2015 Grappling Goal Setting Workbook 1 0

Your Blueprint for achieving
Your grappling goals

Brought to you by the
www.BJJTrainingJournal.com
Completed by: ___________________________

Date: ____________________

Version 1.0
Personal Message
From The Author
Dear Fellow Grappler,
This is the time of year where many
of us are motivated to take our
grappling to a whole new level.
The purpose of this workbook is to
harness your motivation and to
channel it into creating a game plan
for success so you can achieve your
Grappling Goals.
Heres to our success in 2015!
~Amechi
Special thanks to On The Mat and Lucky Gi for letting me use their
images on the cover of this workbook.
Check them out at
www.OnTheMat.com and www.LuckyGi.com
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*Grapplers Get Access For Free*
Welcome
Its no secret that goal setting is a proven tool for success.
Having clarity regarding what you want is important. Simply
put, your energy goes where your attention goes.
Where will you focus your energy and attention? Well, this
workbook will help you answer that question by guiding you
through identifying targeted goals and determining the steps
and processes necessary for you to achieve them.
So close your social media, set your phone on silent, and block
out any other distractions.
Its time to set your plan into
motion. If you want to achieve your Grappling Goals then you
owe this to yourself.
Lets get started.
The Simple Formula

If youre not careful, goal setting can turn into something really
complicated. So complicated in fact that you never follow
through with the actual work of achieving your goals.
But heres the deal. Fundamentally its simple

o What do you want?
o What do you need to do to get there?
o Do that work everyday.
Thats it.
Of course, its important to drill down and identify actual steps,
tasks, and timelines to achieve your goals, but dont get caught
up in the minutia. It just comes down to identifying overall
objectives, specific tasks, and then putting in the work.
Patience is Key
Sustained effort over a period of time is what breeds success.
So patience is key. Especially in something like Brazilian JiuJitsu and grappling. This isnt something simple like learning
how to tie your shoes. Just run through it a few times and its
automatic. Nope. Grappling is a complex and rewarding skill
that takes time to develop. Its part of the game, so accept and
embrace it.
Furthermore, patience is important because it can take a long
time to meet your big goals in connection with grappling. But
also keep in mind that we all know how time flies. So just keep
on following the game plan that you create with this workbook
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and you will find your success.
How To Pick Your Grappling Goals

You probably already have some Grappling Goals simmering in
your mind as you read this. If not, then start with the obvious
question, What do you want to accomplish in regard to your
grappling activities? When considering your Grappling Goals,
there are a couple of questions that commonly arise.
Big Grappling Goals vs. Small Grappling Goals
Some experts say that aiming for big and lofty goals is a bad
idea because you will likely fall short, get discouraged, and give
up. In fact, your subconscious mind will not even accept the
goal as a realistic objective and thus you wont even really try to
achieve it.
Other experts say that by aiming for small goals instead of
ambitious goals, you are shortchanging yourself. You will never
accomplish anything big and amazing unless you set huge
goals and put forth 1000% effort.
So whos right? I say do both let me explain. Set your huge
goals. Its exciting and you set the stage for amazing things to
happen. But then ask yourself, what other smaller goals do you
need to achieve to get there?
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Another way to look at it is Long Term vs. Short Term goals. For
example, a Long-Term Goal is to earn a black belt in Brazilian
Jiu-Jitsu. A Short-Term Goals is to train 5 times this week. One
supports the other.
Should Your Grappling Goals Be Objectively Measurable?
Some of us may have received the advice that a goal is
worthless unless it is measurable. In other words, there needs
to be a quantifiable and objective way to assess progress to
make a goal valid. Well, I only agree partially.
I feel like it is fine to have a subjective Grappling Goal like
wanting to get better at jiu-jitsu. If the goal is something that
resonates with you and there is emotion and passion behind it,
then use that as fuel to push you into action!
BUT you must have a sub-goal that is objectively measurable to
accompany that subjective goal. For example, to support the
subjective goal of:
Get better at jiu-jitsu,

You can set the objective goal to:
Learn a new guard pass and drill it 100 times a

week for 8 weeks at the end of jiu-jitsu class
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Monday through Friday at 8pm at your

academy. That is an objectively measurable
goal that will support your subjective goal.
Common Grappling Goals

& Whats Missing
Below is a list of some common Grappling Goals. In fact, it is
likely that some of your goals may be included this list.
o
o
o
o
o
o
o
o
Train in grappling 4 times a week

Compete in a tournament
Earn your next belt
Be able to roll 5 consecutive rounds in a row
Lose 20 pounds to improve endurance and mobility
Develop an open guard
Become a World Champion
Open an academy of your own
My opinion is that these are all respectable Grappling Goals.

