
Since I started using Performance Drilling I rarely have

that problem.
Even better, everyone I’ve shown the performance drilling
method to has told be the same thing.
They're able to apply technique a lot faster, even managing
to use them the same day they've learned them.
Chapter
The Elements
Of Performance
Drilling
There are two important elements…

The Elements of
There are two important elements of performance drilling;

Mindset and Drilling Variety
Both of these are essential to making your drilling sessions
as effective as possible.
#1 Mindset
Your goal when you are drilling should be to make
techniques instinctive and as fluid as possible.
There's a famous saying in Jiu Jitsu: "If you think you're
late. If you're late you use strength. If you use strength
you tire. If you tire you die"
This is the difference between knowing and having a
technique.
If you KNOW a technique you'll have to think about it, so
as the saying goes you'll be late and die.
If you HAVE a technique it's part of you. Your body reacts
instinctively without thinking.
It's an incredible feeling. You thoughts and actions happen
at exactly the same time. You are in complete flow.
“If you think you're late. If you're late
you use strength. If you use strength
you tire. If you tire you die”
- Saulo Ribeiro
Part of performance drilling is to create this mindset.

To do that you should be 100% focused on your drilling.
There’s no time to think about anything else, and as soon
as your mind wanders you refocus it back on performing
the drill as quickly and effectively as possible.
You should also push yourself to continually perform the
technique faster, with better balance, or giving less space.
#2 Drilling Variety
In Malcolm Gladwell’s famous book “Outliers” he stated
that it takes about 10’000 hours or repetitions of deliberate
practice to master any technique.
10’000 hours is a long time and no matter how focused you
are it will eventually become boring.
Once this happens, you’ll find it very difficult to put in
deliberate practice.
Passing at the Las Vegas Open. Photograph by IBJJF
In Performance Drilling we have a number of different

ways to drill.
So even though you may be doing the same technique it
will seem like you are doing something different.
Here are a few of the ways that we work our techniques in
Performance Drilling:
Rounds:
This is probably the most common way to drill. Remember
to stay focused, and perform each rep as quickly and
smoothly as possible.
Set a clock for a certain period of time and drill one
technique as fast and smoothly as possible. I normally use
rounds of 3 - 5 minutes.
Speed Drills:
I was first introduced to these by the Mendes brothers.
They're a fantastic way to develop cardio and speed.
You simply take a drill (or small part) and perform it as
fast and explosively as as possible for a set period of time
(normally 30 - 90 secs)
Example: Leg Drag http://youtu.be/fBMLz-LxEok
Speed Drill Type 1: Time for Reps

Set a goal number of repetitions and then see how quickly
you can complete them.
The better you get the faster you should be able to do your
reps. Example: 100 Kimura's as fast as possible
Expert Tip:
Focus 100% on your drilling and try to perform
every rep as fast as you can.
Speed Drill Type 2: Max Reps

Perform as many reps as you can in a certain amount of
time. Example: As many Leg Drags as you can in 1 minute.
Performance drilling can create instinctive reactions. Photograph by Warrior Collective
Alternating Person:
Some drills are easier if you alternate between people. This
is a great way to keep your work rate high, while having
periods of inactivity.
Example: Take down for take down. http://youtu.be/
PMC_uJDTR4U
Flow Drilling:
This is one of my favourite ways to drill in class. Basically,
you work a technique then your partner works out from
the final position.
Example: you pass guard then you partner escapes and
regains guard so you can go again. http://youtu.be/
YckNZ18DhVQ
Line Drilling:
Start at one end of the gym and then every time you
complete a set your partner moves a little further down the
gym.
Example: Toreando pass, then your opponent snakes away
http://youtu.be/VVGpcDrr_w8
Drill to control (hold for 3 seconds):

