Is Training BJJ Twice a Week Useless?


Training Brazilian Jiu-Jitsu (BJJ) twice a week is a common practice for many enthusiasts. Some might wonder if this frequency is enough to make meaningful progress. Let's explore the benefits and challenges of training BJJ twice a week.

Benefits of Training Twice a Week


Training twice a week helps maintain a regular routine. Consistency is key in BJJ, as it keeps you engaged and prevents long gaps between sessions, which can slow progress.

Skill Retention

Regular practice, even if only twice a week, helps with retaining techniques. It keeps the movements fresh in your mind and muscle memory.

Injury Prevention

Training less frequently can reduce the risk of overuse injuries. Your body gets more time to recover, which is crucial for long-term health and performance.

Challenges of Training Twice a Week

Slower Progress

Training twice a week may lead to slower progress compared to those who train more frequently. Learning and mastering techniques might take longer.

Limited Sparring Time

Sparring is essential for applying techniques in real scenarios. With only two sessions a week, you have less time for sparring, which can affect your ability to handle live situations.

Building Endurance

BJJ requires a lot of stamina. Training more often helps build the necessary endurance. With only two sessions a week, building and maintaining high levels of endurance can be challenging.

Making the Most of Twice-a-Week Training

Focused Sessions

Make each training session count. Be attentive, ask questions, and focus on improving specific techniques. Quality matters as much as quantity.

Supplementary Workouts

Add complementary workouts to your routine. Strength training, cardio, and flexibility exercises can enhance your BJJ performance.

Consistent Review

Review and practice techniques at home. Watching videos, taking notes, and mentally rehearsing moves can help reinforce what you learn during class.


Training BJJ twice a week is not useless. While it might present some challenges, such as slower progress and less sparring time, it offers significant benefits like consistency, skill retention, and injury prevention. By making the most of each session and supplementing with additional workouts, you can continue to improve and enjoy your BJJ journey.