Only ~2% of people who start jiu jitsu ever make it to black belt.

And 90% of white belts never even make it to blue belt.

But here's the thing: the real reason people quit isn’t because they can't do it...

It's because they don't understand how to navigate the 3 biggest challenges every BJJ practitioner faces.

#1: The Injury Cycle (And How to Break Out of It)

You’re not gonna believe this but, it turns out that strangling your friends and trying to break their limbs is dangerous and can cause bodily harm.

Who knew?

As a grappler, injuries aren't just possible - they're practically guaranteed at some point in your journey.

But the truth is: 90% of injuries are preventable.

And no, the answer is NOT “Acai & Jesus”.

Most injuries aren't really "accidents" - they're warning signals your body sends when something's out of balance, like:

• Your body hasn't fully recovered from previous training sessions

• You're pushing past your current physical capabilities

• Your ego is writing checks your body can't cash

  
  

The best grapplers aren't just technically skilled - they take their training and recovery seriously.

A Grapplers Guide to Injury-Proofing Your Body

Strength train 2-3x per week.

Regular strength training isn't optional -- it's a necessity. It builds the structural integrity needed to handle the unique demands of grappling and significantly decreases your risk of injury.

Leave your ego at the door.

Treating every roll like its the ADDC finals isn't dedication - it's a fast track to injury for you and your training partners. The best practitioners know when to tap, when to turn it up, and when to take a recovery day.

Recovery properly.

This is where most people drop the ball. They'll spend hours rolling and drilling techniques but won't give a second thought to what happens between sessions. They'll invest hundreds of dollars into new gear - but won't spend a penny on recovery.

Your body can only rebuild and strengthen itself when you give it the nutrients & rest it needs.

#2: Burnout (And What I Wish I Knew 10 Years Ago About Training Jiu Jitsu)

When most people catch the grappling bug – they dive in headfirst.

The progress can be very addicting and so a lot of people make their entire life all about jiu jitsu. 

They train 5-7 days a week, add ”BJJ” to their Instagram handle (guilty as charged), and spend all of their free time obsessing over the sport.

But eventually the honeymoon phase ends.

And all the years of overtraining and under-recovering have started to pile up at this point and your love for the sport isn’t what it used to be.

The sport that used to excite you now feels like a chore.

Ask anyone who's been in the game for 10+ years and they've been there and they'll tell you:

Sustainability isn't sexy, but it is whats going to keep you on the mats.

The art of jiu jitsu isn't a sprint - it's a marathon.

The secret is to stay in the game for as long as possible and the only way to do that... is by training smarter.

How to Stay on the Mats As Long As Possible

• Take rest days before your body forces them on you

  
  

• Vary your training intensity throughout the week

  
  

• Listen to your body's signals instead of drowning them out

  
  

• Fuel your recovery as seriously as you fuel your training

#3: Lack of Progress (And the Secret to Getting Better Faster)

Grappling is hard—especially at the beginning.

Let’s be honest: the first year or two is basically spent paying $180/month to get beat up and humiliated by people half your size. It’s humbling, to say the least.

And because of the steep learning curve and slow promotion cycles...

It’s easy to feel like you’re stuck and not making any progress which can be extremely frustrating.

On the flip side, when you do start to improve, a lot of people eventually hit another wall: the plateau.

For some, it looks like this: you’ve finally found a system or a series of moves that work, and it feels like everything is starting to "click." 

But over time, you start clinging to those same few techniques, playing it safe because you don’t want to lose. 

Instead of expanding your game, you stay in your comfort zone.

But heres a few tricks to breakthrough plateaus and get better faster.

• Train Your Weaknesses

  Growth in Jiu Jitsu doesn’t come from sticking to what’s comfortable. Actively put yourself in bad positions during training (e.g., starting in bottom side control or letting someone take your back). It forces you to develop new tools and improve where you’re weakest.

  
  

• Track Your Progress

  Keep a training journal. Write down what you’re working on, what went well, and what didn’t. This simple habit can give you clarity on areas to improve and remind you how far you’ve come.

  
  

• Fuel Your Body for Performance

  Jiu Jitsu is hard on your body. If you’re not recovering properly, you’re sabotaging your progress. The time in between sessions is just as important as the time spent training. Focusing on things like hydration, nutrition, & sleep will skyrocket your performance + recovery.

"After over a decade of training and competing... I've learned these lessons the hard way and watched countless athletes struggle with injuries, burnout, and stagnation.

Which is why I created Choju's Restore."

Patrick Peterson

Founder of Choju