But one of the key factors to achieving goals is how you break
them down. If you stop here, your chances of success are slim.
Whats Missing From Most Grappling Goals
Every big goal is achieved by completing smaller tasks.
Grappling Goals are no exception. By listing out the actions
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necessary to achieve each goal, you automatically start creating

your roadmap to achieving that goal. The game plan writes
itself.
In addition to clearly identifying exactly what you need to do,
breaking down your Grappling Goals into smaller tasks has
additional benefits. It helps to bolster your patience by
generating a sense of accomplishment as you put in the work
and complete the smaller tasks. Conquering these smaller
tasks builds momentum towards productivity and encourages
forward progress.
Lets get more specific and take a look at exactly how to break
down your Grappling Goals and turn them into a game plan
that you can use.
How Create Your Game Plan

To Reach Your Grappling Goals
Remember the list of common Grappling Goals that I shared
earlier? Well Im going to use a few of those goals as examples
to demonstrate how you can identify the specific tasks required
to accomplish the overall goal. The goals that I will be
examining are:
o Develop an open guard
o Train grappling 4 times a week
o Compete in a tournament
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o Earn your next belt

o Open an academy of your own
By going through this exercise, you will be able to see clearly
how each overall Grappling Goal is just the tip of the iceberg
with the detailed game plan just under the surface waiting to
be discovered.
Grappling Goal:
o Develop An Open Guard
Specific Tasks:
o Always start rolling from open guard when sparring at

the academy and dont allow yourself to close your
guard during the round.
o Let your training partner know that you are working
on open guard. If he/she is willing, then start from
open guard and reset to open guard when he/she
passes your guard.
o Ask your instructor to teach you the fundamentals of
open guard. Maybe even schedule some private
lessons to focus on specifically that topic.
o Watch instructional videos on various types of open
guard and determine what styles might fit into your
game.
o Drill open guard whenever possible before, during,
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and after your regular class time.
Grappling Goal:
o Train Grappling 4 Times A Week
Specific Tasks:
o Schedule the days of the week that you will train in

grappling. Make those times sacred.
o Prep your grappling gear the night/day before you
train so you can just pick up your bag up and go
when it is time to train.
o Dont go home after work or school. Go straight to
the academy so you are not distracted or derailed.
o Read my article, Finding Time to Train to make sure
that you fit training into your schedule. Ive included
the full article as a bonus chapter at the end of this
guide.
Grappling Goal:
o Compete In A Tournament
Specific Tasks:
o Identify a specific tournament that you want to

compete in.
o Assess the strengths and weaknesses of your game
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o
o
o
o
o
o
o
o
and what your strategy will be for your matches.

Drill your game plan and strategy when you train at
your academy.
Ask your instructor how to fill the holes that you
identify in your game.
Train consistently until the competition.
Create a program to manage any weight cutting
issues.
Create a schedule and do additional conditioning
such as weights or cardio.
Do simulation matches at your academy.
Become familiar with the rules of the tournament that
you will be competing in.
Review competition videos of previous tournaments
within that organization and within your weight/belt
level.
Grappling Goal:
o Earn Your Next Belt
Specific Tasks:
o Train consistently.
o Make sure that you demonstrate to your instructor
that you are consistent and committed.
o Be a helpful part of the team and a good training
partner.
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o Spend drilling time drilling, not chatting. Dont stop

drilling when everyone else starts dogging it. Always
go that extra round and get those extra reps.
o Experiment with opening up your game and trying
new techniques and strategies.
o Drill your bread-and-butter techniques every class to
keep them sharp and to develop them even further.
OK, you should be getting the idea by now. But you may have
noticed that some of the specific tasks identified above to
achieve the overall goal also have sub-tasks that can be broken
down even further.
To illustrate this point, I will do a deeper dive with the last goal
of opening an academy. In this example, the person setting the
goal is a blue belt. You will notice how a goal may have a first,
second, third, forth, fifth, and sixth level of task to identify so
you are left with an actionable task that can be added to a
game plan and followed to the letter.
Grappling Goal:
o Open An Academy Of Your Own
Specific Tasks:
o Earn your black belt

