Tips for rapid progression in Jiu-Jitsu
Who do you wish to become as you journey down this Jiu-Jitsu path?
That’s an important question to ask… but don’t sit around waiting for the answer. I tend to be a thoughtful, introspective person. That may sound good on paper, but it can sometimes be a dangerous place to BE. If we sit and wait too long we may completely miss the train. I always remind students who miss a lot of classes that, “the train keeps moving with or without you.” It’s simple, those that come to class consistently get better… those that do not… DO NOT. If you spend to much time asking the why you’ll never make it to the how. In other words, you have to take action. In fact, momentum demands action. If you want to progress rapidly at Jiu-Jitsu here’s what I suggest:
- Consistency is the KEY – What does a key do? It unlocks a door… it unlocks opportunity and it unlocks momentum! Set a goal to attend a minimum of two classes per week. More is better, but two consistent days will suffice. Be disciplined about your 2 – 3 days and don’t let anything get in the way.
- Take copious notes – Notes are a great way to anchor moves into your consciousness. The process of mentally reviewing and then physically transcribing them onto paper will lock the moves into your brain. Good note taking is a powerful tool.
- Meet to drill – Plan a time to meet with a training partner or classmate to drill moves. Plan ahead and each should show up with a new move to share. This is a great way to learn new moves and collaborate with a partner.
- Act like a professional – What is this amateur hour??? Plan your training schedule ahead of time Ninjas! Treat your training and yourself like a professional athlete. It doesn’t matter if you are a white belt or a purple belt… Plan ahead like a pro. If your training days are Monday / Wednesday / Saturday. Put it into your calendar… plan meals and hydration for those days… have your gear ready…. ACT LIKE A PRO!
- Stay safe on the mats – Attention beginners! Your number one job is to make sure you stay safe and injury free your first 12 months of training. Yes you’ll get bumps and bruises… but be mindful of your joints! Tap early on everything and especially with joint locks. if you’re trapped then tap! Remember, the tap isn’t there to punish you… it’s there as an important learning tool. Every time you tap… search for the lesson!
- Sleep like a Ninja! – The amount of sleep you get absolutely affects your athletic performance. Jiu-Jitsu is a rigorous, demanding activity asking a lot of ourselves physically, mentally and emotionally. If we push ourselves on the mats then we have to honor that time by giving our body and mind everything it deserves in recovery time.
“Researchers speculate that deep sleep helps improve athletic performance because this is the time when growth hormone is released. Growth hormone stimulates muscle growth and repair, bone building and fat burning, and helps athletes recover. Studies show that sleep deprivation slows the release of growth hormone. Sleep is also necessary for learning a new skill, so this phase of sleep may be critical for some athletes.”
I have had issues with sleep for sometime. I had tried everything in the past including over the counter and prescription sleep aids. Both of which did not work and left me feeling groggy the next day. My challenge has been with falling asleep… especially after a great training session. My mind would just be racing after training. Here’s what has worked for me.
- Set the tone for sleep – Dim the lights as you prepare for rest. Stay away from TV shows and stimulating movies as you fall asleep. I like gentle meditation music. YouTube has tons of great music videos for sleep.
- Lavender – A 2005 study at Wesleyan University found that subjects who sniffed lavender oil for two minutes at three, 10-minute intervals before bedtime increased their amount of deep sleep and felt more vigorous in the morning.
- Progressive Relaxation – (I’ve done this one for years with success) – “The Mayo Clinic describes the technique as follows: Start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.”
- CBD Night Spray – I absolutely LOVE this product! It’s a CBD sublingual oral spray combined with Melatonin, GABA & Valerian root to help you get a better night’s rest. It’s super convenient and it works! Click here to learn more.
A fun bonus move for my ninjas!
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