Two people train three times a week for a year. One leaves every class and forgets it by dinner. The other writes three lines in the car park. By the end of the year, the second one knows exactly where they lose positions, what's working, and what to ask their coach. That's the whole case for a training journal.
The four-line template
Copy this into your phone's notes and fill it in after every session:
- Worked on: the technique or position from class. "Knee cut pass from half guard."
- Went well: one thing from rolling. "Hit the knee cut twice on people my size."
- Went wrong: one specific thing. "Got swept every time I left my far arm posted."
- Next session focus: one thing to try. "Keep the far arm tight, underhook first."
That's it. If you want more, add how you felt (wrecked, OK, sharp) and who you rolled with.
What to look for after a month
- Positions you keep losing in. If "passed with a knee cut" appears six times, that's your next priority, and a great question for your coach.
- What's actually working. The techniques that keep showing up under "went well" are the start of your game. Build your game plan around them.
- How you feel and how you roll. If every bad session follows a short night's sleep, that's worth knowing too.
Making it stick
- Write it before you leave the gym, or before you start the car. Later never happens.
- Keep it short. Two lines on a busy day beats nothing.
- Read last session's focus before you warm up.
- Once a month, read the lot and pick one thing to ask your coach about.
Add footage when you can
A journal tells you what you felt happened. Footage shows what did. Film a roll once a week and compare it with your notes. See how to review your BJJ footage and 8 habits for getting better off the mat.
Questions
What should I write in a BJJ training journal?
Four things: what you worked on, what worked in rolling, what didn't, and one focus for next session. Two or three lines is enough.
When should I fill in my training journal?
Straight after class, before you've forgotten the details: in the car park, on the bus home, while you cool down.
Paper or app?
Whatever you'll actually use. A notes app works. An app built for it can also spot patterns across weeks and suggest what to focus on.