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College and Jiu-jitsu are alike in more ways than one. There are professors and they demand attention and participation, sure, but most importantly, progression is possible when one knows how to be a better student. But what does it mean to be a “good student?” After all, there’s always that one person who comes to class obsessively but still stalls or regresses. In truth, being a better student in jiu jitsu goes beyond attendance and the technical stuff like nutrition and S&C. It comes right down to how much a student practices and trains based on the values of the sport. These values are community, humility, and perseverance. How can students put these values into practice in their BJJ journey? Here are five simple and actionable ways to be better students in a Brazilian Jiu Jitsu class: 1. Be Punctual Academies have schedules for classes, and rarely is it advisable or polite to show up a few minutes late. One of these instances is open mat, but even we at Granite Bay Jiu-jitsu appreciate it when students show up on time for this. Why? This is because we know that everybody is short on time and lives based on schedules. Everyone is in a rush to make it to their next commitments — which can be Jiu-jitsu, work, or a date. People who make it a point to show up early do so on the understanding that the time of other people needs to be respected. Show up late, and it gives people the wrong impression that their time isn’t valuable and that it’s their job to adjust. It’s no wonder why people who are regularly late are commonly seen as entitled. This is why we’re big on students showing up on time, all of the time. It’s a small and easy habit to get into, but it builds discipline and shows respect for the people around you. 2. Be Coachable and Ask for Feedback A Brazilian Jiu jitsu class is a class like any other. In classes, there is a constant exchange of ideas and points for correction — or, at least, there should be. One big thing can disrupt the exchange of ideas and much-needed corrections: ego. Ego is easy to spot. There are two signs. One is being resistant to corrections. For example, a student usually has an ego problem when the black belt corrects the student and the student takes it negatively. Sometimes, a student will take corrections, implement them into their ground game, and not ask for feedback. This is also a sign of an ego problem and can hinder development in Jiu-jitsu (and life, for that matter). On the other hand, being open to criticism and proactively seeking correction is a sign that all the student wants to do is improve. This is why we appreciate students asking for feedback and leaving their egos off of the mat. And speaking of things best left off the mat… 3. Keep Dirty Footwear Off the Mats This is something many academy owners are strict with. This is because everyone in the academy uses the mat. Students will be lying on it, rolling on it, and spending much of the class on it. The last thing anyone wants is a skin infection due to someone’s dirty flip-flops being on the mat constantly. As a matter of health and safety, it’s important to keep anything dirty like footwear off the mats. Many academies (like ours) have areas where students can leave their shoes, which allows for easy access if the students need to pop out for the bathroom or water cooler. More importantly, it keeps the academy clean and healthy. Now, we’ve had situations in the past where students came to class wearing flip-flops. We always require these students to clean their feet before setting foot on the mats. Think about it: It isn’t polite walking into a house with dirty shoes. Dirty feet also have no place in a Brazilian Jiu jitsu class. 4. Help Other Students Community is an important tenet in Brazilian Jiu-jitsu. One of the ways students can reinforce this principle is to extend help to other students who may be struggling. There are many ways to do this. The first is to be good training partner. To be a good training partner, a student needs to allow other students to drill moves. When it comes to live rolls, a student who’s trying to help another student won’t treat a roll like its the final match of ADCC. In short, a good training partner treats fellow students with respect and does the utmost to keep the other person safe. Another is to provide feedback when it’s asked. This is helpful for both the assisted student and the student who helped. For the student who got help, the technique is clearer. For the student who offered a helping hand, it’s an opportunity to slow the technique down for oneself, enough to revisit and review it. 5. Try, Fail, Learn, “Keep It Playful,” and Repeat A good student works towards improvement, and improvement doesn’t take place without failure. Trial and error is an excellent way to expand a BJJ arsenal, whether it’s in submissions, escapes, or takedowns. Trying a move without the fear of failure enables students to experiment. This is where the true benefits of a Brazilian Jiu jitsu class come to the foreground. This is what Rener Gracie meant when he talked about “keeping it playful.” With an experimental mindset, the student drops the ego and experiences BJJ for what it’s supposed to be — a nascent journey towards getting better.  Never Stop Being a Student The above-mentioned tips aren’t just for white belts. Every BJJ athlete is on a consistent journey towards getting better; these tips are for anyone who dons a Gi in a Brazilian Jiu-jitsu class. If you’re Googling “Jiu Jitsu near me” in an attempt to kick start your BJJ journey, look no further. Try a week on us and get a taste of being a fun, healthy student.

