It’s that time again. The gym is packed, social media is drowning in “New Year, New Me” declarations, and everyone seems ready to take on the world. Yet, if history has taught us anything, most New Year’s resolutions die faster than a poorly defended armbar. For us in Brazilian Jiujitsu (BJJ), this cycle often looks like grand plans of training six days a week,
mastering berimbolos, and finally landing that elusive Ezekiel choke—from mount, not your gym’s front door.
The reality? By mid-February, the hype fizzles. Life gets busy, injuries creep in, or Netflix’s latest series wins over your evening gi session. Instead of falling into this trap, let’s talk about setting actionable goals—the kind that stick—and crafting a Jiujitsu lifestyle that sets you up for sustained success.
Forget Resolutions; Focus on Real Goals
Resolutions are like white belts trying to knee-slice their way into blue belt territory: optimistic but often misdirected. Goals, on the other hand, are the well-thought-out sweeps and submissions of life. They’re intentional, targeted, and backed by a plan.
Pick a Position or Weakness
Instead of vaguely saying, “I’ll get better at Jiujitsu this year,” zero in on a specific area of improvement. For example, is your guard retention weaker than your willpower at an all-you-can-eat buffet? Focus on that. Struggling with takedowns? Dedicate a few weeks to wrestling fundamentals. By targeting a position or weakness, you’ll see tangible progress—and that’s the kind of motivation that keeps you on the mats.
Drill, Drill, Drill
No one ever became a black belt by simply rolling. Drilling is the secret sauce. Whether it’s hitting a hundred scissor sweeps or practicing guard passes until you can do them blindfolded, repetition builds muscle memory. Commit to a consistent drilling schedule this year, and you’ll see the payoff during sparring.
Compete (Yes, You)
If the thought of competing makes you sweat more than a heated nogi class, you’re not alone. But competition is one of the fastest ways to level up your game. It exposes holes in your strategy, pushes your cardio to the limit, and teaches you how to perform under pressure.
Start small. Local tournaments are less intimidating and often have divisions for every skill level. Whether you win, lose, or tap faster than you’d like, you’ll walk away with valuable lessons and a clearer picture of where to focus your training.
Attend Seminars
Seminars are like cheat codes for your BJJ game. World-class athletes distill their knowledge into a few hours, giving you insights it might take years to discover on your own. Plus, seminars break up the monotony of regular classes and often provide a fresh perspective on techniques you thought you knew.
Make it a goal to attend at least two seminars this year. Not only will you learn new techniques, but you’ll also meet grapplers from other gyms, expanding your network and sparring options.
Build a Jiujitsu Lifestyle
If you want to improve your BJJ game, it’s not just about what you do on the mats. A true Jiujitsu lifestyle encompasses functional fitness, nutrition, and recovery.
Functional Fitness for Grapplers
Forget bicep curls and leg presses. BJJ demands explosive power, grip strength, and
mobility. Incorporate functional fitness routines like kettlebell training, bodyweight exercises, and resistance bands into your schedule. Yoga or mobility work can also do wonders for preventing injuries and improving flexibility.
Nutrition: Fuel Your Rolls
You wouldn’t throw regular petrol in a high-performance car, so why fuel your body with junk? Focus on a balanced diet rich in protein, healthy fats, and complex carbohydrates. Staying hydrated is equally important, especially if you train in a hot gym or during intense sessions.
Recovery: The Unsung Hero
Recovery isn’t just for the injured; it’s for anyone who trains hard. Proper sleep, stretching, and even techniques like the Bowen Technique or Sports Massages can keep your body primed for the mats. Remember, consistency beats intensity every time, and recovery is key to staying consistent.
Consistency Over Perfection
It’s tempting to go all-in at the start of the year, but that’s a surefire way to burn out. Instead, aim for consistency. Even two or three classes a week, done consistently over 12 months, will lead to incredible progress. Sprinkle in open mats, competitions, and seminars, and you’ll be miles ahead by this time next year.
Closing Thoughts
New Year’s resolutions may not last, but the habits and goals you set can shape your entire BJJ journey. By focusing on specific areas, challenging yourself through competition, and adopting a Jiu-Jitsu lifestyle, you’ll set yourself up for success both on and off the mats. Remember, it’s not about being perfect; it’s about showing up, putting in the work, and enjoying the ride.
Now, tie your belt, step on the mats, and let’s make 2025 the year of progress—one sweep, pass, and submission at a time.
At Mahara Jiujitsu you are very lucky in the fact that there are a multitude of students who are honed into the fitness industry, I also have spent my entire life training and had a carrier within the military teaching and coaching about functional training and nutrition, like Jiujitsu class, ask questions and gain that knowledge moving forward !
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