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The 4-Step Formula Course is a comprehensive training system designed to make learning Brazilian Jiu-Jitsu techniques easier, more structured, and more effective. With 21 video chapters, this course breaks down beginner and intermediate submission techniques using a simple, easy-to-follow four-step process. Whether you’re just starting out or looking to refine your existing skills, this method ensures that each technique is learned systematically, making it easier to remember and apply in real training and competition.

Beyond just techniques, this course teaches you how to apply the 4-step formula to everything you already know and future techniques you’ll learn. This means you’ll develop a framework that enhances your ability to learn and teach Jiu-Jitsu more efficiently. It’s perfect for coaches and teachers looking for a structured way to break down techniques for their students, making their instruction clearer and more effective.

In addition to the technique breakdowns, the course includes two home mobility workouts that require no equipment, helping you improve flexibility, balance, and movement essential for Jiu-Jitsu. You’ll also get a complete written manual packed with drills, strategies, and insights to help you integrate the 4-step formula into your training. Whether you’re a student looking to accelerate your progress or a coach seeking a better way to teach, this course gives you all the tools you need to refine your approach to Jiu-Jitsu

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The 4-Step Formula
Created by Mike & Sheena Bidwell | Founders of BJJ After 40
Tagline: The fastest and safest way to learn jiu-jitsu after 40!

Tired of feeling overwhelmed, confused, or beat up on the mats? You’re not alone—and that’s exactly why we created the 4-Step Formula. Designed specifically for the over-40 grappler, this course simplifies jiu-jitsu into a proven framework that works with your body, not against it.

We’ve taken decades of experience and combined it with the latest in Cognitive Load Theory to make your learning faster, your training smarter, and your progress more sustainable. Whether you’re just getting started or looking to finally connect the dots, this program will change the way you experience jiu-jitsu.

What’s inside:

20 high-quality instructional videos
2 complete functional BJJ workouts
1 training manual to lock it all in
Bonus: Includes a FREE BJJ After 40 rash guard (limited offer)
It’s time to stop surviving and start thriving on the mat.
Join the movement. Train smarter.
Stay on the mat longer!

Ritchie Yip shares his favorite setup and finish for the D’Arce Choke. This technique also counters a popular and powerful side control escape.

Check out Ritchie’s BJJ school in Burnaby, BC at https://www.infighting.ca

The Rear Naked Choke is the #1 submission of all time. Early prevention is always key but it’s important to practice late stage defenses as well. Here are some basic options to work on.