If you’ve recently started Brazilian Jiu-Jitsu (BJJ), welcome to one of the most rewarding journeys you’ll ever take. But let me warn you: BJJ is addictive. You’ll find yourself thinking about your next class, replaying rolls in your head, and wondering, “How can I get better faster?” The truth is, your improvement doesn’t just happen during mat time—it’s also about what you do off the mats.

Maybe you’ve noticed the more experienced folks at your gym seem stronger, more flexible, or just more composed during rolls. Chances are, they’re working on their game outside the gym. So how can you do the same? Let’s talk about four key ways: strength training, yoga, mental conditioning, and nutrition. These tools can fast-track your progress and help you make the most of every class—especially if you’re in your first few months of training.

Strength Training: Build the Body That Supports Your Jiu-Jitsu

Let’s get one thing straight: you don’t need to be a bodybuilder to succeed in BJJ. Technique always trumps brute strength. That said, having a strong, functional body can make a huge difference on the mats. Strength training helps you control opponents, escape tough positions, and protect yourself from injuries.

For beginners, it’s all about building a foundation. Focus on compound movements like squats, deadlifts, bench presses, and pull-ups. These exercises build strength in your entire body, especially your core, which is crucial for maintaining good balance and posture in BJJ. You don’t need to spend hours in the gym—two or three sessions a week, with proper form and progressive overload, is enough.

Why it works:

• Grip strength is everything in BJJ. Whether you’re holding onto a gi or controlling your opponent’s wrist, strong hands and forearms make life easier.

• A strong core means better posture, balance, and stability—all essential for maintaining dominant positions.

• Stronger muscles and joints reduce your chances of injury.

How to start: If lifting weights sounds intimidating, don’t worry. Start with bodyweight exercises like push-ups, planks, and air squats. As you get stronger, you can gradually add weights.

Yoga: Flexibility Meets Recovery

How many times have you been stuck in guard, unable to move your hips the way you need to? Or maybe you’ve felt stiff and sore after a long week of training. Enter yoga—BJJ’s best-kept secret.

Yoga isn’t just about stretching (although that’s a big part of it). It’s about improving how your body moves and recovers. Yoga helps with flexibility, balance, and breathing—all of which are critical for BJJ. Plus, it’s a fantastic way to unwind after tough training sessions.

Why it works:

• Flexibility helps you retain guard, escape submissions, and move fluidly on the mats.

• Breathing control keeps you calm during rolls, especially when you’re stuck in a bad position.

• Yoga promotes recovery by reducing soreness and improving blood flow to tired muscles.

How to start: You don’t need to be a yoga expert to reap the benefits. Start with simple poses like downward dog, pigeon pose, and child’s pose. Even 10–15 minutes a day can make a big difference.

Mental Conditioning: The Mind Is as Important as the Body

Let’s be real: BJJ isn’t just physical—it’s a mental game. In fact, some say it’s like “human chess.” The ability to stay calm, think ahead, and problem-solve under pressure is just as important as your physical skills.

Mental conditioning starts with watching and studying. Spend time watching videos of high-level practitioners. Pay attention to how they transition between positions, set up submissions, and control their opponents. This kind of study can help you “see the game” more clearly and improve your decision-making during rolls.

Another key aspect of mental conditioning is mindfulness. BJJ can be overwhelming, especially when you’re new. Meditation or breathwork can help you stay calm and focused, both on and off the mats. Even a few minutes of quiet, intentional breathing can work wonders for your mental clarity.

Why it works:

• Studying matches sharpens your ability to recognize patterns and anticipate your opponent’s moves.

• Visualization helps you mentally prepare for techniques before you execute them.

• Mindfulness keeps you grounded and reduces stress, whether you’re sparring or drilling.

How to start: Pick one match to watch each week, and focus on one specific position or technique. For mindfulness, try a simple breathing exercise: inhale for four counts, hold for four counts, exhale for four counts, and repeat.

Nutrition: Fuel Your Body for Success

Here’s a truth that often gets overlooked: you can’t out-train a bad diet. Your body needs fuel to perform, recover, and grow—and that’s where nutrition comes in.

For BJJ practitioners, a balanced diet is key. Focus on lean proteins (like chicken, fish, or tofu) to build and repair muscle, complex carbs (like rice or sweet potatoes) for sustained energy, and healthy fats (like avocados or nuts) for overall health. Hydration is just as important, especially after sweaty training sessions.

Why it works:

• Proper nutrition ensures you have the energy to train hard and recover faster.

• A balanced diet boosts endurance, so you don’t gas out during rolls.

• Staying hydrated reduces fatigue and improves focus during class.

How to start: Keep it simple. Plan your meals around whole, unprocessed foods, and avoid sugary snacks that lead to energy crashes.

Conclusion: The Journey Is as Important as the Destination

Improving your BJJ game off the mats isn’t just about getting stronger, more flexible, or mentally sharper—it’s about creating habits that support your overall growth as a practitioner. BJJ is a marathon, not a sprint. It’s about showing up, putting in the work, and embracing the process.

So, start small. Add one or two of these off-mat activities to your routine, and watch how they transform your game. The mats will always be waiting for you, but the work you do outside the gym will ensure you’re ready when you step back on them.