5 tips on getting back after a BJJ hiatus

BJJ Athletes stop training for various reasons. You could be going through an injury that requires time to heal, an important personal matter or the pandemic has just stopped you from training and you found out the gyms are just starting to open again.

Whatever the reason, you can’t jump back into the training mix just like before the hiatus. This will get you injured really quickly which will keep you out of the sport quicker than you even started. Here are 5 tips on getting back after a BJJ hiatus. 

  1. Value your nutrition 

The first thing you have to get in check is what fuel you put into your body weeks prior to stepping on the mats. The food you eat will determine how you will feel and perform as soon as you start rolling. Try to get a good balance of protein, carbohydrates, and fats in every meal and find the right macros for your body type.

Use nutrition tracking apps like MyFitnessPal to track your Macros. Start prepping your meals weekly to avoid the hassle of finding the right foods to eat on a daily basis. 

Tip: Supplements are great to add to your diet to get more nutrition into your system. Try the basics like protein and fish oils. They are inexpensive and help in post-training recovery and keeping your joints healthy.

  1. Find the right motivation, daily

There will be days when you don’t want to get out of bed to train. Or It may be the end of the day and you’re tired and you just want to sit on the couch and watch TV until you fall asleep. 

Whatever the case, surround yourself with the latest Brazilian jiu-jitsu news and watch all the latest BJJ vlogs on youtube you can find. This will get you up-to-date with all the mainstream techniques that you can use during your next training session

It is good to follow Brazilian Jiu-jitsu pages on different platforms like Facebook, Twitter, Youtube, and Instagram. Not only do you learn new techniques and drills, but you also support the growth of the Brazilian Jiu-jitsu community. You will be able to see the lifestyle of all the full-time BJJ athletes.

  1. Get your fitness to an adequate level beforehand

When you step on the mats, you don’t want to be gassed out right away from the warm-ups and drills. You need to have a certain level of fitness to be able to hang with those around you in class.

Start out by setting up a running routine that you can do to build up your cardio. This will also help with developing the right breathing technique that translates over to Brazilian Jiu-Jitsu. 

It would be great to also have a few days a week for conditioning. You can choose which type of conditioning you want to do. There are calisthenics, weightlifting, and Kettlebells, among others. 

  1. Start slow, but train often

Don’t go overboard and train all week long for the first few weeks. Not only will you be so sore, but this is also a sure-fire way to plan for your failure and overtrain.

Start at two times per week and stick to it. Whether you feel like training on that day or not, have the discipline to train when your schedule says it’s time. This small act of discipline will go a long way once you get the groove of training.

  1. Take breaks and reward yourself

Professional athlete or serious hobbyist, you always have to remember to take a step back and reward yourself for all the hard work you have been putting yourself through. 

That small bowl of ice cream on a Friday night or cheat meal you so longingly crave is a big part of the training process. It wires your brain to work harder and look forward to those small rewards that make the whole grind worth it.

Tip: Slowly incorporate healthier treats and rewards into your routine. If you love eating chocolate ice cream as a cheat meal, opt for chocolate yogurt instead. Not only are you having a way healthier snack, but you will also slowly change your taste palette to healthier treats as well.

Ariston Palacios

Ariston is a Purple Belt in Brazilian Jiu-Jitsu practitioner and instructor under Carpe Diem BJJ. He is also a Coach at two UFC Gyms in his home country. Discovering BJJ at the age of 18, his passion for the sport usually ends up with most of his time doing all things BJJ related from training, teaching and writing articles. On occasion, you can catch a glimpse of him at a local competition to test his mettle, but you will usually see him sharing his knowledge and passion of Brazilian Jiu-Jitsu to clients of all ages wherever a mat can be found.