Between work and school – not to mention all those TV shows you're addicted to – it's hard to find time for Brazilian Jiu-Jitsu. That doesn't mean you can't squeeze in a training session, however. Finding time and motivation for Jiu Jitsu is possible if you have a schedule. When it comes to getting the most out of your training, consistency and balance are two essential pieces of the puzzle. If you go too hard with too many sessions per week, it may negatively impact your performance. On the other hand, if you skip too many sessions, your training base won't be as solid as it could be. The right amount is likely different for everyone. However, by considering the following, you'll be on your way to determining the exact number of days each week when training Jiu-Jitsu that's right for you. Determine Your Long-term Goals The most critical factor in how many training days you should have per week is your long-term goal. This could be anything from winning a competition to just becoming proficient in self-defense. Once you know your goal, it will be easier to map out a plan that includes the formal sessions. If you're preparing for a competition, for example, you'll likely need to increase the number of sessions you have each week. On the other hand, three sessions per week may be enough if you're starting and don't have any meaningful goals set yet. No matter your goal, make sure you factor in rest days. Your body needs time to recover from the rigorous training, or you may not perform at your best. Find a Balance Between Training and Rest Days It's also essential to find the right balance between training days and rest days. Too many rest days, and you'll lose your momentum. However, too many training days in a row can lead to overtraining syndrome (OTS). This is a condition that may negatively impact your performance, cause fatigue, and even lead to injuries. Finding the right balance usually depends on how frequently you're able to train. If you can only train two or three days a week, you'll likely need more rest days. If you can train four or five days a week, you may be able to get away with fewer rest days. Train With a Purpose When it comes to how many training days per week to have, don't forget that each day should have a purpose. That purpose may be to learn a new technique, drill a move you know, or spar with a partner. Sparring is an integral part of training, but it's not always the best idea to do it every day. If you're trying to improve your techniques, for example, you'll need time to practice them outside of a sparring session. Otherwise, you'll never get better. The same goes for drilling moves. They'll never become second nature if you don't train them regularly. How to Space Out Your Training Days Now that you know how many training days per week are ideal for your long-term goal, it's time to map out a plan. This may take a little trial and error, but eventually, you'll find the proper spacing for your training days. One Day per Week This may be the best option for training BJJ if you're just starting out or don't have any long-term goals set. You can use this day to focus on drilling techniques, learning new ones, and of course, sparring. Though ideally, this plan is sufficient for some, it won't get you very far in competition or mastery. Two Days per Week This is likely the minimum number of days you'll need for a good training regiment if you're looking to compete. On these days, you should focus on drilling and sparring even more than usual. Adding one day of conditioning will round out your training regiment nicely. Three Days per Week This is a good number for those who want to compete and have some mastery of the sport. It would be best to focus on drilling, sparring, and conditioning equally on these days. Four Days per Week This is the ideal amount of days for those who want to be as proficient as possible in Brazilian Jiu Jitsu. You should drill, spar, and condition on all four days. This allows plenty of time to focus on each activity while still reserving a day for rest. Five Days per Week Though it's possible to train this many days per week and see results, it's not recommended for those with long-term goals. This level of training is more suited for those who want to be "elite." If you're looking to compete, this may be the number of days you need, but don't forget that you'll also need to focus on your rest days. Six Days per Week This is the maximum amount of days that should be trained in a week. Anything more, and you run the risk of overtraining, leading to decreased performance and even injuries. On these days, you should drill, spar, and condition as usual, but make sure to add an extra day of rest. Everyday? Though it's possible to train every day, it's not recommended for those with long-term goals. This level of training is more suited for those who want to be "elite." If you're looking to compete, this may be the number of days you need, but don't forget that you'll also need to focus on your rest days. What To Do if You Miss Training? If you miss a training day, don't worry. You can make it up on another day by doing more of that activity than you would on a regular day. So, if you miss a day of drilling, for example, then on your next drill day, drill for twice as long as you would normally. Make sure to listen to your body, though. If you feel like you need an extra day of rest, then take it. Overtraining can be just as damaging as not training at all. Different Ways To Train on Off-days Though you should always take at least one day off per week, you don't have to spend that entire day just resting. You can use that time to do other activities such as conditioning or weightlifting to help your Brazilian Jiu-Jitsu. Conditioning is a vital part of any martial artist's training and can be done in many different ways. You can run, bike, swim, or do any other sport that gets your heart rate up. Just make sure you're not doing anything too strenuous on your days off, or you'll be too tired to train correctly on your regular days. Conclusion How often to train BJJ? It depends on your goals. If you are looking to compete, you will need to be training more often than if you want to get in shape and learn self-defense. However, it would be best to find the proper balance between training and rest days. Too many days in a row of exercise can lead to overtraining and injuries. Too few days in a week can lead to stagnation in your progress. Finding the right balance will help you stay healthy, achieve your goals, and enjoy your training experience. If you are unsure of how many days per week you should train, it is best to consult with an instructor near you. If you're interested in a consultation , try a free week with us at Granite Bay Jiu Jitsu.