In this variation you perform a drill and as soon as you
complete it your partner tries to escape or move for 3
seconds.
This is what most commonly happens when you are
rolling, and is great to teach you the control after you
execute the technique.
Example: You perform a take-down without your partner
resisting, but as soon as they hit the ground they try to get
back up again. Your goal is to keep them down for 3 sec.
http://youtu.be/2EGD-2HVsr0
Expert Tip:
Don’t focus on your mistakes. Move on to the
next rep without stopping and correct as you go.
Combination Drills:
Link several drills together and then repeat the sequence.
This is an excellent way to develop your transitional speed.
It’s important that you know all the drills before linking
them.
For example: pass to side control, transition to the kimura.
http://youtu.be/LXtH6LHcDVk
Expert Tip:
Record your training. This will allow you to see
how you are progressing and can help you
identify the areas you need to focus on.
Micro Drilling:
Drill a small transition or section of an overall technique,
normally the most intricate part. This is one of the most
useful learning drills.
Many techniques have intricate transitions, or grip
changes that are more difficult than the rest of the
technique.
Example: Seat belt to choke position. http://youtu.be/
a1xl80FbtM0
“I fear not the man who has practiced
10,000 kicks once, but I fear the man
who has practiced one kick 10,000
times.”
- Bruce Lee
Micro Drilling Plus:

This is very similar to micro drilling in that you still work
the intricate details but on every third or fifth rep you
complete the full technique.
Example: Seat belt to Rear naked choke. https://youtu.be/
T9vUcwvXDEc
Resistance Drilling:
This drill is perfect for learning how a fully resisting
opponent will react. You perform a drill at the crucial point
of the technique, your partner resists.
Example: Defend the X-guard sweep. http://youtu.be/
0Rpk_1DBsuk
Chapter
Game Analysis
Decide the areas you need to work most…

Game Analysis
Before you plan your Performance Drilling session we need

to decide the areas you need to work most.
To do that you should do a simple Game Analysis exercise.
I first learned this from Rick Young at a Jiu Jitsu seminar
he taught in Exeter many years ago, and still assess my
game with it today.
This exercise only takes a couple of minutes but can be
crucial in creating a well-rounded effective Jiu Jitsu game.
Position Rating
Guard Attacks
Guard Passes
Half Guard Attacks
Half Guard Passes
Side Control Attacks
Side Control Defence
Mount Attacks
Mount Defence
Back Attacks
Back Defence
Takedowns Attacks
Takedown Defence
Discussing technique at a seminar. Photograph by Gracie Barra Birmingham
Rate the areas on a scale of 1 - 5 (1 being poor, and 5 being

excellent)
You are welcome to go into greater depth with certain
areas such as spider guard attacks and defence, etc but this
will give you good place to start.
Once you’ve completed the assessment ask yourself this
question:
"What is the weakest area of my game?"
This is the area you will work for at least the next month.
Once you've completed a month or however long you need
to see improvement in that area, re-do the Game Analysis
exercise and select your next weakest area.
Chapter
Performance
Drilling Session
Structure
If you fail to plan, you are planning to fail!

Session Structure
So now you know the area you need to work on, it's time to
plan your sessions.
You may think this is a little time consuming but it will
only take a few moments and in my experience it’s the best
way to consistently develop your skill set.
The old adage "If you fail to plan, you are planning to
fail!" is very true.
Warm Up: 10 - 15 min

At the start of every session you should warm up as if you
were about to compete.
This is a great way to develop the correct mindset, and
teach your body it's about to work.
It can also be a big help in calming competition nerves, as
you've done it so many times in the past.
Expert Tip:
Here is my exact warm up I used prior to every

competition:
๏ Jog / Sprint repeat (10 m x 5 - 10 rds)
๏ Spider man crawl / 10 m inch worm (10 m x 3 rds)
๏ Hip circles: 10 each direction, each leg
๏ Squats Sequence: (5 x regular stance, narrow, wide)
๏ Press Up Sequence: (5 x regular, narrow, wide)
๏ Lunge Sequence: (5 x Forward, Sides, Back)
๏ Stick Ups: 30
๏ Single leg squat: (5 x forward, side, back, behind)
๏ Egg beating: 30 secs
๏ Triangles: 30 secs
๏ Back roll / Hamstring stretch: 10 times
๏ Back roll / Box split: 10 times
๏ Tuck Jumps / Explosive Press Ups: 3 rds x 5 reps
Specific Warm up: 5 - 15min

In training it's important to make sure you are fully
prepared for the drills ahead. The best way to do this is by
using lighter drills .
This can also be used as a warm up if time is limited as the
best way to warm up is to do a lighter version of what
you're going to do.
Drills to use:
๏ Line Drill
๏ Technical
“If you fail to plan, you are planning
to fail!”
- Benjamin Franklin
Takedown / Guard Pulling Drills: 10 - 15 min

