“It’s not about who’s good, it’s about who’s left”
– Chris Haueter, one of the Dirty Dozen (first 12 American Black Belts)
I had a conversation with a student the other day about struggling to stay consistent. Everyone does at some point, myself included.
I’m writing about hobbyists in this piece, which make up the majority of practitioners. Only about 3-5% of Jiu Jitsu players are full time competitors (statistic from Pete Roberts of Origin). Although, most hobbyists do compete at some point. If you are a full-time competitor your life is planned around training and competing, you don’t plan training and competing around the rest of life. I lived that lifestyle for about four years, and I can tell you it is hard one.
In terms of hobbyists, over time the consistent balanced students always out-perform the initial high-intensity trainers. During the first year to two years, those that are really putting in lots of hours will be better, they just rarely last past blue belt. We have all heard of the “blue belt blues.” Training six or seven days per week is not sustainable for most people. It really starts to take over everything else. There is also the realization that there is so much further to go. The things you learn are much smaller, you have to find things that continue to interest you about the sport to become an expert. Here are some things that have helped me stay consistent over the years.
1. Create a Realistic Schedule
This sounds easy but I didn’t know how to do it until one of my employers and friends Kisa Davision sat me down and helped me. I was constantly over-scheduling myself.
The first step is to write down all the things you consistently do during the week. Total the hours and subtract them from the total hours in a week. We all have the same 168 hours; some people just use them better. Small habits really add up.
| Day | Schedule | Total Hours |
| Monday | ||
| Tuesday | ||
| Wednesday | ||
| Thursday | ||
| Friday | ||
| Saturday | ||
| Sunday | ||
| Total Hours | Work Family Time BJJ Training Strength and Conditioning Active Recovery Sleep |
I find that the students that balance their Jiu Jitsu with their life are happier overall and stay in the sport longer. This is where you must decide what your priorities are. Where you spend your time will reflect what part of your life will really grow. When I see a student replace all their family time in the evening with training, they don’t tend to stay very long. I have even seen a few divorces because of it. If family is a priority, you have to carve out time. Assuming that you will fit it in between everything else doesn’t really work out at the end of the day. The same goes for other hobbies like snowboarding or surfing. It is all a balance.
It is unlikely you will create the perfect schedule right off. Tweak it as you go. It is totally possible to get good at Jiu Jitsu training just four hours per week. Two technique hours and two hours rolling. You must be very focused and consistent during that time, but it is very possible. One of my mentors Cane Prevost got his black belt this way. He did not start training until later in life and had a full-time job and family to focus on. He remains one of the highest-level coaches and practitioners at our Portland, OR gym.
2. Make it Easy
I picked up this one from James Clear’s book “Atomic Habits.” I highly recommend this one if you haven’t read it yet. Your routine has to be convenient. I mean this in terms of location and flow for your day. Students that have an hour or more commutes often don’t stay in the sport long term.
John Dudley, master hunter and archer, says “put yourself in a position to be able to practice.” He went so far as to bring a small guitar out on trips with him to be able to learn this new discipline.
The other issue I hear a lot is that folks to make it home after work and then find it hard to leave again to train. They get tied up at home or are just tired and don’t make it to class. I would recommend trying to find an early morning or noon class if possible. I used to go straight from work. Then at the end of the day you are just done. If these options are not possible, here are a few things that might break the couch lock. A lot of it happens the night before.
- Pack your gym bag and set it by the door. Do it the night before so that you are planning on going.
- Plan your meal.
- Set an alarm when you need to get ready and out the door for practice.
- Choose an accountability buddy in class. Shoot them a text before practice and make sure that they will be there so you can train together.
Those little rituals and routines create a habit chain that helps us to stay on track on days when we are more tired, or it is dark and cold at night.
3. Focus on the Flow
Exercise has numerous mental, emotional, and physical health benefits. Your body dumps endorphins into your system. These hormones can help ease symptoms of anxiety and depression. They can improve sleep quality. There is also a physical touch component to Jiu Jitsu which can also release oxytocin, the bonding hormone which can intensify trust behaviors.
The flow state that can be achieved during drilling or rolling has many of the same benefits as meditation. It reduces stress and improves performance and creativity. For me it feels like being able to clear my mind as if erasing a chalk board. I can address problems and focus better. Nothing seems as daunting and a friend actively trying to choke me unconscious.
In effect, there is a bit of a high that you experience after training. Remember that when you are trying to get out the door. Find a reason to show up. Even if it is a rough practice, I’m never sorry I went. I always feel better than before I stepped onto the mat.
Interruptions are Normal
Everyone, even high level competitors, will have times in their life when they have to step away from training. Things like injuries, family emergencies, career changes, and the birth of a child are normal. No one will judge you for it. Those that might are those super intense white belts that will be gone within the year anyway. Everyone progresses and ebbs and flows at their own pace. Just get back to your routine when you can. The mat is always there.
Rolling Under The Big Sky 