When it comes to performance for Brazilian Jiu Jitsu, training often gets most of the attention. One area most athletes — especially novices — neglect is nutrition for BJJ. Ideal nutrition for BJJ will provide athletes with a steady source of energy. A diet like the famous Gracie Diet also promotes longevity in sport and life. For proof, BJJ students and athletes can look at Rickson and Kron to see the results of the diet. Now, there’s no need to go full-on pescatarian like Kron to reap the benefits of a sound diet. By sticking to the basics of nutrition and digestion, athletes can create their own ideal nutrition plan for both training and competitions. Read on to learn more about what ideal nutrition for BJJ training and competition looks like. The Truth about the “Ideal Diet” — It’s Individual Like a GI, there’s no one-size-fits-all when it comes to the best method of eating for Brazilian Jiu Jitsu. In truth, ideal nutrition is an individual matter that often requires some experimentation and trial-and-error. Arguably the best person who exemplifies this is Helio Gracie. Helio Gracie was one of the pioneers of what many today call the Gracie Diet. However, he didn’t wake up one day and decide that a diet of watermelons and seafood was the best diet. His method of eating was the result of self-discovery — a process of discovering what triggered problems for him and what didn’t. According to numerous sources, Helio Gracie had a sensitive digestive system. Whenever he partook of something that aggravated his digestive problems, he’d train poorly. He went back and forth with different diets until he was 27. When he reached that age, he realized that meat was the cause of the digestive flare-ups, among other things. After some help from his older brother — Carlos Gracie Jr. — he began consuming a diet high in fruits and vegetables. Over time, Helio’s diet became at least 50% plant-based. Many credit Helio’s longevity and performance (he still fought and competed in his 40s!) to the diet. The Gracie Diet was the result of seeing what works and what doesn’t. Ultimately, this is the key to ideal nutrition in Brazilian Jiu Jitsu and any other sport. What Was So Special About the Gracie Diet? Knowing what the Gracie Diet consists of can do two things. It gives athletes something to follow, and it’s an excellent foundation for any diet a Brazilian Jiu Jitsu athlete wants to create. After all, ideal nutrition is ultimately an individual matter. The Gracie Diet consists of whole foods only. It sounds similar to a paleo diet. However, what distinguishes the Gracie Diet from the paleo Diet is the larger place fruits and vegetables occupy in the diet. The Gracie Diet is approximately 50% to 60% fruits and vegetables. In the diet, there’s no red meat, and the only acceptable protein sources are nuts, grains, white meat like fish and chicken, and seafood. Besides identifying foods that are healthy for consumption, the Gracie Diet also includes guidelines on combinations. For instance, acidic fruits like apples and citrus cannot be mixed with grains like rye. Also, acidic fruits like red apples can’t go with fatty fruits like avocados. The Gracie Diet’s benefits are apparent in the grandmasters of the Gracie family. In addition to sharp skills on the mat, grandmasters like Carlos and Helio also enjoyed suppleness, low incidences of inflammation, and excellent digestion. Should All BJJ Athletes Follow the Gracie Diet? The answer to this is both yes and no. The diet is a whole foods diet, meaning that nobody can go wrong following it to improve BJJ performance. However, in reality, the diet may not be sustainable for everybody. In addition to issues with sustainability is the possibility of missing out on certain macronutrients. Indeed, white meats like chicken and fish do contain protein. However, this doesn’t mean that everybody should cut out red meat altogether. After all, red meat is also a source of protein and calories — two things that are excellent for somebody looking to fill up his or her weight class.  In short, there are areas where athletes can fill the gaps. Here are some of our practical recommendations based on experience and the best parts of the Gracie Diet. Choose Whole Foods Jiu Jitsu is an energy-demanding sport. Athletes need to fuel themselves with food that will give a lasting energy boost without spikes and drops. Sugary snacks like biscuits and energy bars may give quick surges of energy, but the energy drops quickly soon after. A better alternative would be unprocessed foods containing complex carbohydrates like grains, berries, and vegetables. These whole foods don’t give quick surges of sugar but deliver stable energy while they’re in one’s system. Simple Natural Carbs Before and After Training and Competition One of the most noticeable characteristics of the Gracie Diet is that it’s easy on the digestive system. Part of the reason the Gracies wanted seamless digestion is that they trained multiple times nearly every day. This