When you start training something you want to find what is the optimal amount of training. It is no different with Brazilian Jiu Jitsu. If you practice it you also start to wonder what is the best BJJ training frequency, how often you should train to have the best results, etc. Check below to find out what is the best frequency for training Brazilian Jiu Jitsu for you.
Number of training days per week vs progress
Below you can see how many workouts per week affect your progress. Check what gives you one or multiple training per week and choose the best option for you
One training per week
You can wonder if training BJJ once a week is even worth it. Most people will tell you that this is not enough and that it won’t even let you maintain your current skill level. Training once a week isn’t enough time to improve or retain information. However, training even ones a week is still better than nothing. If you can show up on the mat only once a week, try to supplement your training with studying on your own, watch instructional videos, etc. If you do so, you can achieve slow progress even with only one training per week.
Training BJJ twice a week
Two days per week is said to be enough to maintain your level of technique. Some say it is the minimum time you should spend on the mat not to have regressed. It is not recommended for people who want to compete etc, because your progress will be rather slow. However, training 2 days a week is a great starting point for people just beginning their BJJ journey. This amount of training is a great way to adapt to the grappling and not burn yourself out. Especially for beginners, 2 times per week it’s just a sufficient number to slowly, but steadily get better.
3 days per week
Training 3 times per week is said to be a sweet spot for people practicing BJJ as a hobby. Thanks to the amount of training your skill level will grow steadily and at the same time, you’ll also be giving your body enough time to recover. 3 days per week is enough to maintain technique, improve transitions, and movement patterns. On the contrary, with this amount of training, you will still have enough time for your other hobbies. It’ll give you enough time to keep a good symmetry between your work, school, and social life. Training three days a week is considered, by most, the optimal number. This what an average BJJ practitioner should aim for.
Training BJJ 4 times per week
Going to BJJ 4 days per week is next to 3 days’ very recommended amount of training. By training 4 times a week you will quickly improve your Brazilian Jiu Jitsu game. Apart from technical maintenance, this will both adds sharpness to transitions and builds your fighting instincts. It is a great BJJ training frequency if you want to compete. However, if you are still a beginner with little to no athletic background for your own good, better stay at 2 to 3 training sessions a week. Before you start 4 trainings a week, it’s just worth asking yourself: is BJJ only a hobby for you? Is your body ready for it? Do you want to compete? If Brazilian Jiu Jitsu your main or only hobby and you feel good physically, you can train 4 times a week. By doing that you will see a huge improvement in your BJJ game. Moreover, with such an amount of training, it is worth remembering about diversity. If you have time for training BJJ 4 times per week, try for example doing 3 days of Gi and one No Gi.
5 or more training days per week
With this amount of training, things are getting serious. Training 5 or more times per week is recommended for people wanting to make BJJ an integral part of their lives. If you have time to train so much, you feel that your body is ready for it, etc. training 5 or more days is a great way to becoming one of the best BJJ practitioners in your neighborhood. If you want to do this just remember about finding time for recovery, proper diet, etc. or even seeing regularly a physiotherapist to prevent yourself from getting seriously injured. However, if you are a beginner, this BJJ training frequency might be a bit too much for you. Your body will have a hard time recovering after every training and you may risk injury. Additionally, you may risk burning yourself out physically and mentally. So, especially if you do not have any previous martial arts or grappling history don’t rush immediately for 5 or more training days per week. If BJJ is something you truly want to do, take the time to acclimatize your body to it so you can be in it for a long time.
What is the best BJJ training frequency then?
There is no universal answer to this question. Training 3-4 times a week is most commonly recommended. However, it really depends on your goals, possibilities, etc. If you want to compete and become a world champion two days a week will not be enough for you. In this case, training 5 or more times a week will be more suitable for you. However, if Brazilian Jiu Jitsu is a hobby for you, you just like doing it, but not planning any serious sports career, 3 trainings per week will be completely enough for you. And if BJJ is just one of the many things you do, training twice a week will also be fine. Or maybe you can physically appear on the mat only once a week, but you also drill alone at homes, for example, it is still good. Just choose BJJ training frequency that suits you the best and remember even slow progress beats no progress. Just don’t give up training completely
Things about BJJ training frequency to remember
Even though there is no one golden rule about how much you should train, there are still some advice on BJJ training frequency. Check them below.
Don’t be too hard on yourself
The most important thing to understand here is that not every week or month you will be able to train as many times as you planned. If you get a new job or have a lot of stuff to do for school, etc. you may be able to come to training less than normal. However, if you’re in a situation like this, you shouldn’t stress out too much. The key is to come when you can. Some people can only train once a week. It’s not as good as training twice or thrice a week, but once a week is still a lot better than not at all. Remember, your situation will eventually change and you’ll be able to train more.
Overtraining is also your enemy
By training 5 or more times per week you are better preparing yourself for competing. However, at the same time, you are risking overtraining. It is a state in which you are not improving your skill due to tiredness. BJJ is no longer fun for you, your immune system is weakened, etc. In situations like that, you should remember about the point above and stop for a week and just rest. You should also slow down the pace of your training for a while and ensure a good diet and adequate sleep. If the problem will keep occurring take some training away from your week. Sometimes fewer trainings may be better. It’s just better to be consistent twice a week than have gaps in training.
Adjust your BJJ training frequency slowly
Last but not least. If you want to train more get your body used to it slowly. It is better to start with training 2 days per week than rushing from the beginning for training every day and being totally burnout after only a few weeks of doing that. Especially if you are a beginner start with fewer amount of training days and let your body adapt for more and more days on the mat. Consistency is the key here.
There is no one universal BJJ training frequency. The best amount of training will look different for everyone. Many factors matter here, our approach to BJJ, level of skills, what we do outside BJJ, etc. Just try to train as much as you can as long as you can and sustain that volume and it all will be good.