BJJ Weekly Training Schedule for Rapid Progress

Brazilian Jiu-Jitsu is a sport in which you have to train frequently to stay aware of the techniques and also to master them. The question that arises here is: How many days should I train for BJJ? The answer is simple, align your ambitions. Decide whether you want to go for Gi BJJ or No-Gi BJJ.

Depending upon your goals and age the BJJ training schedule varies for you. This article will help you create an effective Brazilian jiu-jitsu weekly training schedule. Stay tuned!

BJJ Training: What Does It Look Like?

BJJ training is a pretty heavy exercise for practitioners. It doesn’t involve just learning techniques and rolling on the mats. It adds exercises and other heavy stuff too. That stuff includes exercises, drilling with partners, and solo drilling sessions.

Your BJJ training varies according to your level. If you are a beginner, your major training consists of learning technical stand-up, and shrimping. Moving on your hand and many more.

The whole point of these drills is to explain to the practitioner what grappling is.

Related: Are you curious about Jiu-Jitsu but unsure what to expect from your first class? Don’t let it hold you back! This post will walk you through the process of preparing for and attending your first Jiu-Jitsu class to have an incredible grappling experience and a good martial arts start.

How Many Times Should You Train BJJ?

This is a question asked by many BJJ athletes. The answer to it lies in your goals and ambitions. If you want to learn BJJ just for self-defense techniques then training 2-3 times in a week is best for you.

But if you want to compete in international championships, then it is better to level up your BJJ game. It is because training 2-3 times a week won’t give you desired and satisfying results.

Intensity is also one important thing when it comes to BJJ training. You can alternate between your training days, choosing when to go full hard and when to just rely on the techniques.

Level of Fitness: BJJ Weekly Training Schedule

As mentioned earlier, BJJ training depends upon your level of fitness. This level of fitness when coincides with your goals, that how many days you like to train, the combination is something very productive.

  • Low & Basic Training: Day 1 and 2.
  • Intermediate Training: Day 3 and 4.
  • Advanced Training: Day 4 and 5.

Day 1

On the very first day of your training, you would like to train hard and exhibit all of your skills, but that is not the efficient way.

Because in that way, there is a chance that you might lose all of your motivation. And once you get tired you wouldn’t go the way you decided to go.

So it is better to indulge in workouts on the first day. This will build your strength for the rest of your training days.

Basic Techniques:

– The Technical Standup
– Shrimping (Moving on One Hand, Elbow, and Shoulders).
– Shoulder Roll from Different Positions (Closed, Open, and Spider Guard).
– Learning the Basic Positions (Knee on Belly, Guard Pass, Mount).
– Learning Escapes and Attacking Positions
– Attend 2-3 classes for the BJJ techniques to master them.
– Attending seminars is an additional benefit for practitioners.
– These seminars are quite helpful to understand how a specific technique works.


Exercise Sets Reps Rest
Push-Ups 2 to 3 sets 12 to 13 reps 1 min
Bicycle Sit-ups 3 sets 12 to 20 reps 45 sec
Squats 2 sets 15-16 reps 90 sec
Sprawl 3 sets 12 to 13 reps 60 sec
Bent Over Rows 2 sets 13 to 14 reps 1 min
Floor Press 2 sets 12 to 13 reps 45 sec
Pull-Ups (Single-hand Pull-Ups or weighted Pull-Ups) 2 to 3 sets 12 to 13 reps 30 sec

Day 2 – Learning Techniques and Tabata Training

After the first day of BJJ training, you are very much aware of what BJJ is if you are a beginner. In the case of a practitioner who knows BJJ, the first day was just a warm-up for you.

Because the real training starts on the second day where the focus is exerted on BJJ techniques.

The learning of the techniques is divided according to the levels of the practitioners. As there are some techniques that colored belts are not allowed to use while Black Belts can use them even while competing.

  • Learning of basic submissions.
  • Mastering in takedowns.
  • Tabata training with minimum rest time.

Tabata training is a highly intensive workout that includes working out hard with less time for rest.

Tabata Training Time Interval Rest
Bodyweight Squats 4 min 30 sec
Push-Ups 4 min 40 sec
Burpees 4 min 25 sec
Mountain Climbers 4 min 30 sec

Solo Drilling on Day 3

Drilling in BJJ involves performing many repetitions of BJJ techniques. This is the way where the BJJ techniques are incorporated into the muscle memory of the practitioners.

On the third day of training, solo drilling is something to which BJJ athletes must pay attention.

Drilling is part of every BJJ gym where practitioners of all levels go for drilling sessions. Solo drilling is important because when drilling with a partner, you indirectly depend on that person, and later on he is the one who is doing most of the effort.

Techniques involved in solo drilling:

  1. Hip Lifts
  2. Leg Circles
  3. Hip Drill Escape
  4. Forward and Backward Escape
  5. Sprawls
  6. Knee Cut
  7. Standing Guard Opening
  8. Granby Roll
  9. Sidewinder
  10. Bridging
  11.  Triangle Drill

Related: Drills will aid in developing your BJJ technique, timing, reflexes, and execution. I wrote an article about the best BJJ Drills to incorporate into your daily training regimen. Click here to read more!

Drilling with Partners on Day 4

After you have mastered training alone, it is the best time to drill with your partners. Now you are fully aware of the techniques.

The next important step is to learn escapes and how to transition to one’s own technique. For this purpose, you need a partner.

Training with other practitioners will let you see their fighting strategies and you will get a deeper knowledge of the techniques and their variations.

  • Drilling with partners involves an extensive practical study of BJJ techniques.
  • In addition to techniques, workouts such as bodyweight and weight training that involve real hard work, are added to make the fourth day a high-yielding one.

Day 5: High-Intensity Training

Day five involves high-intensity training in which strength and circuit training are the core activities.

Though circuit training adds workouts like squats, push-ups, and chin-ups, the only difference is that this training has little to no time for rest.

The fifth day is the most important day of your weekly training. Practitioners whose aim is to compete in bigger championships such as UFC and ONE Championship go for a 5-day training.

Your fifth day can be an amalgam of the following workouts:

  • Circuit Training
  • Weight Training
  • Bodyweight Workouts
  • Tabata Training

Build Your Purpose for BJJ

The most important thing you need to start weekly training is your goals. Set your goals and decide why you are even practicing BJJ.

If your goal is to pursue it as a professional career then there should be nothing that could stop you from training at least 5 times a week.


Training BJJ five times a week is a tough decision to make. But with higher goals and ambitions, this is the least you can do.

You can go light during the first days and then give your training a boost by following the schedule devised above for you.

Related: Building a brutal Brazilian Jiu-Jitsu game requires knowledge of several Submission techniques. So, I’ve written a lengthy article on the most effective BJJ submissions you must know, whether you’re a beginner or an advanced practitioner. Click here to learn more!

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