Posted by 
How do I train BJJ? I just show up and take a class, no? That is entirely correct, but not what I meant by the question. Whilst it is true that you should “just train”, there are ways to go about maximising your training results, while minimising your injuries. The most important skill in BJJ in my mind is the ability to avoid injuries. The less you are injured, the more training you can do – simple, right? No one wants to be injured; however, I often see fresh white belts exhibit behaviours that are more likely to inadvertently lead to injury.
Que “Spazzy White Belt Syndrome”. You might often hear higher belts joke about spazzy white belts. What they are referring to is a white belt without technique using all of the physicality at their disposal to train. To me, this is quite reasonable. If you have no other tools than strength, you’re going to use your only tool. The issue is that putting your body through maximum physical strain for prolonged periods of time isn’t exactly healthy. Something must give eventually, and against a trained BJJ practitioner, it’s more than likely going to be you. Pop, crunch, ouch.
The best thing to do as a fresh, or inexperienced, white belt is to relax and focus on the techniques you DO know. Yes, you will lose your sparring more quickly but if we’re honest, you were going to lose anyway. Find more experienced training partners that are willing to help you learn and will give you opportunities to explore positions. The more physically relaxed you are, the more likely you are to find a higher belt to help. Another benefit to this style of training is that you learn a heap faster. Every roll effectively becomes 6-10 minutes of private coaching. Multiply that by 6 rolls a night and you’re already ahead by up to 60 minutes of instruction. The less injuries you have, the more you train. The more you train, the more you learn. The more you learn, the faster you progress. It’s a self-feeding cycle that will quickly pay dividends and you will soon find yourself being the one to joke about spazzy white belts.
“But Josh, shouldn’t they help me anyway? Aren’t we a team and I’m just learning!” Yes, they should. Yes, we are. Yes, you are. The thing to keep in mind though, is that the higher belts are still human. Copping a stray elbow or knee to the face hurts – a lot. If you’re being ‘spazzy’ and are hurting the higher belt you’re rolling with, they will focus on control so it doesn’t happen. They will tighten up their game, forcing you to use more effort. The more effort you use without technique, the more likely you are to get injured by yourself. You also quickly burn through your reserves and will not be able to get the full amount of rolls in per night. The overall result is a net loss and, in my opinion, isn’t worth it.
Written by Professor Joshua Cooksley @ greywolfbjj.com.au