Starting Brazilian Jiu-Jitsu (BJJ) training can be both exciting and intimidating. Whether you're stepping onto the mats for the first time or coming back after a break, being mentally and physically prepared can make a huge difference in your performance and enjoyment.
In this guide, we’ll cover two crucial areas that will help you get ready for BJJ training: physical conditioning and mindset preparation.
🔥 1. Get Physically Ready for BJJ Training
Focus on Functional Strength & Mobility
BJJ training demands flexibility, balance, and core strength—not just raw power. Incorporate exercises like:
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Bodyweight movements (push-ups, pull-ups, squats)
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Mobility drills (hip openers, shoulder rolls)
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Core work (planks, leg raises)
These will help you move efficiently on the mats and reduce your risk of injury.
💡 Pro Tip: Try a few rounds of flow rolling before class to warm up and condition your muscles for grappling.
Improve Your Cardio
Grappling rounds can leave you breathless. Improve your endurance with:
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HIIT workouts
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Running or cycling
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Jump rope sessions
Wear the Right Gear
Training comfortably and safely starts with wearing the proper attire. For no-gi classes, you’ll want:
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Rash guards – Prevent mat burns and skin infections
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Grappling shorts or spats – Allow for full range of motion
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Mouthguard & cup (optional) – For added protection
👉 Check out our BJJ gear collection here
🧠 2. Prepare Mentally for Your BJJ Journey
Let Go of Your Ego
One of the biggest obstacles in BJJ training is ego. Everyone taps. Everyone struggles. Be open to learning and remember that progress is gradual.
Be Consistent, Not Perfect
Don’t worry about mastering everything at once. Instead, focus on:
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Showing up consistently
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Asking questions
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Watching others and learning from your mistakes
Set Small Goals
Start with achievable goals like:
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Attending class 3 times a week
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Learning 1 new technique per session
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Rolling with a new partner each week
This builds momentum and helps you stay motivated over the long term.
✅ Bonus: Tips for Your First BJJ Class
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Arrive early to introduce yourself to the instructor
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Bring a water bottle and towel
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Trim your nails and shower before and after class
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Listen more than you speak—respect the gym culture
Final Thoughts
BJJ training is one of the most rewarding and challenging things you can do for your body and mind. By preparing both physically and mentally, you’ll set yourself up for success on and off the mats.
