Brazilian Jiu Jitsu is undeniably one of the the most effective martial arts for close quarters combat. Its defensive tactics like take downs, arm locks and joint control can transform any ordinary person into one of the most lethal fighters on the street. The good news is – anyone can learn BJJ, even children!
As with any martial art, of course, devotion to training and practice is key to achieving mastery. Those athletes you see in the UFC, for example, spend months of near non-stop training to prepare for that explosive fight in the octagon. While you may not be planning to compete, it’s still important to make your training routines as frequent as possible so you can quickly grasp the skills needed to master BJJ.
Here are some training frequencies suggested for each skill level, as suggested by Dillon at One Shot MMA:
For Beginners – Twice a Week
The white belt is the most eager of all the belts when it comes to learning martial arts. That’s a good sign! However, beginners should bear in mind that their bodies are not yet conditioned for more rigorous training in all martial arts in general. So, how often should you train BJJ as a neophyte?
It’s highly recommended that newbies spend only two days a week in training. This duration is ideal as it will allow their bodies to recover fully and build enough strength for the next lessons. The space between training also gives them time to integrate the instructions into muscle memory.
For Intermediates – Thrice a Week
In weightlifting, it is typical for trainers to gradually increase the number of reps of each exercise in the program as rookies progress into their training. It’s similar to when you’re practicing BJJ. After a couple of weeks or a month of training, you will feel strong enough to put more practice sessions per week.
At this point, training three times a week will maximize your progress. The frequency of the lessons will both allow you to build up your foundation more as well as receive new techniques from your instructor each week.
Is It Okay to Train More Days a Week?
This level of commitment is more common among those that want to compete, or those that want to advance quickly enough for their own purposes. Training four or five days a week, for instance, will allow you to practice your techniques more often so they become more instinctive and natural.
Before committing to this frequency of training, it’s best to weigh your goals first for learning Brazilian jiujitsu. Are you pursuing it for stress relief while learning a new skill? If so, three days a week will suffice for you. This commitment to training will undoubtedly cut into your work, and personal life. It will also cause “burn out,” and tax your body more than it would if you spend a lesser number of days practicing.
If you are training to compete and get your blue belt? Then the higher frequencies will give you and your body more time to learn and build endurance.
A highly valuable tip that you could use – stay attuned to how your body responds to training. If you find yourself improving with more sessions per week, then that might be your sweet spot! If not, you should find the saying “less is more” a little apt.
Good luck and have fun learning Brazilian Jiu-Jitsu!