3 tips to maximise your BJJ training sessions

Train Hard, Recover Smarter: The Key to BJJ Performance

Whether you’re drilling and rolling twice a week or twice a day, Brazilian Jiu-Jitsu (BJJ) pushes your body to its limits. But here’s the secret to real progress - it’s not just about how hard you train, but how well you recover. Without proper recovery, fatigue, injuries, and stalled progress are inevitable.

Optimizing your nutrition, sleep, and mobility between sessions isn’t optional - it’s essential. Master these, and you’ll step onto the mats stronger, sharper, and ready to level up your game. Let’s break down how to recover like a pro.

1. Nutrition: Fuel Your Body the Smart Way

Your nutrition should match your activity level—train hard, and you’ll need more fuel; take it easy, and you’ll need less. Before a workout, a small carb-rich snack like a banana can give you the energy boost you need. After training, prioritize recovery by eating a mix of lean protein and carbohydrates within an hour, then follow up with another balanced meal soon after. For optimal health, aim to prepare meals from scratch and diversify your diet by including at least 30 different plant-based foods per week—yes, that includes herbs and spices! Variety is key to gut health and overall well-being.

2. Sleep: Your Way to Better Recovery

Struggling to wind down after a late training session? Research shows that consuming carbohydrates can help lower cortisol levels, making it easier to fall asleep. Magnesium is another key player in relaxation—whether through supplements or a simple 15-minute foot soak in Epsom salts. Prioritizing quality sleep is just as important as your workouts for optimal recovery and performance.

3. Mobility: Maximize for Better Performance

After training, take time to stretch while your muscles are still warm, focusing on key areas like your hips, hamstrings, upper back, chest, shoulders, and neck. To further improve mobility and release tension, try using a foam roller or a firm ball for about two minutes on your back, legs, arms, and shoulders. Don’t forget your hands—gripping can take a toll, so stretch your fingers, wrists, and ankles to keep them strong and flexible. Investing in mobility now will pay off in better movement, reduced injury risk, and enhanced performance.

Conclusion: Level Up Your BJJ Performance - On and Off the Mats

Your success in Brazilian Jiu-Jitsu and other martial arts isn’t just built in the dojo - it’s shaped by what you do outside of it. Prioritize your nutrition, optimize your sleep, and make mobility work a non-negotiable part of your routine.

Recovery is the key to progress—if you’re not fueling, resting, and stretching properly, your next session will pay the price.

Train smarter, recover better, and dominate your next roll!

Join the Aragona Martial Arts Family in Ferring

At Aragona Martial Arts in Ferring, we believe that training is more than just learning techniques—it’s about building a lifestyle of health, resilience, and community. We don’t just teach martial arts; we support each of our members like family, helping you develop strong habits on and off the mats.

If you're looking to improve your fitness, sharpen your skills, and train in a welcoming environment, come try a class with us. Whether you're a beginner or an experienced martial artist, you'll find expert coaching, a supportive team, and a place to call home. Ready to start your journey? Get in touch and book your first session today!