In Brazilian Jiu-Jitsu, we are often obsessed with the big milestones. The first stripe. The blue belt promotion. Hitting that first clean sweep in live rolling.
But the reality of BJJ is that it isn’t a highlight reel of big moments; it’s a grind. It is months of plateaus, weeks where you feel like the nail rather than the hammer, and days where you leave the mats wondering if you learned anything at all.
This is where the "One Percent" philosophy changes the game.
The Compound Effect of the Mats
The concept is simple: don’t try to be 100% better than you were yesterday. Just try to be 1% better.
If you improve by just 1% every time you step on the mats, the compound effect over a year is staggering. But there is a catch—you can't improve what you don't track.
Most grappling students rely entirely on muscle memory. They drill a technique, roll for an hour, go home, and hope their brain retained the details. But BJJ is complex. Without a system to retain information, you lose those small "aha!" moments that actually constitute your 1% growth.
Why You Need to Start Journaling
Journaling isn't just for diaries; it is a data retention tool for athletes. Here is why writing down your training is the fastest way to accelerate your progress:
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It Solidifies the Technique: The act of translating a physical movement into words forces your brain to process the mechanics differently. If you can’t describe how you set up that armbar, do you really know it?
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It Identifies Patterns: When you look back at a month of notes, you might realize you’ve been caught in the same triangle choke four times. Without the log, that’s just a vague frustration. With the log, it’s a specific problem you can fix.
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It Measuring the Invisible: On days when you feel like you’re getting smashed, looking back at your journal proves you are moving forward. You can see that three months ago, you didn't even know how to defend the pass that you almost stopped today.
How to Log Your 1%
You don't need to write a novel. To get the benefits, keep it simple:
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What was the technique of the day? (Briefly describe the mechanics).
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What went well in rolling? (Did you survive a bad position? Did you pass a guard?).
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What needs work? (Where did you get stuck?).
The Bottom Line
Excellence in Jiu-Jitsu isn't an accident. It is the result of intention. By taking two minutes after class to log your training, you stop practicing blindly and start training with purpose.
Don’t let those small gains slip away. Capture them, study them, and stack them up. That is how you become the 1%.
Ready to start tracking your progress? Check out the One Percent Jiu Jitsu app to easily log your techniques, track your rolling sessions, and visualize your consistency.
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