Brazilian Jiu Jitsu | 4 Lessons From a Bad Day

Lessons You Learn From A Bad Day of Training BJJ

A bad day in training Brazilian Jiu-Jitsu (BJJ) is one of the worst feelings I have experienced. On these types of days, I feel like I am not my actual self.

What happens during training are two things:

  1. I am having difficulties performing the technique sequences that were taught in class while practicing.
  2. I am getting crushed by everyone during live rolling sessions.

It sucks going through this, but these are the days that helps me to improve. I even witnessed my friends and training partners who have gone through the same experience as I have. Everyone has these types of days, which is why I want to share how bad days helped me improve in Jiu-Jitsu.

4 Lessons You Learn From a Bad Day of Training Brazilian Jiu-Jitsu (BJJ)

1. You Think Back to What You Did Wrong

During bad days in Jiu-Jitsu class, things do not go the way I planned. It sucks to have off days like this, but it is still a positive experience for me because it caused me to reflect on my errors. 

When I took the time to reflect, I began to see the things that I either should have or should not have done. Whenever it comes to this situation, what I do is simply correct them and perform better for the next class.

Brazilian Jiu Jitsu RNC
2. Not to Get Caught In Submissions That You Know How To Escape

For most live Brazilian Jiu-Jitsu rolling sessions that I have been apart of during class, I have experienced getting submitted lots. However, on days of whenever I am not feeling at my best, it becomes very frustrating to get tapped by submissions that I know how to defend.

It was a humbling experience for me! However, going through this made me realize submissions I know how to escape out of is something I can’t defend all the time. Ever since going through this my Jiu-jitsu game has improved dramatically!

How it Improves You?

The reason for that is because I went back to practicing my submission defense. Going back to it caused me to become more aware of defending them better. I would still get submitted, but the goal for me is to get caught less in: 

  • Chokes
  • Armbars
  • Leg locks
  • Many other submissions 
Brazilian Jiu Jitsu Technical Stand-Up

3. It Causes You To Go Back To The Basics

On one of my bad days of training Jiu-Jitsu, I remember one session made me want to go back to relearn the basics. One day, for some odd reason, I wasn’t able to perform the basic techniques that I already knew by heart.

Basics are essential concepts of Brazilian Jiu-Jitsu, and I was so disappointed in myself of why I couldn’t perform something I knew! I was so frustrated when I got home from training! As I was eating dinner, I just kept wondering what was wrong with me. 

But as I was thinking about it, I came to realize that I need to relearn the basics. So, what I did was participated in the basics class the next following day to review the basic techniques.

Results From Re-learning the Basics

After that class, I then went into the advanced class & everything was going smoothly for me. Practicing techniques and sequences was not a problem at all. I was able to perform the moves that were demonstrated by my coach without messing anything up. 

My performance during the live rolling sessions went a lot better as well, and I was proud of myself!

Brazilian Jiu Jitsu Sweep
4. You Learn To Not Get Sweep (Reversed) As Much

I remember one session I had involved me getting swept a lot during practice. During that day, I felt careless in everything I was doing! Therefore, it just led me to get swept over and over again by everyone while rolling.

If you don’t know what sweeps are in Brazilian Jiu-Jitsu, what it is is reversing an opponent who’s from the top guard position to the bottom. It was frustrating going through this experience, but it has allowed me to be more aware of reversals after the one session.

I showed an improvement in being more aware of sweeps during the next following day. I still got swept a couple of times, but I was proud of how I was able to defend most of them by not being as careless.


Not everyone has a perfect training session all the time, which is why a bad day in Brazilian Jiu-Jitsu class happens to everybody. Days like this hurt your ego, which is a good thing! The reason why is because the only way to get better at Jiu-Jitsu is to go through a humbling experience.

Bad days in training may feel terrible at first. But as you continue to progress, you’ll see how beneficial a bad day can be.

If you have any questions about the other lessons you learn from a bad day of training Brazilian jiu-jitsu (BJJ). Please leave a comment or send a message.


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