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Best Wrestling Instructionals for BJJ: Top Picks, Proof, and Who Each One Helps
A data-backed ranking of the 9 best wrestling instructionals for BJJ on BJJ Fanatics, with named reviews, product facts, and clear guidance on who should buy what.
BJJ More earns affiliate commissions when you buy through the links on this page, at no extra cost to you. It does not change the rankings: every pick is judged on the mat and against named reviews.
Jump to a pick
- 1. The Grappling Continuum: Wrestling Techniques, Jiu Jitsu Purpose
- 2. Wrestling For BJJ
- 3. Effective Wrestling For Gi Jiu-Jitsu
- 4. Closing The Gap
- 5. Dynamic Wrestling Takedowns For BJJ
- 6. Wrestling For BJJ
- 7. Wrestling For BJJ
- 8. Precision Wrestling For Jiu Jitsu
- 9. Wrestling Fundamentals From The Bad Guy
- Comparison table
- FAQ
The top picks, up front
2026 editionThe Grappling Continuum
Shawn WilliamsComplete system linking wrestling tie-ups to BJJ finishes, passes, and back takes. Includes an entire volume on injury prevention.
3h 39m · 6 vol · all levels · $$Wrestling For BJJ
Hudson TaylorPin-heavy approach from the #5 NCAA pinner of all time. Cradles, leg rides, and mat wrestling that demolish turtle players.
3h 18m · 4 vol · all levels · $$Effective Wrestling For Gi Jiu-Jitsu
Adam WheelerThe only gi-specific wrestling instructional. Olympic bronze medalist teaching ankle picks, spiral rides, and the Wheeler-Tine guillotine.
1h 28m · 3 vol · all levels · $Most BJJ players avoid standup. They pull guard, accept bottom, and hope for the best. That works until someone pins you flat and rides out the clock. Wrestling fixes that gap, but the wrong instructional wastes your money on moves that get you guillotined or injure your training partners.
I reviewed every wrestling instructional on BJJ Fanatics, cross-referenced named reviews from BJJ World and BJJEE, and ranked the 9 best options by teaching quality, BJJ applicability, value, and instructor credentials. Each pick below includes named reviewer quotes, specific technique breakdowns, and honest weaknesses that name competing products.
How I ranked these
I reviewed every wrestling instructional on BJJ Fanatics and cross-referenced named reviews from BJJ World and BJJEE. Each pick is ranked on four things:
Scope: 9 wrestling instructionals on BJJ Fanatics, mostly no-gi with one gi-specific system. A mix of complete systems and specialized picks.
The Grappling Continuum: Wrestling Techniques, Jiu Jitsu Purpose
Shawn WilliamsA Renzo Gracie black belt teams up with NCAA wrestling coaches to build the most complete wrestling-for-BJJ system available. Six parts covering stance, grip fighting, guard wrestling, attacks, injury prevention, and mastery.
What it covers
Williams starts with stance and optimal positioning, then moves to collar-and-elbow ties, wrist control, and hand-fighting drills. Parts 3 and 4 cover arm drags from guard, head snaps, ankle picks, and 2-on-1 grip series with angle-based entries. Part 5 is dedicated entirely to injury prevention with safer alternatives for problematic techniques. Part 6 ties it all together with turtle breakdowns, single-leg finishes, and submission setups flowing directly from takedowns.
Why it stands out
- Entire volume (Part 5) dedicated to injury prevention and safe practice
- System-first approach: every wrestling move connects to a BJJ end position
- Collaboration with NCAA champ coach Zack Esposito and Warren Stout adds real wrestling depth
- Covers feet-to-floor AND mat follow-ups, not just isolated takedowns
Goes beyond standard takedown instruction to offer comprehensive wrestling integration for BJJ.
Ognen Dzabirski, BJJ World · rated 9/10
At $147, it costs more than single-volume options like J’Den Cox ($37). The density across 6 volumes also means you need multiple rewatches before techniques stick. Competitors like Pixley’s Closing The Gap go deeper on the specific problem of closing distance.
