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20 tips for white belts

Why Do So Many White Belts Quit BJJ?


As someone who's been training Martial arts and Brazilian Jiu-Jitsu my whole life, I often see the high dropout rate among people in lower belt levels. It’s unfortunate, but it’s a reality that cannot be ignored.


After giving this some thought, I've come to realise that there are several reasons why white belts quit BJJ, and I’d like to share them with you.


1. Unrealistic expectations Many people come into BJJ with high expectations, expecting to learn everything quickly and become experts overnight.


However, this is not the case. BJJ is a complex art, and it takes time, dedication, and consistent training to progress.


It’s important to set realistic expectations and understand that progress comes in small steps, not leaps and bounds.


2. The learning curve can be steep BJJ can be challenging and intimidating for new students. White belts are often overwhelmed by the amount of information they need to learn and the physical demands of the sport.


It can be discouraging to feel like you’re not making any progress, but the key is to keep showing up and keep practicing.


3. Lack of consistency Consistency is key in BJJ, and it’s essential to train regularly if you want to make progress.


Many white belts start off strong, but eventually, life gets in the way, and they begin to skip classes. Missing a few classes here and there may not seem like a big deal, but it can lead to a loss of motivation and a lack of progress.


4. Injuries BJJ is a physically demanding sport, and injuries are a common occurrence. Unfortunately, some white belts get injured and decide to quit, rather than rehabilitating the injury and returning to training.



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It’s essential to take injuries seriously, seek medical attention when necessary, and work with your coach to develop a plan for recovery.


5. Lack of support A supportive training environment is critical for success in BJJ. Unfortunately, some white belts don’t feel supported by their coaches or teammates, and this can lead to a loss of motivation and a decision to quit. 


It’s important to find a school and a team that is welcoming and supportive and to communicate with your coach if you’re struggling. 


As it can be intimidating even walking into a Martial arts or Brazilian Jiu Jitsu gm in the first place, just remember that your coaches are there for you. 


There are several reasons why white belts quit BJJ. It’s important to set realistic expectations, be consistent with training, take injuries seriously, find a supportive team.


If you’re a white belt struggling to stay motivated, remember that progress takes time, and it’s essential to keep showing up and practicing. BJJ is a rewarding sport, and with patience and dedication, you can achieve your goals.


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How To Stay Motivated As A White Belt



As someone who has been training in Jiu-Jitsu for over 25 years, I understand that staying motivated at any belt can be challenging. Especially when you are new to the sport.


However, there are some key concepts that can help you stay motivated and continue progressing in your Jiu-Jitsu journey.


First and foremost, it's important to set goals for yourself. This can include short-term goals, such as mastering a specific technique, or long-term goals, such as earning a specific belt rank or even competing for the first time.


By setting these goals, you have something to work towards and can track your progress along the way.


Additionally, make sure your goals are realistic and achievable within a reasonable timeframe.


Another way to stay motivated is to track your progress. Keep a notebook or training log where you can record the techniques you've learned, and any victories or setbacks you've experienced. Even if its as simple as what techniques you recently learned in class.


This can help you see how far you've come and remind you of the progress you've made, even on days when you may feel like you're not improving.


Training with a consistent partner or group of partners can also help with motivation. You can work together to set goals and encourage each other along the way.


Additionally, having regular training partners can help you develop trust and familiarity with specific techniques, making it easier to implement them during sparring/ rolling sessions.


Another great way to stay motivated as a white belt is to supplement your in-person training with online resources. For example, Jiu-Jitsu Grappling is an online platform with a wide variety of instructional courses and videos for students of all levels.



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By taking advantage of online resources, you can continue learning and improving even outside of regular training sessions.


It's also important to remember to take care of yourself both physically and mentally. Make sure you're getting enough rest, eating a healthy diet, and staying hydrated.


Jiu-Jitsu can be physically demanding, and taking care of your body can help prevent injuries and improve your performance on the mat. 


Additionally, remember to take breaks when needed and not to push yourself too hard, as burnout can quickly lead to a lack of motivation.


