How to Stay Consistent at Jiu Jitsu

So, you're pumped about jiu jitsu. You’re visualizing armbars and triangle chokes. You’re ready to become the next Gordon Ryan.

But the real challenge isn’t learning the techniques, it's staying consistent. I get it. I’ve been training for over 13 years and still sometimes have my moments of inconsistency.

I've also seen more enthusiastic white belts fade away than I can going, their jiu jitsu gis gathering dust.

But, over time I’ve learned a few things that make all the difference. Showing up each day eager to refine and enhance my techniques and strategy on the mat is key, now that's easier said than done sometimes as we'll get into below.

Sticking with jiu jitsu demands a strategic blend of mindset, goal setting, and self-care. This definitely isn’t about short bursts of intense training. This is about crafting a sustainable routine that becomes part of your lifestyle.

There is real truth in the saying "A black belt is just a white belt that didn't quit".

Consistency is More Than Just Showing Up

Having a consistent progress starts in your head, It begins before you arrive at the academy.

The easiest way is to treat jiu jitsu like a non-negotiable appointment. Block out the time, set reminders, and stick to it. It is like any critical meeting.

If you are tired, go to class tired. If you are sore from yesterday's class, go to todays class sore. If you just don't feel like showing up today, tough luck - go train! You already know in the back of your head when training is over, you'll thank yourself for showing up.

Fighting the Fade

We all experience fading excitement when starting something new. It’s natural. To maintain regular practice, reconnect with your reasons for starting jiu jitsu.

This provides renewed enthusiasm during low-motivation periods. Staying motivated and focusing on steady improvement will pay off over time.

There is real importance in setting goals at all levels of jiu jitsu. When you are new, you are just trying to keep your mind from overloading with information - so keep focusing on the fundamentals, have a goal to not get tapped 5 times by that blue belt that always gets you. If you're a higher belt, I have found that creating weekly or monthly themes keep me engages in my training. For example, right now the only thing I am focused on is improving my butterfly game - this makes it fun because I am still experimenting with the position. If I see something else glaring in the roll of course I'll take it, but for the most part I am just trying to get into a position to try my butterfly game - not worried about winning or losing the round.

Do You Actually Enjoy Jiu Jitsu?

You've probably heard this one before: Jiu Jitsu is for everyone.

That couldn't be further from the truth! Yes, anyone can do Jiu Jitsu, but it sure isn't for everyone. It's like any hobby, you enjoy it or you don't - either way is fine.

If you often skip class because you don't feel like showing up, be honest with yourself. Do you not feel like showing up because it's too hard? You're not progressing like you feel you should? Or do you simply not like training?

I've skipped class probably hundreds of times because I didn't feel like showing up - for awhile there I thought maybe I just didn't like jiu jitsu. In the end I realized I do love jiu jitsu and every day I do train is better than the days I do not train.

Once you answer this question, showing up (or not) will be a lot easier!

Defining Your "Why"

A rock-solid "why" goes deeper than surface desires. It's about continuous growth, building unshakeable confidence, and finding clarity.

Consistency comes when motivation transcends superficial goals. Examples include building strong relationships, personal growth, and stress resilience vs showing up just to get that next stripe.

Adapting Your Goals After Setbacks

Didn't reach the podium? That's alright (seriously, nobody cares but yourself). This is a chance to refine your approach or rediscover your “why.”

Adjust it as your jiu jitsu journey unfolds. Consistent, deliberate effort strengthens your resolve against self-doubt.

Learning to handle inconsistency better is part of the process. This will enable you to keep training Brazilian jiu jitsu consistently and eventually reach a high level.

The Power of Small Wins

I touched on this a little bit earlier, but Instead of fixating on the next belt, focus on incremental progress. Mastering a new sweep or consistently hitting a guard pass are significant victories.

Even showing up for every scheduled class for a month - or a week can be a win! These small wins build momentum and reinforce your "why". These small wins will add up over the long haul.

Manage Training Intensity

Consistency is like a lifestyle. Maintain your routine and live accordingly. I get it, everyone has different commitments, work, family, etc. - and not everyone can train every day.

But, however many days you can train - try to and don't stray too far from the path. If you can normally train 4 days a week, make sure at a minimum you're getting yourself there 3 days a week - not 2, not 1. If you need to adjust your schedule more or less that's fine but don't have a commitment of 4 days if it's not realistic.

Think of it as taking "baby steps," especially as a beginner. How much energy you put into consistent training also matters. It's easy to fall into old habits.

I mentioned before, if you are tired - train tired. That doesn't mean be reckless, if you are injured, don't train injured - but do show up and watch! I've picked up a lot of small details over the years just watching from the sidelines.

Conclusion

How to stay consistent at Jiu Jitsu involves the mind and body. Long-term, consistent progress depends on daily effort. This is important even if you can’t train every week.

Life and social obligations may interfere, but it's ultimately up to you to figure out how high up training lives in your life priorities and to prioritize schedules accordingly. Even moderate efforts add up and each week brings gains from consistent practice.

Most importantly, remember this: even if you train only a handful of times each month, make it consistent.