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Not improving in Brazilian Jiu-Jtsu? Do this!

Jiu-Jitsu Foundry BJJ Brazilian Jiu-Jitsu Malaysia Petaling Jaya Kuala Lumpur


I've been getting feedback from my students that they are not progressing in Brazilian Jiu-Jitsu (BJJ) as fast as they thought they would. BJJ is physically demanding and requires dedication and consistent training to improve and progress. Consistency in training is vital for anyone looking to enhance their skills in BJJ. This article explores the importance of consistency and provides practical tips for individuals seeking improvement in their BJJ journey.

The Importance of Consistency in BJJ Training

Consistency is key when it comes to training in BJJ. Regular practice allows you to develop muscle memory, improve technique, and build endurance. Without consistent training, progress may be slow, and you may struggle to retain what you have learned. By committing to regular training sessions, you create a solid foundation for improvement.

Setting Clear Goals for Improvement

Before embarking on your BJJ journey, it's essential to set clear goals for improvement. These goals provide direction and motivation, keeping you focused on your training. Whether your goal is to compete, earn a higher belt rank, or simply enhance your skills, having a clear objective helps you measure progress and stay on track.

Establishing a Training Routine

To maintain consistency, it's important to establish a training routine. Create a schedule that works for you, taking into account your personal commitments and availability. Consistency is not just about training frequently but also about adhering to a structured routine that allows for progression and development.

Focusing on Fundamentals

Fundamentals are the building blocks of BJJ. It's crucial to focus on mastering the fundamentals before diving into advanced techniques. Consistent practice of fundamental movements, such as proper posture, hip movement, and basic submissions, lays a strong foundation for more complex techniques later on. Always prioritize the fundamentals in your training.

Utilizing Drilling and Repetition

Drilling and repetition are powerful tools for improvement in BJJ. By repeatedly practising specific techniques, you enhance muscle memory and refine your execution. Dedicate time in each training session for focused drilling, working on both offensive and defensive techniques. The more you drill, the more natural and instinctive your movements become.

Seeking Quality Instruction

Quality instruction is essential for progress in BJJ. Look for experienced and knowledgeable instructors who can provide guidance and correct your technique. Training at a reputable academy or gym with qualified instructors ensures that you receive proper instruction, feedback, and the opportunity to learn from skilled practitioners.

Training with Partners of Varying Skill Levels

Training with partners of varying skill levels is beneficial for your development in BJJ. By rolling with individuals of different abilities, you expose yourself to various challenges and styles. Training with more experienced practitioners can push you to improve, while assisting less experienced partners allows you to refine your technique and gain a deeper understanding of the art.

Incorporating Strength and Conditioning

BJJ requires both physical and mental strength. Incorporating strength and conditioning exercises into your training regimen helps improve your overall fitness, endurance, and resilience. Engage in exercises that target core strength, flexibility, cardiovascular fitness, and muscular endurance. A well-rounded strength and conditioning program complements your technical training and enhances your performance on the mats.

Rest and Recovery

Rest and recovery are often overlooked aspects of training but are crucial for progress. BJJ is physically demanding and puts strain on your body. Allow yourself enough time to recover between training sessions to prevent injuries and avoid burnout. Incorporate rest days into your routine and prioritize adequate sleep, hydration, and nutrition to support your body's recovery process.

Tracking Progress and Making Adjustments

To measure your progress, it's essential to track your performance and make necessary adjustments. Keep a training journal or use a mobile app to record your training sessions, techniques practised, and notes on areas for improvement. Regularly review your journal to identify patterns, strengths, and weaknesses. This self-assessment allows you to make informed adjustments to your training approach and focus on areas that need attention.

Overcoming Plateaus

Plateaus are common in any athletic endeavour, including BJJ. During these periods, progress may seem stagnant, and motivation can wane. However, consistent training is the key to breaking through plateaus. Embrace challenges, seek feedback, and stay committed to your training routine. Plateaus are temporary, and with persistence, you can overcome them and continue to progress.

Mental Preparation and Mindset

BJJ is not just a physical sport; it requires mental strength and resilience. Cultivate a positive mindset and mental preparation techniques such as visualization and goal setting. Develop strategies to manage stress, stay focused, and overcome setbacks. The right mental attitude will enhance your performance and allow you to make the most of your training sessions.

Nutrition for Optimal Performance

Proper nutrition is essential for optimal performance in BJJ. Fuel your body with a well-balanced diet that includes lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Stay hydrated and consider incorporating supplements that support recovery and joint health. Consult a nutritionist or dietitian for personalized advice based on your specific needs.


Consistency is the key to improvement in BJJ. By all of the above, you can enhance your skills and reach new levels in your BJJ journey.

See you on the mats!


1. How often should I train BJJ to see progress?

Consistency is crucial. Aim for at least 2-3 training sessions per week to see noticeable progress. However, the frequency may vary depending on your schedule and personal goals.

2. Can I train BJJ if I'm not in great shape?

Absolutely! BJJ is for everyone, regardless of fitness level. As you train, your fitness will improve over time. Start at your own pace and gradually increase the intensity as your body adapts.

3. How long does it take to earn a higher belt rank in BJJ?

The time required to earn a higher belt rank varies for each individual. It typically takes several years of consistent training and dedication to progress from one belt rank to another.

4. How can I stay motivated during challenging training periods?

During challenging training periods, remind yourself of your goals and why you started BJJ in the first place. Surround yourself with a supportive community, seek inspiration from experienced practitioners, and celebrate small victories along the way.

5. Are there any safety precautions I should take while training BJJ?

Yes, safety is important in BJJ. Always warm up properly before training, listen to your body, and communicate with your training partners. Respect the rules and guidelines of your academy and seek professional medical advice for any injuries or concerns.


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