Some practitioners of Brazilian Jiu Jitsu will be happy just attending their regular classes 1 - 2 nights a week and leaving it at that. While this is a completely valid way to take part in the sport, others will find that they reach a point where their progression slows and they’re just not reaching their goals or feeling satisfied.

Enthusiasts and dedicated athletes who train 4 - 6 times a week will master techniques sooner, see more progression and reach their goals quicker.

But what if your training hours are limited by the number of BJJ classes available at your gym, or you want to take things to the next level on top of a packed week of training?

To help you reach your long term BJJ goals we have put together a list of things you can do outside of class to improve your Jiu Jitsu.

Strength and Conditioning:

Strength and conditioning training is essential for martial artists as it improves physical strength, power, speed, and endurance while reducing the risk of injuries. A well-rounded program can help strengthen muscles, tendons & ligaments and increase flexibility. This will decrease the likelihood of strains and sprains and improve recovery time. Enduring challenging strength and conditioning workouts will also build mental toughness and resilience, traits that are invaluable in Brazilian Jiu Jitsu training and competition.

For those looking for somewhere to begin, a simple Yoga practice that you can add into your daily routine could be a good place to start.


Cross Training:

Cross training with other gyms is an excellent way to develop your skills more efficiently. While training only at your gym is great, you can start to predict what certain people will do, and your training may stagnate as a result. Cross training provides you the opportunity to roll with people you’ve rarely or never rolled with before, and explore their perspective, game and training style which can make you a more well rounded grappler.
Don’t limit your training at other gyms to just jiu-jitsu. Cross training in other martial arts styles can also be beneficial. BJJ pairs well with Judo and Wrestling. Both provide you with a deeper understanding of the standing game, which is where all competitions start from. Being able to develop your standing game is especially important if you are looking to compete.

Private Training:

Ask your coach if they provide private training lessons or if they know someone who does. While it can be pricey, private training provides you with personalised feedback from a proficient BJJ instructor. You’ll be able to develop your techniques on a deeper level, gain different perspectives on all the positions you’ve been working on, learn techniques that the instructor may specialise in and ask as many questions as you want.

Self Learning:

Watching online videos and instructionals is an easy and beneficial way to keep yourself mentally engaged with Jiu Jitsu outside of class, while not taking a toll on you physically.
Purchasing DVD’s from successful world champions studying those techniques is another way to gain knowledge and develop your skill set as a BJJ athlete. Techniques covered in those DVD’s have been tried and tested on the best athletes in the world. Often these instructionals can cover obscure details that can make all the difference in separating those athletes as champions.
But don’t just rely on watching other people compete. Recording and reviewing your own training and competition footage is very beneficial as it provides you an outside perspective on what you’re doing while you’re rolling. It may highlight things you may not notice while you’re actually on the mat. Reviewing this footage with your coach will provide you with valuable insight into what steps to take next to improve and will elevate your game to the next level in no time.


Compete:

Competing in Brazilian Jiu Jitsu tournaments is perhaps the most effective way to improve your Jiu Jitsu. Competing provides you with a raw and unfiltered experience where the goal is to dominate in whichever way you can. During competition, adrenaline is heightened and both BJJ competitors will be pushing themselves as much as they possibly can to come out on top. If you can execute your strategy and win under those conditions then you know that what you’re practising in the gym is working. If you lose, then you know what you need to do to improve your Jiu Jitsu overall and perform better next time around.

Diet:

If you’re not putting the best fuel into your body you won’t be optimising your performance. There is a lot of information available about optimal diets for BJJ athletes and there isn’t a ‘one size fits all’ answer, so do your own research. But a high protein diet with lots of whole foods is a good place to start. Cut out the rubbish and you will feel a huge difference in your energy levels and overall progress.


Recovery:

Providing your body with what it needs to recover between training sessions will ensure that you have the energy you need to keep improving rapidly. Hydrating is extremely important, as is getting a full night's sleep so that your body can recover. If you don’t have access to facilities where you can cold plunge, cranking the cold tap in the last couple of minutes of your daily shower can provide similar benefits. Additionally, make sure you stretch, not just when your muscles are sore on recovery days, but before and after your time on the mats.

Teaching:

They say the best way to learn is through teaching others and that definitely applies here.
Teaching requires you to break down techniques into their basic concepts deepening your own understanding. Each time you explain a technique or concept, you reinforce it in your own mind.
Putting yourself out there to teach beginner or kids classes gives you the opportunity to observe and analyse students with different physical abilities. This will challenge you to adapt techniques and think creatively. It will also give you a deeper sense of accountability to your own practice, cultivate leadership skills and personal growth, as well fostering relationships and building a wider network within the martial arts community.