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! Earn your brown belt

Earn your purple belt
o Experiment with opening up your game and
trying new techniques
o Drill your bread-and-butter techniques 20
times, each side, every class.
o Train 5 days a week
! Schedule the days of the week that you will
train grappling. Make those times sacred.
Train Monday, Tuesday, Wednesday and
Thursday from 6:30pm to 8pm and
Saturday from 10am to noon.
Prep your grappling gear the night/day
before you train so you can just pick up
your bag up and go when it is time to
train.
Dont go home after work or school. Go
straight to the academy so you are not
distracted or derailed.
Read my article, Finding Time to Train
to make sure that you fit training into
your schedule. Ive included the full
article as a bonus chapter at the end of
this guide
! Be a helpful part of the team and a good
training partner.
! Spend drilling time drilling, not chatting.
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Dont stop drilling when everyone else

starts dogging it. Always go that extra
round and get the extra reps.
o Learn how to teach
! Volunteer to teach the kids class
Pay attention to how your instructor teaches
techniques during class.
Pay attention to the details and steps of
a technique as well as the concepts behind it
instead of just going through the motions.
o Learn how the business side of an academy is run.
! Volunteer to clean the mats and run the front desk
at your academy.
! Help with the new student orientation.
! Volunteer to teach the kids class.
Important Note About Your Planning

Start working towards your Grappling Goals before your
planning is complete. Dont get caught in the Planning Death
Spiral. Thats when people divert their energy away from
pursing their goals and instead put ALL of their energy into only
planning their goals. Do not lose sight of the fact that the
whole purpose of this game plan is to coordinate your
ACTIONS in the pursuit of your Grappling Goals.
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So spend 30 minutes to 3 hours working on this workbook.

Whatever you need. But if you actually hit that 3-hour mark and
you find yourself still planning, its time to take action. Pick the
task that will make the biggest impact on one of your Grappling
Goals and start it immediately.
Thats how the sausage is made.
How To Get The Work Done

Planning is the easy part. And its fun. You get the payoff of
the good feelings of imagining success, without any of the
stress of the hard work that accompanies accomplishing those
goals. But the work is where the magic happens. Set up daily
habits and work towards your goals everyday.
Goal setting and productivity are two different things, but here
are some key actions to get some momentum towards
achieving your Grappling goals
Set A Date To Complete This Workbook
Heres a suggestion do it right now. But if you truly cannot
tackle it now, then schedule a time and date to get it done.
Prioritize and Serialize
You probably cant do everything at once. Thats not your fault.
Humans just arent designed that way. Trying to teach the kids
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class at your academy, drop 20 pounds of bodyweight, earn

your next belt, and compete in 6 tournaments this year will
probably run you ragged. On top of that, if you have a job,
school, a family, and want a social life, then your chances of
success are pretty slim.
Instead, rank your goals and start filling your bandwidth with
tasks from the top of your list. Then stop adding tasks when
you reach your capacity. Once you reach a goal, you can
always fill your free time with additional tasks to pursue the
next goal on your list.
Calendar Monthly and Quarterly Reviews
You need to check in on yourself every once in a while to make
sure that you are still on track and going in the right direction.
You dont always get things right the first time around. After
some time in the trenches, you may want to modify your plan
and make corrections. Thats ok.
In order to make sure that you conduct this important activity,
you can schedule dates and times on your calendar for the
review. I recommend:
1. A monthly review to assess your progress from the
previous month, and
2. A quarterly review to assess your progress from the
previous quarter.
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Turn Your Tasks into Habits

Our lives are made up of habits. That concept is a whole
different can of worms that I cold write a set of articles on, but
heres the short story
Once you identify the daily actions (a.k.a. specific tasks) that
you need to take in order to achieve your Grappling Goals, you
have a big opportunity. If you structure your tasks into regular
routines, you will essentially be programming your brain to
seek your goals by myelinating neural paths that will urge you
take the right actions. It will be as close to autopilot as a
person can get.
So set a schedule. Group your tasks. And follow your routine
day after day, week after week. Eventually, it will become
automatic, and your Grappling Goals will be well in your sights.
Increasing Your Chances Of Success

