Cronograma de Treino de BJJ | Planos Semanais para Todos os Níveis
BJJBJJ App Team·⏱️ 2 min read·🔄 31 de mar. de 2026
Cronogramas de treino de BJJ otimizados para iniciantes, intermediários e avançados. Planos semanais com drilling, sparring e recuperação.
A frequência e estrutura dos seus treinos importa tanto quanto o que você treina.
Conteúdo
📅 Training Plans by Belt Level
⬜
White Belt (0–1 year)
2–3 days/week
Day 1
Fundamentals class (60–90 min)
Focus on escapes and basic positions. Don't try to submit — focus on surviving.
Day 2
Rest or light yoga/stretching
Recovery is training. Your body is adapting.
Day 3
Fundamentals class + 15 min drilling
Drill one technique 50–100 times before rolling.
Day 4–7
Rest
Let the techniques consolidate in your nervous system.
🔵
Blue Belt (1–3 years)
3–4 days/week
Day 1
Technique class + positional sparring
Focus on applying today's technique in rolling.
Day 2
Open mat or drilling session
Drill weak spots. No-gi optional.
Day 3
Rest or yoga
Day 4
All-levels class + full rolling
Roll with higher belts — tap early, learn positions.
Day 5–7
Rest
Adequate sleep (7–9h) is mandatory for nervous system adaptation.
🟣
Purple Belt (3–6 years)
4–5 days/week
Day 1
Technical drilling (30 min) + rolling (45 min)
Focus on your A-game. Identify holes.
Day 2
No-gi session or wrestling class
Build takedowns and scramble ability.
Day 3
Positional sparring — guard passing focus
Identify your weakest positions.
Day 4
Rest or light movement
Day 5
Competition prep or open mat
Roll with white/blue belts for technique, with blacks for challenge.
⚡ Universal Training Tips
Recovery is training
Consistent 3x/week for 2 years beats intense 6x/week for 3 months then injury.
Track your sessions
A simple training journal showing what you drilled and what caught you helps identify patterns.
Vary your sparring partners
Roll with people lighter, heavier, and same weight. Roll with both higher and lower belts.
Add strength training
2 sessions/week of strength training — squats, deadlifts, pulls — dramatically improves BJJ game.
📬 BJJ Wiki Newsletter
Weekly training tips and technique breakdowns. Free.
🔗 Guias Relacionados
📚 Recursos Relacionados
Sessões, técnicas e sequências. Grátis.
Começar Grátis →