BJJ Training Twice a Week | 4 Proven Ways To Help Your Game
Starting Brazilian Jiu Jitsu is exciting, but one of the first concerns beginners face is scheduling. Between work, family, and other commitments, many wonder: is BJJ training twice a week enough to get good?
The truth is yes — two sessions per week is not only enough, but it’s also the ideal starting point for beginners. The key lies in how you use those sessions and what you do outside the gym. Here are four proven ways to make steady progress even if you’re only training BJJ twice a week.
1. Build Consistency with Two Sessions
Consistency matters more than raw volume. BJJ training twice a week may not sound like much, but that’s over 100 classes in a year if you stick to it. That’s plenty of mat time to build a solid foundation.
Two classes a week also protect you from burnout and reduce the risk of injury. Your body has time to recover, and your mind has time to process what you’ve learned. Think of it as building long-term habits rather than chasing short-term gains.
2. Maximize Time Between Classes
Your progress isn’t limited to what happens in class. The time between sessions can become one of your biggest tools for growth. Use your days off to:
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Review lessons in the White Belt Jiu Jitsu Online Program
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Create personal flow charts that map out positions and options
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Journal after class to reinforce details and track progress
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Set specific goals for your next training session
Journaling is especially powerful because writing helps your brain retain technical details. The combination of practice and reflection will make your two classes more effective.
3. Train With Purpose on the Mats
If you only have BJJ training twice a week, every round matters. Avoid rolling just for the sake of “winning.” Instead, pick one or two goals each class — like improving posture in closed guard or escaping mount — and commit to practicing them during live training.
Our White Belt Jiu Jitsu program is designed around this principle. Each weekly lesson comes with a clear focus and measurable goals, so you’re never wasting mat time. Even if your academy has its own structured plan, creating intentional goals ensures your learning stays sharp.
4. Focus on Fundamentals Over Flash
If you’re committing to BJJ training twice a week, your progress hinges on calm, purposeful reps—not on chasing advanced highlights. Start by relaxing so you can actually learn escapes. A calm nervous system lets you feel pressure, frames, and angles instead of fighting them. That escape-first mindset is the foundation that will carry you, just like we’ve emphasized in earlier blogs.
Control the space. Learn when to create space (to recover guard, stand up, or reset frames) and when to close space (to stabilize top position, finish a pass, or slow a scramble). Think of space like a dial you turn—open to breathe and move, close to secure and control.
March the positional hierarchy—step by step. Don’t skip steps. From guard → pass → side control → mount → back control, treat each checkpoint as a skill to secure before advancing. Moving deliberately forces you to develop true control and prevents the bad habits that create holes in your game later.
Why Two Days Works
Think of BJJ like learning a language. Two focused classes a week with practice in between is much better than cramming and then going weeks without speaking. Over time, consistency builds fluency.
With BJJ training twice a week, you’ll strike the right balance: steady improvement, enough recovery time, and the ability to stay consistent for years. Many successful students started with this exact schedule and built their foundation brick by brick.
📌 Conclusion & Next Steps
So, can you get good with BJJ training twice a week? Absolutely. If you train with purpose, maximize your time outside of class, and double down on fundamentals, you’ll lay a strong foundation that sets you up for long-term success.
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📘 Train Anywhere with Our Online Program
Our 48-Week White Belt Jiu Jitsu Online Program is designed with students who train BJJ twice a week in mind. Each week includes clear lessons, positional breakdowns, and beginner-friendly progressions so you can stay sharp even on your off days.
👉 Join the White Belt Jiu Jitsu Online Program
🥋 Train With Us in Thibodaux
Ready to put it all into practice? Whether you’re able to train every day or just BJJ training twice a week, our academy has the structure, culture, and coaching to help you grow.
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