How to manage your Brazilian Jiu Jitsu training during competition and off seasons
Learn how to structure your Brazilian Jiu Jitsu training around competition and off seasons to improve performance, recovery, and long term progress.
Brazilian Jiu Jitsu is a long term practice, and how you manage your training throughout the year plays a major role in both progress and longevity. Whether you compete regularly or train recreationally, adjusting intensity and focus between competition periods and off seasons helps prevent burnout, reduce injury risk, and support steady improvement.
Training during competition season
Competition season is about refinement rather than expansion. This is not the time to overhaul your entire game or chase every new technique. Instead, training should centre on sharpening what already works.
Most sessions focus on a small number of high percentage techniques that form your competition game. Positional sparring becomes more specific, often starting from the situations you are most likely to face under the ruleset you are preparing for. Conditioning work should reflect match length, pace, and scoring criteria so your body is prepared for realistic demands.
Rolling intensity often increases during this phase, but it must remain controlled and purposeful. Hard rounds without structure can quickly lead to fatigue or injury. Recovery becomes especially important. Prioritising sleep, nutrition, and mobility work allows your body to handle the added stress of competition focused training.
Training during the off season
The off season is one of the most valuable periods for development in Brazilian Jiu Jitsu. With less pressure to perform, you can broaden your skill set and address gaps in your game.
This is the time to experiment with new guards, passes, or submissions that may feel uncomfortable at first. It is also ideal for improving weaker positions and exploring different styles of play. Training intensity can be slightly lower, with a greater emphasis on learning and curiosity.
Mistakes are expected during this phase and should be welcomed. Trying new ideas without the pressure of an upcoming competition builds long term skill and confidence. For practitioners who do not compete, most training naturally resembles an off season approach, which supports sustainable and enjoyable progress.
Managing weekly intensity
Even without a formal competition plan, intensity should vary week to week. A balanced Brazilian Jiu Jitsu training schedule includes technical focused sessions, harder rounds on selected days, and full rest or light recovery days when needed.
Listening to your body is essential. Small aches, fatigue, or reduced focus are signals to adjust rather than push harder. Managing weekly intensity carefully allows you to train consistently over months and years, rather than cycling through injuries and forced breaks.
A long term training mindset
Brazilian Jiu Jitsu rewards patience and consistency. By structuring your training around competition seasons and off seasons, you create a rhythm that supports both performance and recovery. Over time, this balanced approach keeps you healthy, motivated, and steadily improving on the mats.
