Effective Ways To Really Push Yourself In BJJ Training Sessions

Effective Ways To Really Push Yourself In BJJ Training Sessions

So you’d like to really push yourself in training, eh? Awesome! That means that you’re really motivated to improve your Jiu-Jitsu, to make the most out of your potential. Fantastic!
Here are 6 things that you can do to push yourself to the absolute limit when you drill and roll. Have fun, and don’t forget to hydrate well!



„Uh, just how much longer do I have to do this until we get to the next drill… Or to the rolling part of training?“ There’s a thought that pops up in a lot of Jiujiteiros’ heads, far too often during drills. They’re impatient to start rolling, thinking that drills are too boring – that they aren’t nearly as challenging as rolling is.
And while this may be true for the most part, these Jiujiteiros are making a grave mistake! Drills can provide for a lot of exhaustion… If you approach it right!

The simplest way to elevate your drills to the next level is by doing them with increasing speed. Of course, you want to execute the technique properly; but as soon as you get it right the first couple of times, start increasing your speed with each rep you do.
You’ll soon be gasping for air.



Now, as far as the rolls are considered, here’s a fun game that you can agree upon with your training partners. Make it a point to do push-ups every time you get submitted.
Of course, you can do other exercises as well. Pull-ups, squats, jumping jacks… Or, if you really want to get dizzy, burpees.

The point is to agree on the exercise and the required number of repetitions. Then, as soon as you get tapped out, go for it. And be ready for some ultimate muscle soreness upon returning to a roll after doing 4 or more sets of the exercise.



Another great way to really push yourself during BJJ training is by limiting the amount of rest. The best way to do this is by eliminating rest between rounds.
Yup, you’ve heard it right! It doesn’t matter if it’s a 5 minute round with a new white belt, or a 10 minute fight-for-breath with your instructor… No rest between rounds! Just pick your next training partner and go.

Bonus tip: make sure that the bathroom is nearby, as you’ll probably get nauseous.



Wanna push the „no rest“ concept to the next level? Then hop on into a shark tank. As soon as the training session is finished, find volunteers that are willing to go at you, one after another.
Whether or not you submit them or they submit you, you stay in the circle. Make sure that there’s a time limit for each training partner, anything between 30 seconds to 2 minutes, before the next one jumps in.

After this, feel free to lay down for a minute or two, to get back to your senses.



To get your defensive skills to the next level, while simultaneously pushing your Jiu-Jitsu to the limit, purposefully put yourself into bad positions.
Allow your training partners to Mount you, to take your back, to Crossface you in Side Control… Anything that makes you feel like escaping as soon as possible. Then, start escaping.



… In each position. That is: when you roll, don’t spend more than 10 seconds in a position before transitioning to another one.
This will both improve your conditioning and make your mind sharper for BJJ. A fantastic combination – what more can you ask for?

A Black Belt under the legendary Renzo Gracie, Shawn Williams is one of the great BJJ instructors of a generation.

  • Master this no gi passing system with the body lock as the centerpiece to develop a truly dynamic top game, and add dozens of high efficiency techniques to your toolbox.
  • Learn proper smash passing fundamentals, body lock gold, leg pummeling secrets, and more from the man that’s been a balck belt for nearly two decades and came up alongside some of BJJ’s most acclaimed icons, like John Danaher and Ricardo Almeida.