BJJ Training

How You Can Be More Consistent in BJJ

January 08, 2025 5 min read

Let’s face it—combat sports are tough, and Brazilian Jiu-Jitsu (BJJ) is no exception. Many beginners struggle being consistent in BJJ, and studies show that a significant percentage quit within the first 6–12 months.

If you’ve ever felt frustrated, worried about injuries, or doubted your progress on the mats, this guide is for you. By following these tips, you’ll stay consistent and enjoy your jiu-jitsu journey!

1. Create a Weekly Plan

Take a close look at your schedule and decide when you’re available to train. Adjust the length of your sessions based on your free time: train for 2–3 hours on flexible days, or squeeze in 30 minutes to an hour when you’re busier.

Example: If you’re a college student, you might only have time on Friday afternoons and weekends. Check your gym’s class schedule and plan accordingly. Treat these sessions as unmissable appointments to be more consistent in BJJ.

2. Set Weekly Training Goals

Setting specific goals helps you stay motivated and gives you a sense of accomplishment. Adjust your goals based on your experience level.

Beginners (White Belts): Focus on broad goals, like learning foundational positions (guard, side control, mount) or improving posture during rolls.
Intermediate (Blue/Purple Belts): Work on refining techniques, such as sharpening your guard passes or escapes from bottom positions.

Example: One week, focus on defending guard passes by improving your frames and hip movement. The next week, shift to offense, working on sweeps or submissions from guard. The aim isn’t perfection—it’s about gaining experience and confidence.

3. Prioritize Diet and Sleep

Your body needs fuel and recovery to keep up being consistent in BJJ training.

Diet: Aim for nutrient-dense foods. For example, swap out processed snacks like chocolate bars for healthier alternatives like bananas or nuts.

Sleep: Sleep is even more crucial than diet for recovery. Aim for at least 7–8 hours per night. If you’re falling short, adjust your bedtime routine to prioritize rest.

4. Train Smart to Avoid Injuries

Injuries are one of the main reasons people stop training. Prevent them by being mindful of your pace during rolls.

Communicate with your training partners. If someone is going too hard, politely ask them to ease up.

Pay attention to your body—if you feel pain, stop immediately.
If you’re prone to mat burn or joint pain, consider supplements like collagen for joint health and vitamin D for bone strength. Consult a healthcare professional for personalized advice.

5. Find the Fun in Training

Whether you’re training for fitness, self-defense, or competition, remember that BJJ is a game. Don’t be discouraged if you’re not progressing as quickly as you’d like—improvement takes time.

Focus on enjoying the process:

Celebrate small victories, like executing a sweep or surviving a tough roll.
Socialize with your teammates—having friends at the gym makes training more enjoyable.

Conclusion

Consistency in BJJ is the key to success. By creating a schedule, setting achievable goals, maintaining a healthy lifestyle, and finding joy in the process, you’ll build a sustainable routine that leads to long-term improvement.

So, don’t stop—and always keep rolling!

What’s your plan for this week? Write it down and start building consistency today!

FAQ

Porrada is a Portuguese term commonly used in Brazilian Jiu-Jitsu (BJJ) and Brazilian culture to describe a tough, intense, and gritty style of training or fighting. The direct translation of porrada from Portuguese to English is "beating" or "brawl." It embodies the spirit of going all out, giving your maximum effort, and pushing through challenges. In BJJ, practicing porrada means training with high intensity and determination.

This website is a collection of resources curated by grapplers, for grapplers. Our goal is to provide you with all the information you need to succeed. Whether you want to learn about nutrition, training on the mats, lifting, or anything in between, we are here for you. We want to see you on the podium most of all, and we hope to help you do exactly that. If you have any questions, feel free to shoot us an email or DM us on any of our social profiles!

There are two main ways you can get started with training: 1) You can find a BJJ gym near you and do a trial day, or 2) you can create your own mini home gym and start training with friends. Option #2 is how our team at Porrada got started! We ordered 1-inch thick puzzle mats in a 10’x10’ square and began training using online resources. If you do start with the second option, we recommend eventually finding a gym down the road in your career. It will help you by allowing you to roll with more people and receive high-level instruction.

BJJ is quite similar to wrestling. Both start standing and use takedowns as a method to score points. Both use very similar mechanics overall. The main differences are that there are no pins (you can be on your back in Jiu-Jitsu), BJJ involves submissions, and the points system for each is very different. BJJ grants points for takedowns/sweeps, back control, mount, guard passes, and knee on belly. Wrestling grants points for takedowns, escapes, and back points (back exposure for freestyle).

BJJ is a very unique sport in many ways. There are so many incredible benefits to training Jiu-Jitsu. The biggest reasons we advocate for it are the mindset training and the added ability to defend yourself. In BJJ, you are forced to humble yourself over and over again, every single day. This sport is a great way to mature rapidly and generally become a better person (in our opinion). You will also have a better ability to defend yourself than 99% of the population—a pretty big bonus.

You’re never too old to start training! We see people on the mats of all ages and sizes. Large and small, old and young can, and should, train BJJ. If you are on the older side, it is perfectly acceptable to take it slow and learn at your own pace. You don’t always have to go full speed—don’t worry. There are typically also classes that separate people by goals. Certain classes are for those who want to compete, some are for general instruction, and some are specifically for self-defense teachings. There is a place for everyone on the mats.