Belts aren’t given. They’re earned through one thing above all else: technique. 

You can sweat buckets, roll hard, and push your cardio to the limit — but without learning proper technique, you’re not truly progressing. 

The technique done correctly is what separates a beginner from a seasoned grappler. It’s what works against resisting opponents, even when size and strength are against you. 

How to Build a Technique Into Your Game.

Learn it — Pay attention when it’s taught. Watch the details: grip placement, body position, weight distribution. 

Drill it — Repetition is your best friend. Drill slowly at first, then add speed while keeping it clean.

Test it in sparring — Try it against different teammates in live rolling. See how it works against varying resistance.

Keep it if it works for you — If it feels natural and you hit it often, make it part of your game.

Develop it further — Learn variations, set-ups, and follow-ups. Turn one move into a chain of attacks.

Never Get Bored of the Basics.

“Black belts are white belts who never got bored of doing the basics right.” 

Chasing the Belt the Right Way. 

It’s not about showing up for years. 

It’s not about collecting flashy moves.

It’s about proving — in sparring — that your techniques work.

So, show up, learn with intent, drill with focus, and roll with purpose. That’s how you earn your belt. 

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Brazilian Jiu-Jitsu is addictive — the more you train, the more you want to train. But while passion fuels progress, pushing your body beyond its limits can lead to over training, which slows your development and increases injury risk.

Overtraining doesn’t just happen to seasoned competitors. Beginners can fall into the trap too — especially if they’re eager to “catch up” in skill.

Here’s what you need to know from the start:

1. Persistent Fatigue

Feeling tired after class is normal. Feeling drained for days is not. If you’re struggling to recover between sessions, it could be a sign your body needs more rest.

What to do: Schedule rest days and focus on sleep quality. Recovery is part of training.

2. Performance Drop

If your timing, strength, and technique suddenly feel off — even in positions you normally handle well — you might be pushing past your recovery capacity.

What to do: Track your performance. A sudden dip without a clear reason often means you need to ease up.

3. Frequent Aches and Injuries

Overtraining often shows up as nagging injuries, joint pain, or constant soreness that doesn’t improve. These can be warning lights on your dashboard.

What to do: Listen to your body. Pain that lasts more than a few days needs attention, not “toughing it out.”

4. Mood Changes

Irritability, lack of motivation, or even feeling anxious about training can be linked to physical overtraining and mental burnout.

What to do: Keep your mental health in check. BJJ should be fun and rewarding — if it starts feeling like a chore, step back.

5. Trouble Sleeping

Paradoxically, training too much can make it harder to sleep due to elevated stress hormones. Poor sleep then worsens recovery.

What to do: Prioritize winding down before bed and reduce high-intensity training late at night if it disrupts rest.

The Takeaway .

From day one in BJJ, remember:

Training hard is good. Training smart is better.

Recovery is part of the program.

Overtraining slows you down more than resting will.

Your progress on the mats comes from a balance between effort and recovery. Respect that balance, and you’ll improve faster, stay injury-free, and enjoy the journey.

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Brazilian Jiu-Jitsu is built on principles of respect, discipline, and equality. On the mat, every student—regardless of gender—has the right to feel safe, supported, and valued. Women who train BJJ put in the same effort, face the same challenges, and push through the same struggles as anyone else. Their commitment deserves recognition, not only when they’re wearing a gi, but in every interaction beyond the dojo.

For many women, the reasons for training go beyond fitness or sport—they’re preparing for the reality that they may need self-defence more often than men. The truth is, many self-defence situations for women involve being grabbed, held down, or restrained—exactly the uncomfortable positions they train to escape from in BJJ. That’s not easy. It takes courage to willingly put themselves in scenarios they’re training to avoid in real life. This bravery should never be taken lightly. 

Treating them as equal training partners, not exceptions.

Encouraging growth without condescension.

Carrying the same integrity and professionalism outside the gym. 

Supporting a culture free of sexism, gossip, or inappropriate comments.

Remembering that BJJ is a community—your actions represent it.

Good treatment toward your teammates doesn’t just make training safer—it empowers everyone. When your female teammates feel respected, supported, and valued, they train harder, grow faster, and bring that same confidence back to the team. A strong academy culture benefits everyone, raising the standard for the whole group.