Anyone wanting a complete wrestling system that plugs directly into their BJJ game, from white belt through black belt.
You only want quick takedown mechanics. J’Den Cox covers core shots for $37.
Closing The Gap by Pixley for deeper distance management, or Adam Wheeler for gi-specific techniques.
Wrestling For BJJ
Hudson TaylorA 3-time NCAA Division I All-American and top-5 all-time NCAA pinner teaches hand fighting, takedowns, and his signature cradle and leg ride system for dismantling turtled opponents.
What it covers
Volume 1 covers motion control and hand fighting. Volume 2 adds takedown entries adapted for BJJ with defensive concepts. Volume 3 is where Taylor shines: cradles for opening turtle, pin transitions, and leg rides for top control. Volume 4 covers transitioning without creating space, wrestling-based passes, and guard retention breaking.
Why it stands out
- Unique pin-heavy approach: cradles, rides, and leg rides that demolish turtle
- Won IBJJF Worlds at blue belt after just 6 months of BJJ, proving his techniques transfer
- 87 career pins, most in University of Maryland history
- Covers ground control and transitions, not just takedowns
Hudson managed to identify the flaws of jiu-jitsu in a grappling sense and plugged in those holes with high-level wrestling moves.
BJJ World, guide review · also called a great DVD by 5x IBJJF World Champion Bernardo Faria
At $167, it costs $20 more than Williams’ more comprehensive 6-volume system. Hudson’s folkstyle pinning focus may not translate as cleanly to no-gi submission grappling as Koulikov’s sambo-influenced approach. The mat wrestling content also overlaps with his separate ‘Complete Wrestling Riding System’ instructional.
Grapplers who struggle against turtled opponents or want to develop crushing top pressure from wrestling-style positions.
You pull guard and never play top. The pin-heavy approach rewards a top game commitment.
Shawn Williams for a broader system, or Chael Sonnen for complementary chain wrestling drills.
Effective Wrestling For Gi Jiu-Jitsu
Adam WheelerAn Olympic Greco-Roman bronze medalist and Carlos Machado black belt teaches the only gi-specific wrestling instructional on this list. Ankle picks, spiral rides to chokes, and his signature Wheeler-Tine guillotine.
What it covers
Volume 1 covers five gi takedowns including ankle picks, double legs with trip finishes, and duck unders. Volume 2 is where the Greco background shines: front-side offense, 3/4 nelson, nearside cradle, and a 5-technique spiral ride series (breakdown, California choke, bow and arrow choke, banana split, neck crank). Volume 3 adds sweeps from bottom with wrestling concepts, sleeve drags, and the Wheeler-Tine guillotine variation.
Why it stands out
- Only gi-specific wrestling instructional available on BJJ Fanatics
- 5 different finishes from the spiral ride position alone
- Olympic-level wrestling pedigree combined with BJJ black belt under Carlos Machado
- Wheeler-Tine guillotine is a unique signature technique
Adam Wheeler is one of those Travis Stevens types of guys that can take BJJ to the next level. Crisp and clean product, with no fuss about it.
BJJ World · rated 4.8/5
Shortest runtime on the list at 1h 28m. Williams covers similar breadth in 3h 39m with more detail. Greco-Roman background means less single-leg and double-leg depth compared to folkstyle instructors like Hudson Taylor or Pixley. BJJ World noted they wanted more techniques and combinations demonstrated.
Gi competitors who want takedowns that work with lapel grips and collar work, plus a lethal turtle attack series.
You train primarily no-gi. Williams and Koulikov offer no-gi-friendly alternatives.
Shawn Williams for no-gi breadth, or J’Den Cox for affordable shot mechanics.
Closing The Gap
Michael Pixley & Heath PedigoThe man who beat Nicholas Meregali at ADCC 2024 teaches how to close the distance, organized by belt level from white through black. Hosted by Heath Pedigo of Daisy Fresh.