While you already have the formula to create your game plan to
identify and achieve your Grappling Goals, there are a few
things that you can do that can increase your chances of
success. By implementing these strategies, you stack the deck
in your favor.
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Writing Down Grappling Goals

Studies show that you are MUCH MORE likely to achieve your
goals if you write them down. Some productivity gurus
advocate writing down your goals daily to reinforce and
internalize them. Not just thinking about goals actually
writing them out by hand. But with the newer generations of
grapplers, typing in a journal is more congruent. I say to do
whichever method you feel more comfortable with. Either
alternative can yield positive results.
Track Your Performance
What get measured gets done. Meaning, if you are tracking
your progress in accomplishing a set of tasks, then you are
more likely to follow through and stick to your commitment.
For example, if you write down in a journal every penny that
you spend for an entire month, you will be much more
conscious of your spending habits and most likely you will be
more frugal.
Tracking your Grappling Goals is no different than tracking your
spending. Measuring your daily practice of grappling task
completion will make your more aware of your progress and
conscious of your commitment. Track consistency on a daily
basis, not progress.
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Of course, you can log into BJJTrainingJournal.com and keep

your notes there. Or just get a notebook to write it down.
Whatever works for you. But by reviewing your actions daily,
weekly, and monthly, you will see if you are on track. It will also
cause you to be accountable to yourself for your actions and
decisions.
Speaking of accountability
Accountability
Accountability is when you let someone else know that you
have committed to a goal and they either explicitly or passively
hold you to your commitment. Accountability increases the
chances that you will follow through with your goals. Why?
Simple. Because youll feel embarrassed if you dont follow
through.
So tell your instructor. Tell your teammates. Post in the
comments on my blog. Even email me what your goals are
along with your email address and Ill follow up with you in 60
days to see how you are coming along!
You can contact me by clicking here
http://bjjtrainingjournal.com/news/accountability-request-grappling-goal-setting-workbook/
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Another way to take advantage of accountability is to get a

group of training partners to commit to pursuing Grappling
Goals of their own. When you are in it together, you will have
additional motivation to support one another and reach your
goals.
Make your goals visible
Print out your goals and/or this workbook and put them where
you will see them. Near your bed, on your desk, or posted on
your refrigerator or bathroom mirror are possible options. This
will keep them at the forefront of your mind.
Allow your
environment to support your goals.
Exercises
OK, so at this point you have the foundational knowledge
necessary to be able to pick your goals, identify the necessary
tasks to accomplish them, and to move forward and put in the
work over the long term. Now we are ready to go through
some exercises to help guide you through the process. If you
need more space than is available below the question, print out
additional continuation pages that are provided after the
Conclusion.
Ready? Set! Go!
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1) Review Last Years Grappling Accomplishments

(a) What did you accomplish in regard to your grappling last
year? Why? What can you repeat this year to continue
progress? What would you have done more of? How can you
accomplish even more?
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(b) What didnt you accomplish in regard to your grappling last
year? Why? What can you do to prevent those obstacles from
stopping you this year? What would you have done differently?
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2) What Are The Grappling Goals That You Want To Achieve?

List them all out. Big, small, write em all!
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3) The Big Why

Why do you want to do achieve the Grappling Goals that you
listed? The reasons behind why you choose your Grappling
Goals can help to motivate you. When there is meaning behind
something, it makes you work harder. It keeps you going when
you want to quit or slack off.
Keep asking Why. Look for an emotional reason.

For example:
I want to improve my skills so I can be good at grappling.

Why?
So I can get a black belt.
Why?
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So I can open up a school one day.

Why?
So I can make a living doing something I love and that I find
fulfilling.
Now that is motivation! Write your Big Whys below:

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4) Prioritize and Serialize

Which of the Grappling Goals that you listed are the most
important to you? Rank them in order of importance.
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5) Pick a maximum of your top 3 goals and write down all of

the steps required to achieve that goal.
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6) Schedule Your Tasks