is why the Gracies rarely — if at all — ate red meat. The last thing anyone who trains frequently wants is a bad stomach. Of course, not eating before training is an option — just not for everyone. Hence, for energy without sacrificing digestion, the best thing to consume before working out is a natural, simple carbohydrate source. For the Gracies, these are bananas, watermelon (Royce Gracie loved watermelon juice), and berries like acai and blueberries. These are excellent sources of glucose to fuel training. These are also a must after training and competition to replenish lost muscle glycogen. Eat for Better Gut Health — Cruciferous Vegetables and Fermented Foods Digestion is important for the Gracies — as it should be for any athlete from any sport. There are two ways athletes can improve gut health — even without following the Gracie Diet to the letter. The first is to make cruciferous vegetables a big part of the diet. Cruciferous vegetables provide the fiber that feeds gut bacteria, ensuring that the gut biome remains balanced. Cruciferous vegetables are: Broccoli Kale Cauliflower The second way is to consume more fermented foods and beverages. Examples of fermented foods include sauerkraut and kimchi. Kombucha is a fermented beverage that promotes digestion and has many other health benefits like better immunity. Consume Fats and Animal-based Protein Hours Before Training and Competition Protein — red or white — can take a while to digest. It can take the stomach six hours to digest a steak. This is why it’s important to consume animal protein hours before training or competition. Fat also takes a long time to digest. It isn’t a good source of quick energy before a BJJ class or competition. Supplement With Protein and Caffeine Whenever Necessary Supplementation can fill in the gaps in your nutrition, especially with protein. There are many protein powders available on the market, so finding one isn’t difficult these days. There are also caffeine supplements available. However, the best caffeine supplement is a beverage people have been drinking for years — black coffee. Eat for Better Performance on the Mats and in Life The ideal diet can vary from one individual to the next. This can make experimentation lengthy and intimidating. Luckily, the grandmasters of Jiu-Jitsu have planted the seeds of thought when it comes to the best diet for BJJ and life. Before Googling “Jiu-Jitsu near me,” take a look at your diet. Fixing it will yield great returns whether you’re in the academy or at a competition. If you want some tips on how to eat and train for BJJ competition and training, shoot us a question. We’d be more than happy to answer.

Your journey to becoming a jiu-jitsu master will shorten when you finally find the right gym. However, how do you find the right jiu jitsu gyms near me? While this is an excellent question to ask, there is more to choosing a good gym than you would expect. Gyms have different features and functions that you have to consider.  You have to be concise when choosing a Jiu-Jitsu gym so that you don't end up getting buyer's remorse. Fortunately, this guide will look at the helpful things you have to consider in choosing a Jiu-Jitsu gym near me:  What is Jiu Jitsu?  It's a ground bases grappling sport that originated from Judo way back in the early 1900s. The popularity of the gym increased when Royce Gracie used it to become champion in UFC wrestling matches. The goal of Jiu-Jitsu is to place the opposition in a submission or lock so they become immobilized.  The most common place you have likely come across jiu-jitsu would be in wrestling matches or at UFC events. The central aspect of Jiu-Jitsu would be a specific type of rolling. The approach involves the "gi" approach, where you have to get the correct Jiu-Jitsu uniform. There is also the "no-gi," which involves where you can train using your traditional clothing.  The best way to use Jiu-Jitsu would be as a workout or as a leisure time activity. It's also an excellent way to complement your self-defense martial art skills. Your instructor will help you understand the nature of Jiu-Jitsu better. Things to Lookout for in a Jiu Jitsu Gyms Near Me  There are various factors you have to consider before choosing the best jiu-jitsu gym, including: The Membership Cost  The membership fees for gyms vary and usually relate to location factors. You have to do extensive research on the average gym costs in your area. If one gym is costlier than the other, ensure you are getting value for your money. Everyday things to look out for include the facilities, discounts, and parking space.  You should also remember the aspect of belt fees, which is crucial for choosing a good gym. However, some gyms are expensive, and you have to determine the average belt fee. Some gyms also have extras such as seminars and ensure they don't include it as part of the membership cost.  