What to do when you feel you're not improving in BJJ?

Rubber Brand

Introduction

Brazilian jiu jitsu is a long and demanding journey. Everyone, at some point, feels like they aren't making progress. If you've been training for months without seeing improvements, it can be frustrating, but plateaus are normal and are part of the process.

In this article, we look at why you might feel stuck and how to overcome that barrier to continue evolving on the mats.

1. Evaluate your progress objectively

Sometimes, the feeling of not improving is just a perception. Ask yourself:

  • Do you feel more comfortable defending certain positions?
  • Do you survive longer against more advanced training partners?
  • Have you successfully applied a technique in sparring that you couldn't pull off before?

Solution: keep a training journal. Write down which techniques you practiced, who you rolled with, and any progress you notice. It will help you see that you are indeed progressing.

2. Adjust your mindset: it's not just about winning

If you measure your progress solely by how many times you submit someone, you're missing out on a large part of the learning. Losing is learning. Focus on this:

  • Are you failing in new ways? It means you're trying new things.
  • Are you surviving longer in uncomfortable positions? That is progress.
  • Do you feel more relaxed during sparring? You're improving your mental endurance.

Solution: shift your focus from "winning or losing" to "improving 1% every day."

3. Focus on a single area

It's easy to want to improve at everything at once, but that's overwhelming. Choose a specific area and work on it for a month:

  • Guard defense
  • Passing the guard
  • Guard retention
  • Sweeps
  • Specific submissions

Solution: define a monthly goal and ask your instructor for help polishing that aspect. If the problem is in the closed guard, we explore it in how to break out of the closed guard.

4. Don't just train hard, train smart

The number of hours on the mats doesn't always equate to progress. Train with intention instead of rolling without a plan.

  • Positional sparring: work on specific situations, for example, escaping side control.

  • Purposeful drilling: don't repeat movements automatically; visualize their application in combat.

  • Fight analysis: watch high-level competitors and study how they build their sequences.

Solution: use structured workouts to reinforce your weak points.

5. Are you training enough?

If you only train once or twice a week, your progress is likely to be slower. To notice appreciable improvements, try to train at least three times a week, and incorporate drilling and specific sparring sessions if you can go more often.

Solution: increase your frequency or add extra repetitions at home.

6. Take care of your recovery

Overtraining can make you feel like you aren't improving because your body and mind are exhausted.

  • Rest: sleep between seven and eight hours.

  • Nutrition: eat enough to support your training load.

  • Injury prevention: use appropriate gear. A tight rashguard prevents chafing and skin infections from contact with the mat.

You can see our ranked rashguards and no-gi grappling shorts.

7. Learn from different sources

If you feel like you aren't improving, you might need a new approach:

  • Roll with different partners: step out of your comfort zone by training with other styles.

  • Take classes at another academy: a different instructor can provide a different perspective. You have the map of academies in Spain.

  • Watch tutorials: learn details that you might not have seen in class.

8. Be patient: BJJ improvement is not linear

Progress in jiu jitsu is not a straight line. Sometimes you will improve quickly, and other times you will feel like you've plateaued. The important thing is to keep training and trust the process.

Every black belt went through this. What separates those who improve from those who get left behind is perseverance.

Conclusion

Feeling stuck in BJJ is normal, but with the right adjustments, you can continue to move forward. Evaluate your progress objectively, train with intention, and maintain a constant learning mindset.

If you want to check your gear, you can see our jiu jitsu gis and no-gi clothing, or try on the gear in our stores in Madrid and Elche.

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