How do I structure my BJJ training week?

Structuring your training week intentionally produces better results than randomly attending classes. A sample four-day week might look like: Monday, gi technique class with moderate rolling. Tuesday, no-gi class with hard rolling. Wednesday, rest day. Thursday, open mat focused on drilling weak positions. Friday, gi class with competition-style rolling. Saturday and Sunday, rest or light open mat. If you supplement with strength training, schedule it on non-BJJ days or before BJJ with enough time to recover. Avoid heavy lifting immediately before BJJ because fatigued muscles increase injury risk. As competition approaches, increase intensity and specificity in the weeks leading up, then taper in the final week. During non-competition periods, dedicate more time to learning new techniques and addressing weaknesses. Track your training schedule and energy levels to find the pattern that works best for your body and goals.