75 Hard: Jiu Jitsu Edition

You've all heard of the 75 Hard Challenge before - maybe you've even done it before. The entire goal behind 75 Hard is to not only transform yourself physically, but also mentally by creating great habits over time.

The standard 75 Hard challenge will no doubt have a positive impact on your BJJ game, but we thought it'd be fun to create a 75 Hard: Jiu Jitsu edition that is designed specifically to make you better on the mats.

Just like the original, it's not going to be easy. And if you skip a step or miss a day, guess what? You have to re-set to day 1!

Ready to get started? Let's go!

Jiu Jitsu 75 Hard Challenge

Daily Requirements:

Follow a Nutrition Plan:

Maintain a diet tailored for athletic performance, focusing on nutrient-rich foods to support recovery and energy levels. You can choose whichever diet plan you want, but you must exclude processed foods and alcohol.

Train Jiu Jitsu Once A Day:

Okay, this one seems obvious! Attend at least one Jiu Jitsu class or open mat per day. If your gym is not open 7 days a week, substitute with at least 30 minutes of solo drilling at home. If you are drilling at home, treat it like a real class. If you normally train in the gi, throw on your BJJ gi. Either way - take it serious and get to work!

We have a few blog posts covering different drills you can do at home:

• 7 Solo BJJ Drills You Can Do At Home
• 5 Solo BJJ Drills You Can Do At Home
• 8 Grappling Dummy Drills You Can Do At Home

Supplemental Training:

Engage in one additional workout each day, minimum 30 minutes with good intensity, can lower the intensity for longer workouts. This could be a conditioning session, yoga for flexibility and recovery, or a strength training workout. We spend a lot of time indoors in the gym, so at least three of these supplemental sessions per week should be outdoors. Get creative and have fun, try something new like cycling, mountain biking, trail running, etc.

Stay Hydrated:

Drink a minimum of 3 liters of water daily, but try and drink a gallon a day if you can.

Study and Reflect:

Read 10 pages of a book, any book. We recommend something on BJJ philosophy, strategy, personal development, or mental conditioning. You can supplement this with 30 minute Jiu Jitsu specific podcast.

Watch technique videos or match analysis for at least 15 minutes to enhance understanding and application of techniques. We have a free BJJ instructional library on our site.

Mindfulness and Visualization: Spend 10 minutes on mindfulness or meditation focused on visualization techniques to improve mental toughness and competition readiness.

Daily Journaling and Progress Photos:

Write a brief journal entry outlining what was learned in class - or note what you drilled at home if you didn't have class, reflections on the supplemental training, and any thoughts on readings or videos.