What it covers
Part 1 (white belt) covers stance, grip fighting basics, and front headlock entries. Part 2 (blue belt) adds double-leg entries, Russian ties, and overties. Part 3 (purple/brown) introduces cradles from front headlock, ankle picks, football grip, and dragdowns. Part 4 (black belt) covers banana splits and darce setups from wrestling positions.
Why it stands out
- Unique belt-level organization makes it easy to find your entry point
- Pixley beat Meregali at ADCC 2024, proving these techniques work at the highest level
- Addresses the single hardest part of takedowns: closing distance against a retreating opponent
- Unusual submission finishes (banana splits, darces from wrestling entries)
If you are looking for a shortcut to make your sucky BJJ takedowns better fast, then turning to seasoned grapplers with a wealthy wrestling pedigree, such as Michael Pixley is a no-brainer.
Ognen Dzabirski, BJJ World · rated 8/10
Most expensive option at $197, yet one of the shortest at 1h 41m, giving it the worst price-to-runtime ratio on this list. Williams offers 3h 39m for $147. Ognen Dzabirski also noted the black belt section feels underdeveloped and suggested more brown belt combinations would be beneficial.
Intermediate no-gi grapplers who know basic shots but can’t land them against retreating opponents.
You’re a pure beginner. The belt-level structure starts at white belt but the pacing suits people with some standup experience.
Shawn Williams for broader coverage, or Hudson Taylor for mat control after the takedown.
Dynamic Wrestling Takedowns For BJJ
J’Den CoxA 2x World Wrestling Champion, Olympic bronze medalist, and 3x NCAA champion teaches modified double legs, arm drags, and a standing bicep slicer for just $37. The best value on this list by a wide margin.
What it covers
Cox covers lines of defense, a modified double leg that eliminates common BJJ dangers (guillotine exposure), wrist-to-single misdirection, single leg finishes, and an arm drag series. The unique content includes a standing bicep slicer and ‘The Claw’ (a wrestling-inspired submission from seatbelt position). He also modifies the collar tie into a more powerful controlling grip and covers 2-on-1 setups.
Why it stands out
- Best value on the list at $37 for World Champion-level instruction
- Modified double legs specifically avoid guillotine exposure
- Demonstrated his takedowns on Gordon Ryan himself
- Highest-credentialed wrestler on the list (2x World Champion, Olympic medalist, 3x NCAA champion)
Wrestling World Champ J’Den Cox explains biggest takedown mistakes that BJJ athletes make.
BJJEE, article
Single volume means limited depth compared to 6-volume systems like Williams. No mat wrestling or ground control content. Hudson Taylor and Sonnen both cover ground wrestling extensively. May feel basic for advanced competitors who already have solid shot mechanics.
Beginners who want affordable, safe shot mechanics from the most credentialed wrestler on this list.
You already have solid doubles and singles. This covers fundamentals, not advanced chains.
Hudson Taylor for mat control after the takedown, or Williams for a complete system upgrade.
Wrestling For BJJ
Jeff GloverADCC medalist and No-Gi World Champion Jeff Glover teaches wrestling from a BJJ practitioner’s perspective. Wrestle-ups from butterfly guard, reverse half guard, and takedown-to-leg-lock combinations.
What it covers
Volume 1 covers simplified single legs and standing wrestling entries with collar tie sequences. Volume 2 is the unique content: wrestle-ups from open guard, butterfly guard, and reverse half guard, plus wrestling concepts from bottom mount and side control. Volume 3 connects takedowns directly to guard passes and leg lock combinations.
Why it stands out
- Only instructional from a BJJ-first perspective rather than a wrestler teaching BJJ players
- Heavy wrestle-up content from guard positions (butterfly, reverse half, open guard)
- Takedown-to-leg-lock combinations unique among wrestling instructionals
- Battle-tested at ADCC and high-level no-gi competition
Known for his uniquely unpredictable, but highly effective grappling style.
Ognen Dzabirski, BJJ World
Glover is a BJJ player who uses wrestling, not a wrestler. For pure takedown technique, NCAA champions like Taylor, Pixley, or Cox have deeper knowledge. At 1h 25m, it’s the second shortest on the list. Williams offers 2.5x more content for $50 more. The unorthodox ‘Glover twist’ requires significant athleticism and flexibility.
