TAKE MY FREE QUIZ

Not A Subscriber?

Join 6k+ Grapplers who are elevating their performance every week.

From Strength & Conditioning insights, and mobility drills to nutrition info nuggets - it's the essential Friday read for every grappler.

All value. No Fluff. Action Takers Only! 💪

📅The Best Weekly Training Schedule for BJJ📅

bjj mindset

The BJJ Performance Tip of the Week | #036

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, October  6th, 2023

I love doing Q&A’s with the jiujitsu community. Not only is it an awesome opportunity to connect with you, it also helps me to identify trends and common concerns that the everyday grappler has.

One of those trends is people want to know what the “Ultimate Weekly Training Schedule” looks like for BJJ.

🤔The Assumptions…

As always this has to be caveated with “assumptions”:

  • You are a dedicated but “hobbiest” grappler
  • You don’t have any injuries
  • You work full time or part time
  • You only have a limited amount of time per week to dedicate to training
  • You want to get stronger, mobile and reduce your risk of injury on the mats

📈The Schedule

Jiujitsu Training - 2-4x Per Week

Jiujitsu is the most important part of this schedule. Period.

The more time you can spend on the mats the better. I recommend a minimum of 2 sessions per week and the “optimal” or most everyday grapplers is around 4 (you can go up to 6 if you’re in a comp prep phase).

Strength & Conditioning / Lifting - 2-3x Per Week

This will depend on how much time you have available to you, your ability to RECOVER between sessions and your goals/current training phase.

I recommend identifying your key areas of weakness in your jiujitsu performance (covered in last weeks newsletter) and selecting a training program that best addresses these areas.

Mobility / Stretching - Daily

You don’t need to spend hours on end monkeying around on a foam rolling in your living room but daily mobility will improve your life… trust me.

I recommend adding a dedicated, 5-10 minute, mobility/stretching warm-up / cool-down before and after your jiujitsu training and S&C sessions. If you follow this schedule that means you’re getting an extra 80-140 minutes of mobility each and every week with almost ZERO impact on your day-to-day schedule, you just need to get to training 5-10 minutes earlier, and while chatting sh#t after class (which let’s face it, you’re doing already) go through your stretching routine at the same time.

➡️What Now…

If you want to level up your jiujitsu performance, get STRONG, MOBILE and reduce your risk of injury, check out the ultimate BJJ performance resource… BJJ Strong Online. (shameless self promotion, haha).

Get StrongerFaster and more Powerful on the mats, while reducing your risk of injury. Take my FREE Fitness Quiz here.

Take The Quiz