Track Your Jiu-Jitsu Progress: Your 4-Week Training Roadmap
Build consistency, track every session, and level up your BJJ game with this printable training tracker
Why Track Your Training?
Build Consistency
Track every session and build an unbreakable training habit in just 4 weeks
Visualize Progress
See exactly what you’ve accomplished week by week with clear tracking
Set Weekly Goals
Keep yourself accountable with specific, measurable training objectives
Reflect & Learn
Capture learnings and patterns to improve faster
Build Confidence
Watch yourself show up consistently and gain momentum
Accountability Partner
Share your tracker with training partners and level up together
What’s Included in Your Tracker
Build Your 4-Week Tracker
Select your training days and class type, then generate your printable PDF!
How to Use This Tracker?
This tracker is built to help you stay consistent with your BJJ training. Here’s how to use it:
Pick the days you plan to train each week and the class type.
Print or save your 4-week PDF tracker.
Check off each session as you complete it.
Reflect weekly using the questions at the bottom.
Set clear goals, review them every week, and stay accountable.
Do You Need This Jiu-Jitsu Tracker?
If you’ve ever said any of these, this tracker is for you:
I keep forgetting what I trained this week.
“I want to stay more consistent but don’t have a system.”
“I feel like I’m plateauing.”
“I want to track my growth and reflections.”
This tool turns your training into a habit and helps you level up faster.
Tips to Improve Your Jiu-Jitsu Using This Tracker
Write down your goal each week — even one small thing helps.
Use the reflections to spot patterns and fix weak areas.
Celebrate small wins — like showing up 3 days in a row.
Look back at the tracker at the end of 4 weeks. What changed?
Bonus: Share your progress with a training partner and keep each other motivated.
The Power of Consistency
Building a consistent training habit is the single most important factor in improving your Jiu-Jitsu. This tracker gives you the structure to show up, track your progress, and stay accountable to yourself and your goals.
“It’s not who’s best. It’s who’s left.” — Chris Haueter
Frequently Asked Questions
How do I use the PDF tracker?
Print or save the PDF, then check off each training session as you complete it. Use the weekly reflection section to note what you learned and what to focus on next week.
Can I use this tracker digitally?
Yes! You can save the PDF and check off sessions using your device or tablet with a PDF annotation app. Or print it out for a tangible tracking experience.
What if I miss a training day?
That’s okay! The tracker is flexible. Simply note it and jump back in the next session. Consistency is about getting back on track, not about perfection.
Can I modify my training days after generating the tracker?
Yes! Return to the form, adjust your day selections and class types, and generate a new tracker. You can regenerate as many times as needed.
Should I share my tracker with my coach?
Definitely! Your coach can see your consistency, provide feedback, and help you set better goals. It also keeps you accountable and shows your dedication to improvement.