Part of considering the membership cost would be to determine whether it aligns with your budget. Ensure you choose a gym that will be easy to pay for, especially if you have long-term objectives. Usually, each gym has brochures or portfolios that list their service prices, which should be part of your research process. GBJJ offers local Granite Bay/Roseville/Sacramento residents a FREE week of training for new members and their family/children! Come check us out! Learn More About Our Free Week of Training at GBJJ Jiu Jitsu Instructors Lineage  The experience background of the gym instructors is also crucial. The best place to start with would be from where the instructor got their gym experience. Your instructors' lineage will have a significant role in their skill level.   You will notice that the service roster of most Jiu Jitsu gyms will include the experience of the instructors. However, avoid overusing in lineage alone, as there are several other factors that you can use to evaluate the instructor.  That is because an instructor with a good lineage does not necessarily mean they offer guaranteed quality. Plus, don't assume that an instructor with an "unimpressive lineage" is not a suitable Jiu-Jitsu instructor.  One of the best ways to choose an instructor would be to evaluate their differences and identify the fakes. Look at this self defense martial arts YouTube video for an example of a fake gym instructor. Jiu Jitsu Gym Culture  Every MMA gym uniquely conducts its activities, which make up the gym culture. You have to determine whether you can blend in with the culture of your preferred gym. If it's too different to your liking, remember that there are various other quality gyms you can find out there.  Part of the gym culture is to identify the interactions that instructors and students share. It's vital for you if you are a novice and new to a Jiu-Jitsu gym in your area. Most gyms today also have an excellent online presence, where members can interact on social media. These different social media platforms are ideal for instructors to connect with students and learn more about their progress.   You can ask a few helpful questions to determine whether you will be comfortable with the gym's culture. For instance, are you pleased with a gym with a rigid structure and approach to managing their activities? Or do you prefer a gym with a more casual setting, where you can get comfortable with a customized gym plan? Jiu Jitsu Community  Community is an essential aspect of choosing a good Jiu-Jitsu gym. When you become part of the gym, you should like you are part of a collective society. The gym should be a setting where you can interact with people freely and exchange insight and train. Before you become part of any Jiu-Jitsu gym, consult with the front desk and the instructors.   Becoming part of a good gym community will motivate and be accountable to follow your training plans. You will also get new acquaintances who can open you to various concepts and even martial arts fields.   Part of becoming part of a healthy Jiu-Jitsu community is to ensure that you also have a good attitude. Your attitude will determine how your instructors and other students engage with you throughout the course. Hygiene at Your Jiu Jitsu Gym  Hygiene is vital for any gym and not only the ones for Jiu-Jitsu. Gym settings can sometimes get nasty, and you have to look out for hygiene factors. During your tour of or free trial of your preferred gym, consider a few hygiene aspects, including the mats, bathrooms, and more.  The hygiene of a gym is also important not only for usability functions but your general health. For instance, research has shown that dirty gyms are prone to issues such as staph infections. A good gym should also provide basic facilities to encourage optimal hygiene, including: Tools such as sanitizers for disinfections surfaces and gym resources.  A washing machine area or room.  Fully functional bathroom area.  Awareness notes for people to maintain optimal hygiene. The Jiu Jitsu Instructor Quality  The instruction quality of your chosen gym is crucial because it will help determine the time needed for you to master the art. You might be good at finding the best gyms in your area, but your skill won't be of any help if the training is poor.  The Jiu-Jitsu training should include programs that occur in a well-organized manner. It should also contain programs that focus on different skill levels for the students. The gym should have excellent organization or structure during the entire course.   These include steps such as the warm-up, hands-on training, or conclusion. A good Jiu-Jitsu program has instructors that can fine-tune the strengths of each trainee.  Your gym experience shouldn't feel like a challenging exam, but as an enlightening experience and an excellent way to break a sweat. Since you will probably spend several days at the gym, ensure it's an environment that meets all your needs. You can even prepare a checklist of these points and use them to determine which gym is a perfect fit. Learn More About Our Free Week of Training at GBJJ