Guard players who want to add wrestle-ups and wrestling-based attacks without abandoning their bottom game.
You want traditional wrestling technique from a credentialed wrestler. This is a BJJ player’s take on wrestling.
J’Den Cox for proper shot mechanics, or Vlad Koulikov for sambo-influenced ground wrestling.
Wrestling For BJJ
Vlad KoulikovA multiple-time World Sambo Champion and BJJ/Judo black belt teaches a unique sambo-influenced wrestling system with signature techniques like The Impaler, Zangief Roll, and The Vladle.
What it covers
Volume 1 covers standing work: staple ties, single-leg variations, Russian tie entries, arm drags, and sambo-influenced foot sweeps. Volume 2 is the ground game: The Impaler (signature technique), Zangief Roll (rolling entry), banana splits, The Vladle (control position for setting up darces and leg locks), ride-based control, and wrestle-up routes connecting singles to ashi garami.
Why it stands out
- Unique sambo-influenced approach not found in any other instructional on this list
- Signature techniques (The Impaler, Zangief Roll, Vladle) are distinctive and memorable
- Connects wrestling entries directly to ashi garami and submission paths
- Multi-discipline background (sambo, judo, BJJ, wrestling) gives broadest technical perspective
Less structured than coaching-focused systems like Williams or Pixley. Viktor Wong described the material as ‘not very sophisticated.’ Only 2 volumes means less depth than Williams (6) or Taylor (4). The sambo-influenced style may be unfamiliar and harder to integrate for pure BJJ players.
Experienced grapplers looking for an alternative wrestling approach with direct paths to leg locks and submissions.
You want a structured, beginner-friendly system. Williams or Cox are better starting points.
Shawn Williams for structured fundamentals, or Jeff Glover for complementary wrestle-up material.
Precision Wrestling For Jiu Jitsu
Shawn MelansonA competition-focused BJJ black belt with 18 submission wins out of 30 teaches precision wrestling tailored for active no-gi competitors. Part of a broader ‘Precision’ system with complementary instructionals.
What it covers
Covers tie-up systems adapted for BJJ, shot mechanics with precision timing, single-leg and double-leg entries, underhook position work, wrestle-up sequences from seated position, and takedown-to-pass chains. All techniques are proven in competition with high-percentage finishes.
Why it stands out
- Competition-proven: 18 submission wins out of 30 total shows his approach works in live competition
- Active competitor perspective, not a retired wrestler
- Part of a broader Precision system with complementary sweeps and passing instructionals
- Wrestle-up content from seated position directly complements the standing material
Least-known instructor on this list. Compared to Olympic medalists (Wheeler, Cox), NCAA champions (Taylor, Pixley, Sonnen), or BJJ legends (Williams, Glover), Melanson lacks name recognition. No formal wrestling background listed. Limited community reviews make vetting harder. BJJ Fanatics rating of 7.8/10 is the second lowest on this list.
Active no-gi competitors who want wrestling techniques proven in current competition, not just theory.
You value instructor credentials and name recognition. The other options have bigger resumes.
His own ‘Precision Sweeps and Wrestle Ups From The Seated Position’ for a complete Melanson system.
Wrestling Fundamentals From The Bad Guy
Chael SonnenNational Wrestling Hall of Famer, NCAA All-American, and UFC title challenger Chael Sonnen teaches chain wrestling, leg rides for breaking turtle, and referee’s position escapes with demo partner Austin Vanderford (Bellator contender).
What it covers
Volume 1 covers collar ties, headlock entries, chain wrestling concepts, underhook tricks, arm drags, and pummeling drills. Volume 2 focuses on leg rides for dismantling turtle and cradle entries for pinning. Volume 3 teaches referee’s position (bottom turtle) escapes and reversals. Volume 4 covers pummeling drills, wall drills, and essential drilling protocols.