Take out your calendar, computer, or mobile device and:
(a) Schedule what tasks you will do each Month.
(b) Schedule what tasks you will do each Week.
(c) Schedule what tasks you will do each Day of the week.
(d) Schedule times that you will complete each task.
o Ex. Train Brazilian Jiu-Jitsu Monday through Friday
from 6:30pm to 8pm.
7) Write out routines based upon your scheduled tasks.
These are the activities that will turn into habits.
Turn your tasks into a habit, and let the goals be achieved in
due course. Maybe make checklists of your tasks and make
sure that you follow through daily (or weekly as appropriate for
the task).
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8) Who are some people who you can make yourself

accountable to? When will you contact them to tell them
your Grappling Goals?
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9) Who are some people who could set some Grappling
Goals of their own and go on this journey with you?
How will you keep each other on track? Weekly emails?
Weekly calls? Out of class training? Google Doc spreadsheet?
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10) Schedule Regular Reviews
(a) Take out your calendar, computer, or mobile device
and schedule Monthly reviews to examine your progress
towards your Grappling Goals and to make sure that you
are on track from the previous month.
(b) Then schedule Quarterly reviews to assess progress
since the previous quarter. Set the meeting dates for April
1, 2015; July 1, 2015; October 1, 2015; and January 1
2015.
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Conclusion
This is kind of a trick. It isnt really a 2015 goals worksheet. Its
a Grappling Goals system that you can use over and over again
throughout the years. New Years is just a prime time to do it.
Start now!
Identify your goals
Prioritize them
Break them into tasks
Turn those tasks into habits
Tell me about your successes!
If you could do me a favor if you found this Workbook helpful,
please share it with anyone/everyone you think it could help
and motivate.
Spread the love and build our tribe!
Thanks for spending your time with me and sharing your
grappling journey. I wish you nothing but success.
Amechi Akpom
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Continuation Page
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Bonus Chapter
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Finding Time To Train

Nobody has ever gotten good at Brazilian Jiu-Jitsu
without putting in the time to train.
Nobody.
Accumulating mat time is important if you want to elevate your
game and really make progress. In fact it is an ESSENTIAL
element. There is no substitute for it. You can love BJJ, watch
instructionals, record every UFC, buy a bunch of patches, and
post on every jiu-jitsu forum. But unless you are on the mat
putting in the work, your skills will fade and vanish. Some call
this the tourista syndrome. When you suffer from this
ailment, you are a fan but not a participant.
If you dont train enough, you will see your training partners
pass you by. Guys who you used to tool will now run circles
around you. You will just be trying to maintain your skills at a
minimal level and your teammates will be receiving their black
belts. Im speaking from personal experience here.
Like Nino Schembri told me after I took a year off of training.
Dont worry, youll get your skills back. BUT, its not imaginary.
You have to come train.
Good call, Nino.
The purpose of this article is to both help you out, as well as to
keep myself accountable. Over the years, the biggest missing
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ingredient that kept me from improving more quickly than I did

was actually finding time to train. A quote that I have
commonly repeated is, life got in the way.
Maybe you have had the same problem from time to time.
Getting To The Academy
Some guys darn near live at the gym. Usually these dudes are
beasts. That may not be your goal and that type of mat time
may not be possible for you. But it is likely that you can spend
more time on the mat if you take some things into account.
Brazilian Jiu-jitsu has its own set of special challenges when it
comes to fitting training sessions into your day.
1) There is only so much that you can do alone. You need a
training partner for a majority of training drills.
2) BJJ training isnt something that you can easily do in 15
minutes in your apartment in the morning like jogging on
a treadmill. You need space, a willing partner, and mats.
3) There are scheduled classes with set times. All it takes is
for you to get stuck at work or school for an extra hour and
you will have missed your only opportunity to train for the
day.
But when it comes down to it, every person in the world has the
same 24 hours in the day to get things done. Some people just
35
manage to make the time to train. If you are efficient with your
time off of the mats, then you can find time to be on the mats.
Of course, sometimes you just cant train. I get that and I think
that its silly to say otherwise. But I also believe that for most
people there is enough time. It is just a matter of priorities and
creativity.
In fact, I considered calling this article Making Time to Train
instead of Finding Time to Train. It is up to each and every
one of us to make it happen.
You Have To Make Training BJJ A Priority

This is different than acknowledging that BJJ is one of your
favorite things and that you really want to get good at it. Liking
BJJ is easy. Making training a priority can be more challenging.
And thats kind of weird isnt it? Why is it sometimes so hard to
find time to do something that you love? Its counterintuitive.
The answer, again, comes down to priorities. What is important
to you?
Would you rather play GTA? or go get drunk? or watch
latest episode of a popular TV show? Or is it more important to
invest in building your skills in the art of Brazilian Jiu-Jitsu? If
BJJ is the higher priority, then stay focused on what is
36
important and spend your time accordingly.

