How to Break Through a Jiu Jitsu Plateau

I've been training Jiu Jitsu consistently for over 13 years now, while I still suck, my goal has always been to be just a little better than I was yesterday. Those years have been a rollercoaster - highs when a new techniques and experiments finally start to click, and frustrating plateaus where progress feels nonexistent or sometimes feeling like I am getting worse the more I try. If you’ve trained long enough, you’ve definitely felt yourself hit a plateau or two(or ten) along the way.

Sometimes, it's a gradual creep, other times it's like hitting a brick wall. That feeling of "stuckness" is a universal experience in jiu jitsu, but I’m here to tell you that a jiu jitsu plateau is not a dead end. It's a hurdle, and like any hurdle in jiu jitsu or life, it's meant to be overcome.

Why You Hit the Jiu Jitsu Plateau (and How to Break Through It)

Before we can talk about solutions, it's important to understand why we hit these plateaus in the first place. It's easy to internalize this feeling and blame yourself, but plateaus are rarely about a lack of talent or some inherent limitation. It's more about mindset and approach to training Brazilian jiu jitsu.

1. You Need a Fresh Perspective

Think back to when you were a white belt. Everything was new, every roll was a discovery, and your brain was on fire with new techniques and strategies. This constant influx of novelty is a huge part of why beginners see such rapid progress in learning BJJ.

As you advance, this feeling naturally diminishes. You get comfortable with your go-to moves and end up in familiar situations. It's like rereading the same book - sure you may pick up some little nuances here and there but overall you're not going to get much out of it the tenth time around.

The cure? You need to shake things up to reignite your BJJ training.

2. You've Stopped Asking Questions

It’s easy to become complacent as you climb the ranks. We start to feel like we "should" know it all. But here's a hard truth: there's always more to learn, even for black belts. I always find it funny when I go to seminars it's always the black belts that ask the most questions!

In the early days, you probably peppered your instructor with questions after every class. You were a sponge, soaking up knowledge. Somewhere along the line, you might have stopped asking. Don't let the plateau feelings stop your growth.

3. Your Body is Screaming for Rest

Here’s a common misconception: more mat time equals faster progress. This couldn't be further from the truth. Pushing your body to the limit without adequate rest is a recipe for burnout - and potentially, injury.

If you’re constantly sore, battling nagging injuries, or feeling mentally checked out during training, your body is trying to tell you something: "Hey, slow down. I need a break." Make sure you factor in rest when thinking about how to overcome the plateau feeling.

How to Climb Over the Jiu Jitsu Plateau

Okay, so you’ve recognized you’re stuck. How do you climb out of the rut and get back on track? These tips will help you if you pay attention to the signs your body and mind are sending you.

Ask for Help. Seriously.

This was the hardest lesson for me to learn. Jiu jitsu, for all its collaborative aspects, can feel like a very personal journey - especially when you're struggling. It's easy to withdraw into yourself and try to force your way through it alone.

Here’s the thing: your instructor wants you to succeed. They’ve seen countless students go through the exact same thing you’re experiencing right now. They have insights, drills, or even just encouraging words that can help pull you out of that slump. Sometimes, all it takes is to ask.

Seek Out the Unfamiliar

Force yourself to try things you wouldn't normally do. Love playing guard? Spend a week focused on passing. Feel lost on top? Dive deep into guard retention techniques. This doesn't mean abandoning your strengths; it’s about expanding your game and finding new pathways for your jiu jitsu to evolve.

Don't limit this experimentation to just techniques. Visit a different gym's open mat. Train in a different class with new people - if you usually train in the morning class, switch it up and train in the evenings for awhile. You'd be surprised at the small tweaks and different perspectives that can revitalize your jiu jitsu and how practicing your technique on different training partners is a good way to improve your muscle memory.

Problem	Solution
You always rely on the same submission.	Pick one submission you will not let yourself attempt for an entire week. This will force you to develop other areas of your game.
You feel uncomfortable in certain positions.	Instead of shying away, actively seek out those positions during training. The more you expose yourself to your weaknesses, the faster you’ll improve.

Listen to Your Body (It Talks.)

High-level athletes in all disciplines, even outside of martial arts, understand the importance of rest. It's not being lazy - it's strategic. Make sure you are getting enough sleep. Seven to nine hours are crucial for your muscles to repair and for your brain to consolidate new techniques learned.

If you can, build in complete rest days, where you don't even think about Jiu Jitsu. You won't find your BJJ career cut short by taking a day off. Quite the opposite, this is how to overcome the plateau feeling.

Change Your Headspace

One of the biggest hurdles in overcoming a jiu jitsu plateau is, well, mental. Jiu jitsu is demanding. We put so much pressure on ourselves to succeed that we forget a why we started in the first place: this is supposed to be fun.

Are you constantly comparing yourself to others on the mat, measuring your progress against theirs? Are you dwelling on every mistake, every missed submission opportunity? This negative self-talk can become a self-fulfilling prophecy.

Remember that jiu jitsu is a marathon, not a sprint. Your progress is your own, and sometimes we need to just slow it down and enjoy the journey.