Do you ever feel frustrated by your own game while training BJJ? From our beginning as white belts well into to the upper ranks, this feeling of frustration is a normal occurrence in our sport. From world champions to hobbyists, this hits us all and nobody is immune to that feeling of falling into a training funk. Training BJJ is full of highs and lows and that’s just a part of life. The good part is that these funks don’t have to last forever. They’ll usually work themselves out on their own as long as you keep coming but here are some tips for when you do find yourself in these tough spots in your training.
Acknowledge that you might be in a funk
As much as we want to say we are just having a bad day (or week or month), our funks can definitely be cause-and-effect as well. It’s good to break things down so we can identify the specific issues that are causing us to not do well. Are you having trouble with a very specific position? Do you find yourself caught in a pattern? The better you get at being able to identify what exactly it is that has been giving you trouble, the better you can really break those problems down and explore solutions. This could mean more drilling, a private lesson here and there, some more stretching, who knows. The point is that you’re actively working on sealing up those areas to make yourself better.
Take inventory of your schedule, diet and lifestyle
Sometimes it’s good to take a long look at our schedules and habits. Have you been eating well and getting enough healthy calories? Are you getting enough sleep before training? Is there anything else going on in your life that could be distracting you from training or otherwise taking your mind away from the game? Take a long hard look and then try and make some adjustments that might be beneficial to you. Always look inward first.
Balance out your life and consider changing things up a little
A lot of time, it’s easy to get stressed out when you catch yourself in the same routines and they’re no longer working like they were before. Like that old saying goes, you can’t do the same things over and over and expect different results. Whether this means changing up your routine by attending different classes, cross-training, or even finding a few different hobbies, a switch here and there can let your mind relax a little and open up. It is one thing and can be beneficial to be single-minded in your focus and achieving your goals but sometimes your brain (and your body) need a little break. Don’t be afraid to step back for a second. Allow yourself to recharge then go full bore again. You might come back more refreshed and ready to improve because of it.
Mix things up a little in your actual training
Do you find yourself always drilling and rolling with the same partners? How about in rolls – do you notice you’re always going back to the same tried-and-true game that’s worked for you in the past? Familiarity breeds complacency, at times. It could be that your partners are getting used to countering what you do, therefore making you feel worse, or that you’re so focused on hitting the same moves that you’re failing to expand your repertoire. The good part about BJJ is that this cycle will force you to adapt and overcome naturally. Don’t worry about it. At the same time, you can use your creativity and an open mind to break out of these funks as well. Try something new. Roll and drill with different people. Explore a different game than the one you’re used to playing. By opening up your mind, game, and training environment, you will allow yourself room to grow.
Set incremental goals and reward yourself
After a long day in the training room it’s normal to come home exhausted and ready to give up until the next time around. But that doesn’t mean you have to go straight to bed only to do it all over again. That focus is good but don’t stress yourself out by focusing on only the training. Condition yourself to work on a produce-and-reward system. “If I do A, I will reward myself with B.” This could be anything from giving yourself some uninterrupted time to watch a TV show you really like after a hard day, up to allowing yourself a moderate cheat day as a gift for hard work completed. Goal setting will help with this so make sure to set those as well. Then when you hit your marks you’ll know something good will come out of it – up to and including gold medals if competition is your motivator. You might find yourself less stressed if you treat training this way.
Take a step back and focus on others
It’s often said that by helping others, you also help yourself. This goes with BJJ as well. If you’re feeling a little stressed out with your own game, it might be a good idea to turn outward and help someone else with theirs. Find someone newer than you and allow them to ask you questions. By giving those teammates helpful tips and pointers, you’re not only making them better but also helping yourself as well. Teaching others can definitely make you more technical this way. And focusing on someone else’s game takes you away from the pigeon hole of hyper-focusing on your own.
Start a journal
Whether in BJJ or in life, people retain information different ways. For some, writing in a training journal can really help in retaining information. Try buying a notebook and writing down key details or mistakes you made after your training sessions. Doing this might help boost your clarity and help your brain feel less stressed. Then review your notes from time to time or even right before the next training session. This will help take the lessons from the last time on the mats and keep them with you permanently and help you progress faster.
Realize that plateaus and “funks” are a normal part of BJJ life
It’s important to know that getting into a funk or feeling flat at times is a normal part of BJJ life. While your development will probably always be on an upward trajectory, it’s not a straight line pointing upwards. Some days will be better than others and you’ll have many moments where you won’t feel like you’re better than you were immediately before. This is normal. Learning is a continuous process but not always a smooth one. Give yourself plenty of room for the highs and lows. Reach out for help when you need it and acknowledge that there will be problems along the way. Just make sure to keep training and not be too hard on yourself. That funk will work itself out in time.