simple.
It is stupidly
Dont make training a want. Make it a necessity. Decide that

its not an option to be lazy or to just train tomorrow. You can
also use Jedi mind tricks as forcing mechanisms when your
willpower slips and you start being drawn into lower priority
activities. Here are a few simple ones.
Before you leave the academy after training, tell your
instructor that you will be there tomorrow or the day after.
That way you will be less likely to flake. Who wants to let
down their instructor?
Mark your training days on a calendar that you keep
visible during the day.
This will reinforce your
commitment and help you reserve the time.
Sign up for a tournament. When you know in the back of
your head that there are other guys out there training hard
to kick your butt, then you suddenly find the motivation to
get on the mat to train no matter what the excuse is.
Committing to train is not unlike any other commitment.
People dont lose weight, defeat alcoholism, or finish a grueling
CrossFit workout unless they have made the commitment to do
so. Take that first step right now. Decide that you are going to
invest in your game.
37
Defeating Obstacles
There are a number of obstacles that can get in our way when
we make the commitment to spend more time training. What
follows is a list of some of the more common obstacles and
ways to defeat them.
When Your Job Is An Obstacle
Maybe your job makes it tough for you to get to the academy.
That was my main demon for a number of years. When you are
working long hours and have numerous demands from your
career, it can make it seem impossible to find the time to train.
But most of the time that is not really the case.
Many schools offer morning classes that you can take
advantage of. If not, then why not come in a little earlier to
work so you can leave on time to train?
I was stuck working from 9am to 9pm everyday and was
consistently missing jiu-jitsu class. When I was complaining to
my girlfriend, she suggested that I leave work at 6pm so I could
make it to class, and then I could just come home and finish my
workday from there? Genius. Yes, it took an extra effort to dig
back into my work when I got home late at night. But guess
what? I was able to accomplish both goals with her strategy: I
got all of my work done, and I was able to train.
38
One guy from my academy comes into work extra early and
then takes his lunch break early so he can to train during the
day BJJ class. With enough determination, clever use of lunch
breaks, and a reasonable boss there may be more flexibility
in your schedule than you think.
When School Is An Obstacle
Some guys and gals may find that their schooling is an obstacle
to their BJJ training. Sure, BJJ may seem to take away from
study time, but exercise and stress relief has been found to
improve concentration. Similarly, sports have been shown to
increase scholastic achievement and discipline. It may seem
counterintuitive, but as long as you truly do study before and/or
afterwards, training BJJ can actually help your grades.
If you are in college, you can even schedule your classes
around your Brazilian Jiu-Jitsu classes if possible. I had
classmates in college who scheduled around the soap opera All
My Children, so stranger things have happened.
If your college offers a BJJ class or intermural program, chances
are that they are scheduled outside of class time anyways.
Look into it and find a way to make it work.
When Family Is An Obstacle
Maybe family is the obstacle to your training time. If your
significant other is not supportive, then there are several
39
options. One option is to get them to train also. If they catch

the BJJ bug, then you may have an ally in your training efforts.
Then again, some folks like to keep their passion separate from
their partner. If thats the case, you could try to encourage
them to start a hobby or class during the same time you train so
they are not left alone stewing over how you are not around.
Another option is to have a talk with the person in your life and
tell them how important BJJ is to you and how you need to put
in the work if you want to achieve progress. Most people
respect ambition and will be sympathetic. But also be sure let
them know how important they are, and that is why you are
speaking with them so you can meet their needs while
following your passion.
Do not forget the part about
reinforcing how important they are also! The message is not
that your hobby is more important than them. The message is
that you want to work together to meet your mutual needs. Be
diplomatic on this one.
If childcare is the issue, then maybe your significant other
watches the kids during your training time. Then you can
reciprocate and shepherd the munchkins for a block of time
when your partner has the freedom do what they want while
unfettered by supervisory responsibilities.
40
Also, dont be shy about relying upon grandma, uncles, play

