How often should you train jiu jitsu?

One of the most common questions we get as coaches at Oregon Grappling Arts is “how often should I train jiu jitsu?”. While we don’t have a universally applicable answer–your jiu jitsu training frequency will depend on many factors, including your BJJ goals, your age and health, and balancing other priorities–we do have the following training recommendations. 

At OGA, we recommend attending a minimum of two jiu jitsu practices per week for most non-competitor hobbyists to see steady progress. Because of the mat time required to become proficient at Brazilian jiu jitsu and the often sequential nature of both our class structure at OGA and technical development generally, students training once per week or less may find it challenging to progress. We also encourage students to focus on consistency in their training. Becoming a skilled grappler takes years of training and adding layers of technique to your game. Training just two or three sessions per week, but doing so reliably every week, will produce better results than sporadic training. We completely understand, however, that many students are only able to train irregularly and infrequently because of other obligations, and we encourage and welcome students to train at whatever frequency fits their schedule.

Many students quickly fall in love with jiu jitsu and find that training twice per week isn’t enough for them. As higher training volumes result in more rapid progress, we encourage our students to train as much as they can. Students who get really into jiu jitsu or who seek to build skills as quickly as possible often train four or more times per week. BJJ competitors need even higher training volumes, and must ensure that they will be able to commit to several months of intense training prior to their tournament. 

That said, some jiu jitsu students may need to train within the context of their physical capabilities. New students, for example, may choose to start with only two or three training sessions per week and gradually increase training frequency as their bodies adapt to the demands of jiu jitsu. Older students, students working around injuries or health issues, and those with demanding work or family obligations, may similarly need to moderate their training. This may mean training fewer sessions per week, rolling with less intensity per training session, or rolling less and drilling more.

-OGA Staff

At OGA, we offer gi and nogi jiu jitsu classes in Northeast Portland  six days per week. You can find our schedule here. Don’t hesitate to reach out to one of your coaches at OGA if you have any questions about your training frequency. 

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