I’m a big believer in having at least one or two take-downs
you can hit on anyone at any point.
I also believe if you're going to play guard, you need to
practice pulling guard.
Consequently, I include one of these in almost every
session.
Drills to use:
๏ Alternating Drills (Double legs, single legs)

๏ Combination Drill (e.g. Take down to guard pass or
guard pull to sweep)
๏ Resistance Training (e.g. Opponent keeps balance on
Single Takedown)
๏ Drill to control (Take down then stop your opponent
from standing)
Passing / Sweeping: 30 min
This section is where you would work on the weakest area
of your game (as identified in the Game Analysis Exercise).
You can use almost all of the drills outlined in the previous
section, but remember, you should always be pushing
yourself to work faster, smoother, and stay focused on the
task at hand.
Drills to use:
๏ Speed Drills
๏ Combination
๏ Resistance
Specific Training: 15-30 min

This is another great way to work on your weaknesses, and
combined with drilling can have dramatic impact on the
speed of learning and integration.
For specific sparring is basically starting in the position
you are aiming to develop, whether your offence or
defence.
Whenever the position changes (through an escape,
submission, or transition) you reset back to your start
position. I normally work these for 3 - 5 minute rounds.
Sparring 30 min
This is normally the final part of the session, and you
should look to be specific even when sparring.
For example start in a defensive position and work from
there to the submission, or play a specific type of guard.
Chapter
15 Minute Blast
Drilling Session
Improve your Jiu Jitsu in 15 minutes or less…

15 Minute Blast Drilling
Session
Even if you don't have the time to fit in a full drilling

session, you can still benefit from Performance drilling.
Simply add it before or after your session.
In this situation I would focus on 90 second speed drills,
alternating fast paced rounds, alternating micro drills plus,
and combination drills.
Here is a 15 minutes session you could do at the end of
class;
Round 1: Leg Drag (90 sec speed drill each person)
Round 2: Wind shield wiper drill (90 sec speed drill
each person)
Round 3: Kimura Drill (90 sec speed drill each person)
Round 4: Leg Drag to Wind shield wiper to Kimura (3
min each person)
That’s a total session time of 15 minutes. It will give you an
awesome workout, and help develop your transition speed
Chapter
How To Learn A
New Technique
Fast
…there is a big difference between KNOWING and HAVING

a technique…

How To Learn A New
Technique Fast
As I said before there is a big difference between

KNOWING a technique and HAVING a technique.
Many Jiu Jitsu players believe that if they know a
technique they’ll be able to use it at the correct time. This
couldn’t be further from the truth.
Simply knowing of a techniques existence will not mean
you can use it effectively.
Your goal should be to be able to perform a technique
against a fully resisting opponent of any size and skill level.
If you can do this, then you have the technique. It is part of
your game and you’ll always be able to use it.
However, to get to this level of understanding can take a
very long time.
If you watch most top level competitors they will have been
using the same techniques since they were white belts.
They know every step, every counter, and every outcome of
a technique in great depth.
Thankfully, it is possible to short cut the learning process,
and start effectively using a technique a lot faster.
Securing the submission at the Tuff Invitational. Photograph by Al Blinx
I developed the following process over many years of

teaching and training. I apply this method of learning to
anything I want to master.
Here is the basic structure, as it relates to a Jiu Jitsu
technique.
Step 1: Technical Drilling

It’s important you practice the complete technique a few
times before starting to drill it in specific ways.
This will give you an understanding of where it starts, how
it ends and what it should feel like.
Drilling time: 3 - 5 minutes
“A champion should ask himself: if I
were to compete against myself, what
would I practice to beat me?”
- Leo Vieira
Step 2: Micro Drilling

In every technique there are usually a few more intricate
movements that are more difficult to perform.
Choose the movements you find most difficult and drill
them in isolation.
Drilling time: 1 minutes or 10 - 20 repetitions
Step 3: Drill to Control

Many people forget that a technique is not complete until
you have your opponent under control.
By using this type of drilling you to get used to controlling
your opponent once you have completed the technique,
and still developing the techniques itself.
Step 4: Resistance Drilling
Your opponent will rarely allow you to complete a
technique without defending.
Resistance drilling allows you to develop strong technique
in a controlled manner.
Step 5: Combination Drilling