dates, daycare, sports, and afterschool activities to occupy
childrens time while you hone your jits. It takes a village right?
When Travelling Is An Obstacle
Maybe you travel for work or some other reason and that is
what makes it difficult. Fortunately for you, nowadays BJJ is all
over the world. Chances are that there is a BJJ school in the
area that you will be traveling to.
Reach out to the brotherhood. Many schools let you sign a
waiver and jump into class. Just bring a gi (probably one
without patches), be humble, and let them know your situation.
You can call ahead or even just pop in. I have never had a
problem hopping onto the mat in a new school. Even if you
have to pay a day rate, it is worth it. As a bonus you build your
jiu-jitsu network and make new friends.
Analyze How You Spend Your Time
Before you say that you dont have enough time to train, try to
prove yourself right. Chances are, you have more than enough
time to fit in sufficient training sessions. Its just that youre not
aware of how you actually use your time during the day.
To remedy this deficiency, conduct a Time Audit. All a Time
Audit is, is a log that tracks everything that you do in a day.
41
This exercise works best if you track your activities for a whole
week. An easy way to do this is to just pull out your phone and
jot it down notes whenever you change tasks. What type of
activities should you log? Here are a few examples: work, TV,
Facebook, naps, YouTube, chatting on the phone, snacking,
partying, chasing tail, everything!
When you really examine how you use waste your time on a
regular basis, you will see huge blocks of time you could be
taking advantage of. Its similar to managing a financial
budget. When you conduct an analysis of your cash flow you
may be surprised with how much you spend on fast food or
gasoline. Its works the same way with time except its more
embarrassing. When you see that youve spent 6.5 hours
looking at YouTube fail compilations, memes, and twerk videos
youll be ashamed. Or is it just me?
I put together a spreadsheet to help you analyze your time.
Download it here. You can use it to track your time at work or
school when you have your laptop with you, or you can just fill
in the cells with the data that you type in to your phone. Of
course, you dont need to use the spreadsheet, but I wanted to
provide you with the option in case it resonates with you.
42
More Time Hacks:

Fitting More Training Into Your Schedule
OK, so maybe I just wanted to write an article that used the
phrase Time Hacks. But nonetheless, the following are some
additional strategies that you may find helpful in getting your
training time up.
Is there someone from work or school who has the same
rough schedule as you do but who is also interested in
training? If so, then your free time may coincide to create
the perfect training partnership. Honestly though, any
friend who is willing to drill, practice, or roll will be worth
their weight in gold. Making the effort to get in where you
fit in can create additional opportunities to train.
Some folks have more money than time. If you fall into
that category then maybe private lessons or semi-private
lessons are a feasible solution for you. Privates provide
additional flexibility that may allow you to get some
learning in at times that are more convenient for your
schedule.
What if you fall into the camp of people who are only able
to make it to the academy once or twice a week? Then up
your game by supplementing your training with solo drills,
watching BJJ/grappling instructionals, and logging your
progress in the BJJ Training Journal. These additional
43
practices will help prevent your skills from backsliding and

help you to retain as much as possible. Some people like
to use a BJJ or MMA training dummy, a heavy bag, or an
exercise ball for mobility and positioning drills. To clarify:
for the sake of this article, I do not consider other cardio
exercise or weight training as BJJ Training. In this
context, training only counts if it is BJJ-specific. That is
what makes you develop as a Brazilian Jiu-Jitsu
practitioner. All the other stuff is indeed valuable, but its
not the topic of this article.
Take advantage of holidays and weekends. Instead of
using that downtime to be a sloth, go train. Weekends
usually offer at least one day of training at your academy,
so have at it. Holidays may be trickier because BJJ schools
usually close so instructors can get some downtime. But
Im pretty sure that at least one other person from your
academy wants to train on the day off also. Connect with
that person and get your training in.
Remember, it is not off limits to train early in the morning.
Some schools offer very early classes that you can attend
prior to starting your workday. The only thing stopping
many people from attending these classes is the dread of
crawling out of bed earlier than normal people. Do you
want to train or not? It comes down to priorities again.
44
Yeah, Im gonna say it. Give up TV. Or only keep one

