Fitness (First 6 Months)

You don’t need to be in shape to start. But jiu-jitsu will shape you—if you help it.
This section focuses on body awareness, mobility, and durability—not grinding yourself into the mat.
Jiu-jitsu is intense. You’re learning a new skill, using muscles in unfamiliar ways, and recovering from micro-stress on your joints and nervous system. It’s easy to overdo it, especially when you're excited.
Signs of overtraining:
  • Persistent soreness or joint pain
  • Trouble sleeping
  • Decreased motivation to train
  • Getting sick more often
  • Feeling mentally fried or irritable
🧠 More training doesn’t always mean better results.
💡 In the first 6 months, focus on consistency—not crushing yourself.

Stretching (Before or After Class)

Bodyweight Movement (2–3x/Week)

Focus
Demo
Core & spine BJJ Core Routine – BJJ Strength
Stability & control Bodyweight Strength for BJJ – Knight Jiu-Jitsu
General grappling movement Solo Drills at Home – Chewy
✅ Already have a workout routine you love? Stick with it.
🤝 Want 1-on-1 guidance from a certified trainer who understands jiu-jitsu? Reach out via the Contact page and I’ll connect you.