BJJ Blueprint Series : Level Up Your Jiu-Jitsu Even with Limited Training

Many Jiu-Jitsu practitioners struggle to find the time to train as much as they’d like. Life gets in the way! But what if you could still improve significantly, even by training only twice a week? Bernardo Faria, a 5x World Champion, shares his insights on how to maximize your progress with a limited training schedule.

1. Three Buckets of Jiu-Jitsu Improvement

a. Skill (Technique)

• Study Jiu-Jitsu outside of class.

• Watch tournaments, instructionals, or video breakdowns.

• Use resources like BJJFanatics.com.

b. Conditioning (Physical Fitness)

• Improve flexibility, mobility, and strength.

• Run, lift weights, and stretch at home.

• Better conditioning leads to better performance during training.

c. Mental Aspect (Confidence & Mindset)

• Meditate, do yoga, or engage in mental training.

• A strong mindset enhances performance, especially in competitions.

2. Maximizing the 5 Days Off the Mats

• Use off-days to focus on conditioning and studying techniques.

• Incorporate small habits like push-ups, squats, and short workouts.

• Even 3 minutes of daily exercise makes a difference.

• Injury recovery: Work on other areas (e.g., upper body if you have a knee injury).

• Nutrition is crucial—healthy eating improves training quality.

3. The Key to Success: Consistency

• Training twice a week is much better than inconsistent attendance.

• The real issue is when people train sporadically (e.g., once every few weeks).

• Combining study, physical training, and mental work ensures steady progress.

The Bottom Line

Even with a busy schedule, significant Jiu-Jitsu improvement is possible. By strategically using your training time, studying effectively, prioritising recovery, and making smart diet choices, you can continue to progress on your BJJ journey.

If you’re ready to dive into the world of authentic Brazilian Jiu-Jitsu training, consider visiting The Jiu-Jitsu Foundry at 72-C, Jalan SS21/62, Damansara Utama, Petaling Jaya, WhatsApp 011-11510501. Embrace the challenge, improve your skills, and discover how Brazilian Jiu-Jitsu can transform your martial arts journey!

Be good!