show. UFCs are an exception to this rule obviously.
Do you oversleep? If so, be practical not lazy. You dont
need more than 8.5 hours of sleep a night. Dont get me
wrong, Im not an advocate of stealing from sleep. I think
that tactic leads to many other problems, largely health
related. Well, that and I am also a big baby who needs his
sleep. But I can also acknowledge when someone just has
poor sleep habits and needs to get out of bed and be
productive. Remember, its On The Mat not On The
Nap. See what I did there?
Dont Doubt It. Every Bit Counts.
As Brazilian Jiu-Jitsu Black Belt Stephan Kesting has been
quoted as saying: training once a week is much, much, much
better than not training at all. I agree wholeheartedly.
Consistency is key. Find no MAKE the time and get into
the academy. Tracking your consistency is a great way to
measure your progress and keep you on track. This journal has
a calendar that allows you to track the time that you train.
Additionally, the website at www.bjjtrainingjournal.com and
the related mobile app provides a free feature called Mat Time
that automatically tracks how often you are training and keeps
you honest. Its pretty cool if I do say so myself.
45
Remember this common quote from within the martial arts: A

white belt is a black belt who never quit. Now remember this
second quote: Get some!
Conclusion
Now its time for me to practice what I preach! I know what I
need to do so there is no excuse for failure. And now there is
no excuse for you either. Im glad to say that I have been
following my own advice and the advice of all of the other BJJ
beasts who provided insight for this article. If you know me,
meet me, or ever cross my path, please feel free to call me out
and ask me if I have trained that week. The answer had better
be an unwavering, yes. But be prepared because I will ask
you the same thing. Lets get our games up!
46
More Resources
Dr. Jits
Have you ever finished rolling and been frustrated after getting
swept, passed, or submitted? You look at your instructor or
your opponent and ask
What did I do wrong?!

Well Ive tried to put that lightening in a bottle by starting a
new web series called Dr. Jits. In the short videos, various
Brazilian Jiu-Jitsu experts will:
First show a common problem people face in jiu-jitsu (the
diagnosis), and
Then, teach you how to correct that problem (the
prescription)
I have a bunch of talented technicians lined up to teach us
some great moves and strategies. Visit www.DrJits.com to
check out the first episode. After watching the video, write to
me by using the contact form at:
http://www.BJJTrainingJournal.com/DrJitsRequest
and tell me what challenges I can help YOU to overcome.
47
News Blog
There is always a lot going in in the grappling world. When
youre surfing the web, dont forget to check out the BJJ
Training Journal news blog at:
www.BJJtrainingJournal.com/News
for original articles, videos, and features from the best BJJ,
grappling, and MMA stuff from all over the web.
Stalk Me
Whats your thing? Twitter? Facebook? YouTube? Weve got
all of the above.
Twitter @BJJTrainingJrnl
Facebook /bjjtrainingjournal
YouTube /user/BJJTrainingJournal
Contact Me
My job is to make and to find stuff that you want. The best way
for me to find out what that is by you telling me. To make this
simple for you, I created a contact form at:
www.BJJTrainingJournal.com/WhatUWant
Tell me the biggest problem that you are having in your BJJ
journey, and I will do my best to find you a solution. I look
forward to hearing from you!
48
Free Tools
49
Amechi
So who is this Amechi fella? Im just a dude who loves grapplig
just like you do. And Im making a career out of serving our
community of mat rats.
Im also a guy who is thankfully spoiled by living in sunny
Southern California. The region that is rich with talented
Brazilian Jiu-Jitsu instructors and world class academies on just
about every corner.
What that means for me is that I have been able to train with
some of the best folks in the world for 14 years (including going
to Brazil to soak up even more knowledge). But more
importantly, what that means for YOU is that I take all of the
cool stuff that I learn and I share it with you.
You know that guy on the mat who helps you out every time
that you roll and drill with him? Well I love to be that guy
because Ive been helped so much by my amazing training
partners over the years. Much of the time that is when I learn
the most.
Im a big advocate of standing on the shoulders of others to
reach greater heights faster and easier. So if there is something
that you are struggling with, let me know by using the contact
information above and see what I can do to find a solution for
you.
50
I created the BJJ Training Journal to be the premier training

journal for Brazilian Jiu-Jitsu both in printed version as well as
online and in mobile app so I could give back to the people like
you who make our grappling community so unique and special.
I hope that you find this training journal helpful and that you
take advantage of the other training tools available at
BJJTrainingJournal.com. Get better faster! Train smart, and Ill
see you on the mat.
Many thanks,
Amechi Akpom
51

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Your Blueprint for achieving

Your grappling goals

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