This instructional guide combines the best of physical conditioning and martial arts movements into a powerful training method that emphasizes strength, flexibility, mobility, and endurance.
Ginastica Natural® is not just a workout—it's a complete system that transforms the way you move, think, and feel on your BJJ journey. This program is based on the teachings of Álvaro Romano, who has taught over 400 seminars worldwide and holds a deep understanding of the body’s mechanics through his extensive education in physical education and recreation.
Developed by a 4-stripe black belt under BJJ legends like Rolls Gracie, Rickson Gracie, and Carlos Gracie Jr., this system incorporates a holistic approach to conditioning, bridging the gap between functional fitness and Brazilian Jiu-Jitsu
It will help you increase your flexibility, improve your core strength, enhance your stamina, and promote greater mobility, ultimately allowing you to execute techniques with more precision and less risk of injury.
Alvaro Has a Graduate and Post-Graduate degree in Physical Education and Recreation.

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What Will You Learn?

Unlock your true potential both on and off the mats with Ginastica Natural by Álvaro Romano, the revolutionary training system designed to enhance your Brazilian Jiu-Jitsu performance. Created by the highly respected BJJ black belt and fitness expert Álvaro Romano, this instructional guide combines the best of physical conditioning and martial arts movements into a powerful training method that emphasizes strength, flexibility, mobility, and endurance.

Ginastica Natural® is not just a workout—it's a complete system that transforms the way you move, think, and feel on your BJJ journey. This program is based on the teachings of Álvaro Romano, who has taught over 400 seminars worldwide and holds a deep understanding of the body’s mechanics through his extensive education in physical education and recreation. Whether you're a beginner or a seasoned black belt, Ginastica Natural will take your grappling skills and overall athleticism to the next level.

Developed by a 4-stripe black belt under BJJ legends like Rolls Gracie, Rickson Gracie, and Carlos Gracie Jr., and a Graduate and Post-Graduate in Physical Education and Recreation. This system incorporates a holistic approach to conditioning, bridging the gap between functional fitness and Brazilian Jiu-Jitsu. It will help you increase your flexibility, improve your core strength, enhance your stamina, and promote greater mobility, ultimately allowing you to execute techniques with more precision and less risk of injury.

Take your BJJ game to the next level—train smarter, move better, and perform at your best with Ginastica Natural by Álvaro Romano.

Here Is What The Legendary Renzo has to say about Alvaro's Program:

Key Features:

Created by a BJJ Legend: Learn directly from Álvaro Romano, a 4-stripe black belt who has trained under the greatest names in Brazilian Jiu-Jitsu, including Rolls Gracie, Rickson Gracie, and Carlos Gracie Jr.
Holistic Conditioning Method: The Ginastica Natural® method combines bodyweight exercises, flexibility drills, and mobility movements to enhance your Jiu-Jitsu performance while promoting overall physical health.
Increase Strength & Flexibility: Build functional strength, mobility, and flexibility that directly transfers to better BJJ technique, from guard passes to submissions.
Injury Prevention: Focuses on developing proper movement patterns and joint health, helping you avoid common injuries that can sideline your training.
Ideal for All Levels: Whether you're a white belt or a seasoned black belt, the Ginastica Natural® method is designed to complement your BJJ practice and can be adapted for any skill level.
Comprehensive Instruction: With over 400 seminars taught globally, Álvaro Romano's proven methods guide you step-by-step through each movement, ensuring a full understanding of the principles behind the exercises.
Boost Endurance & Core Strength: Designed to improve cardiovascular conditioning and core stability, two essential components for high-level BJJ.
Enhanced Performance: Through better overall fitness, improve your reaction times, stamina, and grappling endurance, giving you an edge during sparring and competition.

Here Is What The Legend Ricardo Arona Has To Say:

So What Exactly do You Get?

Part 1

Intro
Warm Ups - Introductory Stretches
Cross Body Stretch
Cross Leg Stretch
Leg Slide Stretch
Hands Back Front Body Stretch
Diving Movement
Combination
Finishing Up Warm Up
Testing The Results

Part 2

Class 2 - Hip Switching
Class 3 - Breathing
Class 4 - Grappling Without Partner - Back Roll
Transition To Guard

Part 3

Class 5 - Rolling
Class 6 - Movements on the Ground

Part 4

Class 7 - Hip Escape

Part 5

Class 8 - Animal Movements For Mobility
Class 9 - Animal Movements Frog

Part 6

Class 10 - Hips Mobility Animal Movements Tiger
Class 11 - Strength Exercise
Breathing Exercise

Part 7

Body Weight Exercise
Whole Body Strength Exercise

Part 8

Bonus: Private Lesson With Bernardo Faria

ONDEMAND Videos and Techniques

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Alvaro Romano

Ginastica Natural by Álvaro Romano

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