Finally, one of the most important things you can do to stay motivated as a white belt is to remember why you started in the first place.


Perhaps you were drawn to Jiu-Jitsu for self-defence, or maybe you were interested in the sport of Jiu Jitsu for competition or maybe you just wanted to learn a new skill.


Whatever your reason, keep it in mind as you train and use it as motivation to continue pushing yourself. 


Just remember we are all going to have those days where we feel like our Jiu Jitsu is just going backward, don't worry, black belts also have those day to. 


Staying motivated as a white belt in Jiu-Jitsu can be challenging, but there are many ways to help yourself stay on track.


Set realistic goals, track your progress, train with consistent partners, supplement your training with online resources, take care of yourself physically and mentally, and that anything in life thats worth achieving does not have an easy road.  


20 Tips For BJJ White Belts:



 1. Be consistent with your training. Show up regularly to class and try not to miss too many sessions.


2. Set realistic goals. Progress in BJJ takes time and patience, so make sure you set achievable goals that are in line with your current level of experience.


3. Focus on the fundamentals. Spend plenty of time practicing the basic techniques before moving onto more advanced ones. Jiu Jitsu can be an overload for everyone, thats why the fundamentals are the most important aspect you must be good at. 


4. Be humble and open to learning. There is always something new to learn in BJJ, even for the most experienced practitioners.


5. Practice good hygiene. Keep your gi and training gear clean, and shower after training to prevent the spread of bacteria and infections. Also don't be that smelly person on the mats.


6. Train with people of different sizes and skill levels. This will help you to develop a well-rounded game and learn to adapt to different opponents.


7. Be mindful of injuries. Don't train through pain or ignore injuries, as this can lead to more serious issues. Please learn through my experiences. 


8. Develop a game plan. Identify your strengths and weaknesses, and work on developing a game plan that plays to your strengths.


9. Watch instructional videos. Online platforms like Jiu Jitsu Grappling can be a great resource for learning new techniques and strategies. Just think of all the time you spend off the mat, that you could be learning extra skills to try next training session.


10. Attend seminars and workshops. Taking part in seminars and workshops with more experienced practitioners can help you to improve your skills and gain new insights.


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11. Cross-train in other martial arts. Training in other disciplines can help to supplement your BJJ training and make you a more well-rounded fighter. For example Judo, Wrestling, MMA. Even Muay Thai Kickboxing is going to help you with your fitness for BJJ


12. Study your opponent's game. Try to identify your opponent's strengths and weaknesses, and adjust your game plan accordingly. For example, if you get caught in a certain submission like a arm bar, head back to to drawing board and learn how to escape that submission.


13. Stay in shape. BJJ can be physically demanding, so make sure you maintain a good level of fitness outside of training.


14. Take care of your body. Get enough sleep, stay hydrated, and eat a healthy, balanced diet to support your training.


15. Stay focused on the present moment. Don't get too caught up in thinking about the past or worrying about the future during training.


16. Practice visualisation. Visualise yourself performing techniques and strategies successfully in competition, and use this mental imagery to help build your confidence.


17. Take notes after training. This can help you to remember techniques and strategies, as well as identify areas for improvement.


18. Ask questions. Don't be afraid to ask your instructor or training partners for help or advice if you're struggling with a particular technique or strategy.


19. Don't get discouraged. Progress in BJJ is not always linear, and you will experience ups and downs along the way. Stay patient and persistent.


20. Enjoy the journey. BJJ is a lifelong pursuit, and it's important to have fun and enjoy the process of learning and growing as a practitioner.


These tips will help you get started on your BJJ journey and make the most of your training. Remember to have fun, stay focused, and enjoy the process!


I hope you all gathered some useful information from this blog, and it helps your Jiu Jitsu game. Make sure you sign up to my FREE Jiu Jitsu Grappling Membership, That has hundreds of Jiu Jitsu Grappling videos and courses.


It will help fast track our game. Just follow the links below, and until next time, have an awesome day.

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