What to do when you feel you're not improving in BJJ?
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Introduction
Brazilian Jiu-Jitsu is a long and challenging path. We all feel like we're not progressing at some point. If you've been training for months without seeing any improvement, it can be frustrating, but plateaus are normal and part of the process.
In this article, we will explore the reasons why you may feel stuck and how to overcome that barrier to continue evolving on the tatami.
1. Evaluate your progress objectively
Sometimes, the feeling of not improving is simply a perception. Ask yourself:
✅ Do you feel more comfortable defending certain positions?
✅ Do you survive longer against more advanced teammates?
✅ Did you successfully apply a sparring technique that you couldn't do before?
👉 Solution: Keep a training log. Note down which techniques you practiced, who you rode against, and any small improvements you notice. This 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 subdue someone, you're missing a huge learning opportunity. Losing is learning . Focus on the following:
🔹 Are you failing in new ways? That means you're trying new things.
🔹 Are you surviving more in uncomfortable positions? That's progress!
🔹 Do you feel more relaxed during sparring? You're improving your mental stamina.
👉 Solution: Change your focus from “win or lose” to “improve 1% every day”.
3. Focus on a single area
It's easy to want to improve in everything at once, but that can be overwhelming. Choose one specific area and work on it for a month.
✔ Guard defense
✔ Pass the guard
✔ Guard retention
✔ Scrapes
✔ Specific submissions
👉 Solution: Define a monthly goal and ask your teacher for help to perfect that aspect.
4. Don't just train hard, train smart
The number of hours on the mat doesn't always equal progress. It's important to train with intention and not just roll around without a plan.
🔹 Positional Sparring: Focus on improving specific situations (e.g., escaping from 100 kilos).
🔹 Purposeful Drilling: Don't repeat movements without thinking, visualize the application in combat.
🔹 Fight Analysis: Watch matches of top-level competitors and analyze how they apply techniques.
👉 Solution: Use structured training to strengthen 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 significant improvements, try to train at least three times a week .
🥋 If you can train more, incorporate drilling sessions and specific sparring .
👉 Solution: Increase your training frequency or do extra repetitions at home.
6. Take care of your recovery
Overtraining can make you feel like you're not improving because your body and mind are exhausted.
🔹 Rest: Sleep at least 7-8 hours a day.
🔹 Nutrition: Make sure you eat well to perform better on the mat.
🔹 Injury prevention: Use appropriate equipment such as rashguards and quality shorts to avoid irritation and injury.
👉 Discover our high-performance rashguards for training in comfort and protection.
7. Learn from different sources
If you feel you're not improving, you might need a new approach. Try:
📌 Ride with different partners: Get out of your comfort zone by training with different styles.
📌 Take classes at another gym: A new teacher can give you a different perspective.
📌 Watch tutorials: Learn details you may not have seen in class.
👉 Solution: Explore new ways of learning to refresh your training.
8. Be patient: Improvement in BJJ is non-linear.
Progress in Jiu-Jitsu isn't a straight line. Sometimes you'll improve quickly, and other times you'll feel like you've plateaued. The important thing is to keep training and trust the process .
🥋 Remember: All black belts have been through this. What separates those who improve from those who fall behind is perseverance .
Conclusion
Feeling stuck in BJJ is normal, but with the right adjustments, you can keep progressing. Evaluate your progress objectively, train with intention, and maintain a constant learning mindset.
If you want to improve your performance in each session, use the right equipment:
👉 Explore our kimonos and rashguards for distraction-free training
📌 Have you ever hit a plateau in your training? Tell us in the comments how you overcame it.