Why it stands out
- Chain wrestling content connecting techniques into flowing sequences
- Unique leg ride content for dismantling turtle (rarely covered in BJJ instructionals)
- Referee’s position escapes give a wrestler’s angle on escaping bottom turtle
- National Wrestling Hall of Famer with authentic old-school wrestling fundamentals
The Wrestling Fundamentals DVD instructional is the best resource for a BJJ grappler looking to add some strong wrestling to their game.
BJJ World · rated 5/5
Lowest BJJ Fanatics rating at 7.2/10 despite BJJ World giving 5/5, suggesting user expectations vs. delivery may be a factor. Sonnen’s style is old-school fundamentals; Williams or Pixley offer more contemporary approaches. No specific BJJ rule modifications discussed. Cox explicitly addresses guillotine exposure on doubles while Sonnen teaches straight wrestling.
Grapplers who want chain wrestling fundamentals and drilling protocols from a wrestling Hall of Famer, plus the best turtle-dismantling content after Hudson Taylor.
You want modern no-gi-specific wrestling. Williams and Pixley feel more current.
Hudson Taylor for more mat wrestling depth, or J’Den Cox for modern shot mechanics.
All picks, side by side
Comparison tableSwipe sideways for details · the price column stays pinned →
| # | Instructional | Instructor | Runtime | Level | Format | Category | Tier | Buy |
|---|---|---|---|---|---|---|---|---|
| 1 | The Grappling Continuum: Wrestling Techniques, Jiu Jitsu Purpose | Shawn Williams | 3h 39m | All levels | Gi & No-Gi | Overall · complete system | $$ | Check price → |
| 2 | Wrestling For BJJ | Hudson Taylor | 3h 18m | All levels | No-Gi | For mat control | $$ | Check price → |
| 3 | Effective Wrestling For Gi Jiu-Jitsu | Adam Wheeler | 1h 28m | All levels | Gi | For gi | $ | Check price → |
| 4 | Closing The Gap | Michael Pixley & Heath Pedigo | 1h 41m | Intermediate to advanced | No-Gi | For closing distance | $$ | Check price → |
| 5 | Dynamic Wrestling Takedowns For BJJ | J’Den Cox | ~1 hour | Beginners to intermediate | No-Gi | Value | $ | Check price → |
| 6 | Wrestling For BJJ | Jeff Glover | 1h 25m | Intermediate to advanced | No-Gi | Bjj-first approach | $ | Check price → |
| 7 | Wrestling For BJJ | Vlad Koulikov | 2 volumes | Intermediate to advanced | No-Gi | Sambo-influenced | $ | Check price → |
| 8 | Precision Wrestling For Jiu Jitsu | Shawn Melanson | 1h 47m | Intermediate | No-Gi | Competition-tested | $ | Check price → |
| 9 | Wrestling Fundamentals From The Bad Guy | Chael Sonnen | 2h 45m | All levels | Gi & No-Gi | Chain wrestling value | $ | Check price → |
Why these 3? How I picked the top 3 from 9 wrestling instructionals
Why these 3? How I picked the top 3 from 9 wrestling instructionals
Shawn Williams (#1) earned the top spot because his system goes beyond takedowns. He connects collar-and-elbow ties to finishes, passes, sweeps, and back exposure in a single curriculum. The collaboration with NCAA coach Zack Esposito adds wrestling credibility, and the dedicated safety volume (Part 5) is something no other instructional offers. Ognen Dzabirski at BJJ World gave it a 9/10 and praised how it “goes beyond standard takedown instruction.”
Hudson Taylor (#2) brings a unique pin-heavy approach. As a 3-time NCAA Division I All-American with the 5th most pins in NCAA history, his mat wrestling content is unmatched. He won IBJJF Worlds at blue belt after just 6 months of BJJ, proving his techniques transfer. The cradle and leg ride material specifically targets the turtle position, which most wrestling instructionals ignore.
Adam Wheeler (#3) fills a gap nobody else covers: gi-specific wrestling. As an Olympic Greco-Roman bronze medalist and Carlos Machado black belt, he understands how gi grips change everything about takedowns. His spiral ride series (5 different finishes from one position) is unique, and at $79, the value is hard to beat.
