Brazilian Jiu-Jitsu (BJJ) is an excellent martial art for veterans transitioning to civilian life. It provides a structured environment, builds camaraderie, enhances mental resilience, and helps maintain physical fitness. But one common question veterans have when starting BJJ is “How often should you train?” The answer depends on several factors, including experience level, personal goals, and physical recovery needs. Foxhole Veteran Charity Foundation will break it down to help you find the right balance.
2-3 Days Per Week for Veteran BJJ Beginners
If you are new to BJJ, it’s best to start with two to three training sessions per week. This frequency allows you to:
• Learn the fundamentals without feeling overwhelmed.
• Allows your body to adapt to the physical demands of grappling.
• Reduces the risk of injuries by giving yourself time to recover.
For veterans with past injuries or mobility limitations, this schedule also ensures you’re not overtraining and can properly assess how your body responds.
3-4 Days Per Week for Intermediate BJJ Veterans
After a few months to a year of training, you may want to increase to three to four sessions per week. At this stage, you will:
• Develop muscle memory for techniques.
• Improve cardio and endurance for longer rolling sessions.
• Feel more comfortable applying techniques in live sparring.
If you’re using BJJ as a primary form of fitness and stress relief, this frequency allows for noticeable progress while still balancing recovery.
4-6 Days Per Week for Advanced BJJ Veterans
For veterans who want to take BJJ more seriously whether for competition or personal mastery four to six training days per week may be ideal. At this level, benefits include:
• Sharpening your technique and strategy.
• Increasing strength, flexibility, and endurance.
• Building the mental toughness needed for high-level sparring and competition.
However, training at this intensity requires careful attention to rest, proper nutrition, and injury prevention. Veterans with past service-related injuries should adjust accordingly and listen to their bodies.
Importance of Rest & Recovery
Regardless of how often you train, recovery is key. Especially for veterans who may have past injuries or joint issues. Proper recovery includes:
• Rest Days: Take at least one full rest day per week to prevent overuse injuries.
• Stretching & Mobility Work: Helps maintain flexibility and prevent stiffness.
• Hydration & Nutrition: Supports muscle recovery and energy levels.
• Sleep: Very important for muscle repair and mental sharpness.
Finding the Right Balance
There’s no one-size-fits-all approach to BJJ training frequency. It depends on your fitness level, goals, and personal circumstances. Veterans often thrive in structured environments, but it’s essential to train smart and avoid burnout.
Training Veterans Out of Victorious Gym in Milford, The Crown MMA Gym in Troy & Champion Jiu Jitsu & MMA in Chesterfield, Michigan
BJJ offers veterans a path to fitness, camaraderie, and mental resilience. Whether you’re training twice a week or every day, consistency is key. Set a schedule that works for you and enjoy the journey of learning, improving, and becoming part of the BJJ community. If you’re a veteran looking to start or continue your BJJ journey, come on down to Foxhole Veteran Charity Foundation and begin your training in martial arts today.