When your opponent defends a technique it is often easier
to switch to a different technique than insist on something
that won’t work.
By drilling counters to common defences it will allow for a
faster transition between techniques.
Step 6: Specific Training

The final stage is to train the technique against a fully
resisting opponent. Once you have completed the
technique or they have escaped you restart from the same
position.
Complete Example
Here’s an example of the entire process using one of the
most basic De La Riva sweeps. http://youtu.be/
iTHn2kIm4m0
Chapter
10
Conclusion
You can make massive leaps in your Jiu Jitsu…

Conclusion
I hope you've found this book useful and have a better

understanding of the performance drilling concept.
You can make massive leaps in your Jiu Jitsu with only a
couple of extra performance drilling sessions a week.
This is providing you plan them correctly, and stay focused
on the performing your best.
As for specific drills you should be doing, that was never
the intention of this book, but you have a few of options:
1. Use your imagination: With a little imagination
and creativity almost every technique can be
converted to a drill.
2. Online Video & Articles: A large amount of
information can be found on the internet. Some of it
is good, and some not so good
3. Investment: There are a number of very good
products available that specifically focus on drills for
Jiu Jitsu.
Whatever you decide, hopefully after reading this book you
have a structured way of developing your Jiu Jitsu.
Thanks for taking the time to read this book, and enjoy
your journey into the world of performance drilling.
Tom Barlow
Chapter
11
The Art Of
Drilling
Drillers make killers…

The Art Of Drilling
One of the most common questions I get from people that

read Performance Drilling was:
“Do you have any drilling instructional’s available?’
And for a long time, I didn’t.
However, after about the fiftieth message, I realised a
drilling instructional series that accompanied the
book would be hugely beneficial.
So I created The Art Of Drilling
This is a two part instructional that covers the drills that
had the biggest impact on my Guard and Guard
Passing.
These drills have been carefully selected to help turbo
charge your training sessions and improve your Jiu
Jitsu.
What’s even better is Performance Drilling readers, like
you, can get this instructional set for only £7 for a
limited time.
Click the link below to discover what’s included in the
Art of Drilling series and how it can benefit you:
http://tombarlowonline.com/the-art-of-drilling-
special/

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Performance

Copyright © Tom Barlow 2015

Copyright © Tom Barlow 2015

I learned to train properly…

Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

In November 2013 I became Black Belt No Gi World

A simple sneeze would drop me in agonising pain faster

With the aid of my new training methods I was able to get

Creating instinctive reactions through realistic drilling…

Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

Most Jiu Jitsu practitioners agree that drilling is an

You should know how to perform a technique and be able

Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

When most people think of drilling, they think of the

In competition or sparring things happen a lot faster, your

There are a number of benefits to performance drilling…

Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

There are a number of benefits to performance drilling

If you’ve ever had the pleasure of rolling with a high level

Since I started using Performance Drilling I rarely have

There are two important elements…

Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

There are two important elements of performance drilling;

Part of performance drilling is to create this mindset.

In Performance Drilling we have a number of different

Speed Drill Type 1: Time for Reps

Speed Drill Type 2: Max Reps

Drill to control (hold for 3 seconds):

Micro Drilling Plus:

Decide the areas you need to work most…

Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

Before you plan your Performance Drilling session we need

Rate the areas on a scale of 1 - 5 (1 being poor, and 5 being

If you fail to plan, you are planning to fail!

Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

Warm Up: 10 - 15 min

Here is my exact warm up I used prior to every

Specific Warm up: 5 - 15min

Takedown / Guard Pulling Drills: 10 - 15 min

๏ Alternating Drills (Double legs, single legs)

Specific Training: 15-30 min

Improve your Jiu Jitsu in 15 minutes or less…

Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

Even if you don't have the time to fit in a full drilling

…there is a big difference between KNOWING and HAVING

Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

As I said before there is a big difference between

I developed the following process over many years of

Step 1: Technical Drilling

Step 2: Micro Drilling

Step 3: Drill to Control

Step 5: Combination Drilling

Step 6: Specific Training

You can make massive leaps in your Jiu Jitsu…

Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

I hope you've found this book useful and have a better

Drillers make killers…

Get The FREE Performance Drilling Course at http://tombarlowonline.com/resources/performance-drilling/

One of the most common questions I get from people that

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