The remaining 6 instructionals are ranked by specific strengths: Pixley for distance management, Cox for budget value, Glover for BJJ-first wrestling integration, Koulikov for sambo-influenced techniques, Melanson for competition-tested systems, and Sonnen for chain wrestling and leg rides.
Find your wrestling instructional
Answer a few questions to find the right wrestling instructional for your game.
Pricing & deals
BJJ Fanatics runs daily deals that can cut prices by 40-60%. If your pick isn’t on sale today, check back tomorrow or sign up for their email alerts. Here’s the full price breakdown:
Before you spend a cent, BJJ Fanatics is currently giving away a full wrestling course for free. We list it next to the free judo and striking sets in our free cross-training roundup, so grab it before it goes back behind a paywall.
| Instructional | Price | Runtime | $/Hour | Verdict |
|---|---|---|---|---|
| J’Den Cox | $37 | ~1h | ~$37/hr | Best budget pick |
| Adam Wheeler | $79 | 1h 28m | ~$54/hr | Best gi pick |
| Vlad Koulikov | $79 | 2 vol. | N/A | Unique sambo angle |
| Shawn Melanson | $79 | 1h 47m | ~$44/hr | Competition tested |
| Chael Sonnen | $79 | 2h 45m | ~$29/hr | Best $/hour value |
| Jeff Glover | $97 | 1h 25m | ~$68/hr | BJJ-first perspective |
| Shawn Williams | $147 | 3h 39m | ~$40/hr | #1 overall pick |
| Hudson Taylor | $167 | 3h 18m | ~$51/hr | Best mat control |
| Michael Pixley | $197 | 1h 41m | ~$117/hr | Wait for daily deal |
FAQ
What is the best wrestling instructional for BJJ?
The Grappling Continuum by Shawn Williams is our top pick. It covers tie-ups, takedowns, guard wrestling, passes, back exposure, and injury prevention across 6 volumes. Ognen Dzabirski at BJJ World gave it a 9/10.
What are the best wrestling instructionals for BJJ beginners?
For beginners on a budget, J’Den Cox’s Dynamic Wrestling Takedowns ($37) teaches modified double legs that avoid guillotine exposure, from a 2x World Wrestling Champion. For a more complete system, Shawn Williams’ Grappling Continuum ($147) is structured for all levels from white belt up.
Is there a wrestling instructional specifically for gi BJJ?
Yes. Adam Wheeler’s Effective Wrestling For Gi Jiu-Jitsu ($79) is the only gi-specific wrestling instructional on BJJ Fanatics. Wheeler is an Olympic Greco-Roman bronze medalist and Carlos Machado black belt who designed every technique around lapel grips and collar work.
Do I need wrestling for BJJ if my gym rarely trains standup?
Yes. Even if your gym pulls guard, competitions start standing and you lose points or position every time you concede a takedown. Wrestling also improves your scrambles, top pressure, and turtle attacks. The safety-focused approaches from Williams and Cox minimize injury risk during training.
What is the cheapest wrestling instructional for BJJ?
J’Den Cox’s Dynamic Wrestling Takedowns For BJJ costs just $37 and is taught by a 2x World Wrestling Champion and Olympic bronze medalist. For the best cost-per-hour value, Chael Sonnen’s Wrestling Fundamentals ($79 for 2h 45m, about $29/hour) is the most content per dollar.
Which wrestling instructional is best for breaking turtle?
Hudson Taylor’s Wrestling For BJJ ($167) has the best turtle-breaking content with his pin-heavy approach: cradles, leg rides, and pin transitions. Chael Sonnen’s Wrestling Fundamentals ($79) is the budget alternative with good leg ride content for dismantling turtle.
Start with the top pick, or wait for a deal.
If you want one complete wrestling system that plugs into BJJ, the Grappling Continuum by Shawn Williams is the answer. Either way, never pay list price: the discount codes run almost year-round.