How Often Should You Train Jiu Jitsu or Kickboxing?

👉 How many times a week should I train Jiu Jitsu or Kickboxing?

This is one of the most common questions among those who want to start or progress in martial arts. The ideal frequency depends on several factors: your goal, skill level, personal routine, and physical conditioning.

In this guide, we’ll help you understand how to define your training frequency, avoid overtraining, and achieve results, whether in Jiu Jitsu or Kickboxing.

👉 How to Define Your Training Frequency

 Before setting your routine, it’s essential to define your main goal:

🎯 1. Hobby or quality of life:

If you're looking just to move, relieve stress, and maintain health, a moderate frequency is enough.

🏋️ 2. Physical conditioning:

To improve endurance, strength, and technique, it's ideal to gradually increase training frequency.

🥇 3. Competition:

 If you aim to compete, the frequency should be high and structured, focusing on technical performance, endurance, and strategy.

👉 Ideal Frequency for Jiu Jitsu Training

➡️ Beginners in Jiu Jitsu: how many times per week?

2 to 3 times per week is ideal for those starting Jiu Jitsu. At this stage, classes will focus on learning leverage and defense techniques.

This frequency allows you to:

✅ Learn basic techniques.

✅ Prevent muscle overload and injuries.

✅ Maintain motivation and consistency.

➡️ Intermediate Jiu Jitsu: what’s the ideal frequency?

After 6 months to 1 year of practice, many students increase to 3 to 4 training sessions per week. Here, you’ll have your first experience with "rolling," which are the sparring sessions in Jiu Jitsu.

This frequency benefits:

✅ More refined technical development.

✅ Improved timing and fighting strategies.

✅ Increased physical endurance.

➡️ Advanced or competitive Jiu Jitsu: how often to train?

Competitors and high-level athletes usually train 5 to 6 times a week, including sessions of:

✅ Technical training.

✅ Sparring (rolling).

✅ Physical preparation (weight training, cardio).

But attention: rest and recovery are essential to prevent injuries and maintain performance.

👉 Ideal Frequency for Kickboxing Training

➡️ Beginners in Kickboxing: how many sessions per week?

For those starting Kickboxing, 2 to 3 times per week is recommended.

This ensures:

✅ Gradual learning of punches, kicks, and defense techniques.

✅ Progressive increase in cardiovascular conditioning.

✅ Muscle adaptation and injury prevention.

➡️ Intermediate Kickboxing: what’s the frequency?

After 6 months of practice, many practitioners raise the frequency to 3 to 5 sessions per week, aiming for:

✅ Better physical conditioning.

✅ More power and endurance.

✅ Technical improvement.

➡️ Advanced and competitive Kickboxing: what’s the routine?

Advanced athletes train 5 to 6 times per week, often including:

✅ Specific sessions for technique and sparring.

✅ Physical training focused on endurance and muscle explosiveness.

✅ Active recovery routines.

👉 What’s the Difference Between Jiu Jitsu and Kickboxing Training?

Both styles are demanding, but Kickboxing requires more cardiovascular conditioning, while Jiu Jitsu demands technical adaptation and muscular endurance.

In other words, the biggest difference lies in intensity: Kickboxing is more explosive, Jiu Jitsu is more strategic.

👉 Risks of Overtraining or Training Too Little

⚠️ Overtraining:

• Chronic muscle fatigue.

• Frequent pain and injuries.

• Drop in performance.

• Lack of motivation.

  
  

💡 How to avoid it: Respect rest days, stretch before and after training, stay hydrated, eat well, and get good sleep.

⚠️ Training too little:

• Difficulty retaining techniques.

• Loss of conditioning.

• Lack of confidence in training.

• Risk of frustration and quitting.

  
  

💡 How to avoid it: Set a minimum routine of 2x per week and increase it gradually based on your goal.

👉 Practical Tips to Adjust Your Training Routine

1. Define your goal: hobby, health, or competition?

2. Start slow: 2 or 3 sessions per week are enough at first.

3. Listen to your body: signs of fatigue or pain mean it’s time to rest.

4. Maintain regularity: consistency is more important than intensity at the beginning.

5. Include recovery: stretching, good nutrition, and sleep are key.

6. Count on professional guidance: experienced instructors adjust training based on your level.

   
   

👉 FAQ: Quick Answers to Your Questions

➡️ Is BJJ 2 times a week enough?

Yes! For beginners or hobbyists, training twice a week already brings technical evolution and better conditioning.

➡️ Is 3 times a week Jiu Jitsu enough?

Yes, and it's even recommended for faster learning, improved endurance, and more muscle tone.

➡️ Is Kickboxing 3 times a week enough?

Yes! Three weekly sessions are ideal for beginners and intermediates who want to improve health and lead a more active life.

➡️ How much should I train Kickboxing a week?

Between 3 to 5 times a week is excellent for technical and physical progress.

➡️ How many days a week should a beginner do Jiu Jitsu?

2 to 3 times per week is ideal for beginners.

Now that you know how to adjust your training frequency, schedule your free trial class and come join American Top Team!

✅ Classes for all ages and levels.

✅ Friendly and safe environment.

✅ Experienced instructors.