Every Jiu Jitsu student will eventually hit it — the dreaded plateau. One month you feel like you’re improving every time you step on the mats, and then suddenly, progress feels like it comes to a halt. Techniques stop clicking, sparring sessions feel repetitive, and frustration creeps in.
The good news? Plateaus are not a sign of failure. In fact, they’re an important part of the journey in Brazilian Jiu Jitsu. Here’s what you can do to push through and come out stronger.
1. Shift Your Focus
If you’ve been obsessing over submissions, try focusing on escapes or guard retention. By changing your training priorities, you’ll sharpen weaker areas and give yourself a fresh perspective.
2. Drill with Intention
Plateaus often happen when training becomes routine. Instead of going through the motions, pick one or two specific techniques and drill them with purpose. Quality beats quantity.
3. Ask Questions and Seek Feedback
One of the best ways to break through is to lean on your instructor and training partners. Don’t hesitate to ask:
“What did you see in that roll?”
“Where am I leaving space?”
“How can I improve my posture here?”
Fresh eyes can highlight things you might be missing.
4. Track Your Training
Keep a simple notebook or app where you write down what you’re working on and how rolls felt. Tracking progress makes small improvements more visible, which can reignite your motivation.
5. Embrace the Mental Game
Plateaus are as much mental as they are physical. Instead of measuring progress only by wins or taps, focus on smaller victories — holding guard longer, escaping quicker, or defending against higher belts.
6. Remember: Plateaus Mean Growth is Coming
Think of a plateau as your body and mind consolidating what you’ve learned. Often, after weeks of feeling stuck, you’ll suddenly experience a breakthrough that feels huge. Trust the process.
Don’t let a plateau hold you back — it’s just the stepping stone to your next big leap in Jiu Jitsu.
