Many passionate Brazilian Jiu-Jitsu practitioners can’t train as often as they’d like. Family, work, busy schedules… It’s not uncommon to settle for just 1 or 2 sessions per week. But does that mean you can’t improve? Fortunately, no! You can still make real technical and mental progress — even with limited training. Here’s how to get the most out of every minute spent on the mats (and off them).
Table of Contents:
- Adopt the Right Mindset
- Focus on Quality Over Quantity
- Boost Your Technical Memory
- Train Smarter, Not Harder
- Improve Outside the Mats
- Choose the Right YouTube Videos
- Build a Coherent Study Plan
- Train at Home With a Dummy
- Conclusion: Your Personal Path
Adopt the Right Mindset
The first key to progressing with limited training time is acceptance. Instead of feeling guilty or comparing yourself to those who train every day, it’s important to acknowledge your personal reality and fully embrace it. Progress isn’t just about volume — it’s about consistency and intention.
Each training session becomes valuable. With the right mindset, you can turn a constraint into a strength. Don’t define yourself by how often you train — define yourself by your commitment.
Focus on Quality Over Quantity
When you can only train once or twice a week, every moment on the mat matters. That’s why it’s essential to practice with full attention and focus. Be present, observe the details, ask questions. Sixty minutes of focused training are worth more than three hours of going through the motions.
Also, choose your training partners wisely. Work with those who help you grow technically — not just physically. Prioritize technical rolls, where the goal is to understand and improve, rather than ego-driven battles.
Likewise, don’t fixate on students who train 4, 5, or even 6 times a week for six months, make rapid progress… and then quit for various reasons. Your pace might be slower, but in the long run, you’ll likely go further.
Boost Your Technical Memory
Your technical memory is one of the most powerful tools for progression. Take notes after class, film your techniques with your instructor’s permission, or use an app to track your learning. Reviewing between sessions will help you retain techniques and become more efficient on the mats.
The ideal approach is to revisit key points within 24 hours of class. Even just 10 minutes of mental review can make a significant difference.
Train Smarter, Not Harder
With limited training time, it’s important not to spread yourself too thin. Instead of trying to learn everything, focus on a small number of techniques or situations you encounter frequently. For example, work on the guard you use most often, or on a specific escape you struggle with. This is called targeted training.
You can also structure your sessions with a clear goal: “Today, I’ll work on side control escapes,” or “I’ll focus on triangle finishes.” Even if you don’t succeed every time, having a direction strengthens your learning process.
Finally, don’t underestimate downtime: watching others roll, listening to advice, or visualizing techniques mentally are all valuable forms of training.
Improve Outside the Mats
If you can’t train often, every moment outside the dojo becomes valuable. You can still make progress by watching instructional videos, reading BJJ books (or blogs!), or listening to jiu-jitsu podcasts. These resources will deepen your understanding and sharpen your game.
Mental visualization is another powerful tool: picture yourself executing a technique, passing a guard, or escaping a submission. This kind of mental work strengthens neural connections and improves your ability to perform under pressure.
Finally, your physical conditioning plays a key role. Even without a mat, you can work on mobility, core strength, or breathing. These are valuable assets that will enhance your performance during your limited training sessions.
Choose the Right YouTube Videos
The internet is full of jiu-jitsu videos — some excellent, others… not so much (especially for your level). When you don’t have much time to train, it’s essential to choose wisely. Prioritize content from reputable athletes or experienced instructors. Focus on the basics: positions, simple guard passes, solid controls, and classic submissions. Avoid wasting time on flashy techniques that are hard to apply without a lot of mat time.
A good video is clear, well-structured, and easy to follow. If possible, write down the key details and visualize the movements before your next session. The goal isn’t to learn everything — just to extract one or two actionable concepts you can try right away.
The trap is always the same: you see a spectacular move online, try it once or twice at training, it fails (unless you get lucky), and you move on… then forget it completely.
To truly progress in Brazilian Jiu-Jitsu, you need to be patient, structured, and above all — logical.
How to improve in BJJ With the Help of YouTube
Pick a very basic technique — something simple and fundamental. Watch one, two, even three different videos on that same move (ideally from different instructors). Then, during your next training session, try to apply it in every roll. Repeat it until the technique becomes part of your game.
Here’s an example video where Vincent Nguyen demonstrates several ways to escape the back control position.
Watch the video several times during the week, and at your next session, either ask a partner to drill this specific position with you, or put yourself there intentionally during live rolls.
It might be tough on your ego, and it’s definitely a demanding form of work. But if after one, two, or three sessions you feel 95% more confident in that situation — because now you know how to react — your level has clearly increased! (Especially compared to people who train more often but roll aimlessly without direction.)
BJJ is a long-term journey. Take your time, enjoy the process, and the results will come naturally.
Build a Coherent Study Plan
To progress efficiently with limited sessions, you need to learn with a method. A common mistake is to consume random techniques without any structure. Instead, create a small study plan: for example, focus on a simple takedown for a full week. The next week, concentrate on a specific guard. Then move on to an escape or submission. Ideally, you’ll create logical links between techniques — like a flow chart.
This approach will help you retain techniques better, apply them faster in live situations, and most importantly: develop your own style. Take notes, record yourself if needed, and review your sequences regularly.
Train at Home With a Dummy
If you have a bit of space at home, investing in a grappling dummy can really make a difference. It will never replace a live partner, but it allows you to repeat movements, smooth out your transitions, and build muscle memory. It’s great for drilling guard passes, mount transitions, submissions, or mobility exercises.
Even without a dummy, a simple mat and a bit of discipline are enough to review movements solo, do targeted push-ups, or work on breathing techniques. This kind of complementary routine helps you progress between classes.
Manage Your Mindset and Motivation
Training only once or twice a week can sometimes lead to frustration. You see others progressing faster, you forget details between classes… That’s normal. The key is to stay patient and focus on your own journey — not someone else’s.
Set short-term, realistic goals: successfully escape a position, breathe better during rolls, review a specific technique. Every small step forward counts. And every time you step on the mats, it’s already a win.
Also surround yourself with a positive environment. Talk with your teammates, ask questions, share your doubts. Jiu-jitsu may be a personal journey, but it’s also a collective one — and even if you train less, you’re still a full part of the community.
Conclusion: Your Personal Path
Improving your Brazilian Jiu-Jitsu with only one or two training sessions a week is absolutely possible. It takes organization, intention, and most of all: consistency. By making the most of your mat time, reviewing between classes, and maintaining a strong mindset, you can move forward steadily over the long term.
Remember: jiu-jitsu is a personal journey. No matter how often you train, what matters most is finding meaning, joy, and the desire to keep going. Even slow progress is still progress — and that’s already a win.
So whether you’re a student, a parent, a hard-working professional, or just someone with a busy schedule, know this: you absolutely belong on the mats. It’s not your training pace that defines you — it’s your passion.
