How to Track Your Progress in Martial Arts

Progress in martial arts isn't always linear. Some days you feel invincible, other days, well, let's just say it can be humbling. I've been there - periods where I wonder if I’m even getting better, or actually getting worse. I think that’s normal though. Progress isn’t always clearly seen, especially the more and more you train. John Danaher talks about this. You are in a gym where your training partners are all progressing at a generally similar rate, and are learning the same things you are. This makes it harder to feel that level of development. 

That being said, I’ve done some research and spoken to many grapplers and here are some tips they shared. 

Keep a Training Journal

I did a little bit of this very early on, but I admit it's not one that I personally cared about as much. However, many grapplers swear by keeping a training journal. They write down what they learned, what confused them, or how they felt after class. Some even track routines and sparring insights. Over time, it becomes a way to look back and see how their understanding has changed—technically and mentally.

Document Key Techniques

Some practitioners make a habit of recording one key technique or concept from each session. Gi or no-gi, there's usually something that stands out. It's like pinning a moment in time—something to revisit later when the movement starts to make more sense. This simple habit often helps reinforce learning and identify recurring patterns.

Reflect on Sparring Sessions

After sparring, it's common to take a moment and reflect. What worked? What fell apart? Sparring can feel disorienting for sure, and it's hard someitmes to remember everything that happened during a roll. Those who take the time to unpack those rounds often find themselves making deeper progress, even if the insights come slowly. This is something I try to do consistently, and I believe is one of the best things I've done for my development. It helps train the mind, which is what a lot of jiujitsu is about.

Seek Feedback

One recurring theme among experienced grapplers is the value of feedback. Coaches and teammates can spot things you miss—timing, pressure, openings you didn’t know existed. While compliments are encouraging, it’s usually the quiet, constructive advice that leads to the biggest shifts.

Measure Progress in Competitions

For those who compete, tournaments tend to reveal more than just results. They compress months of training into a few minutes of pressure. Some say it’s where your real level gets exposed—win or lose. I don't fully agree with this statement personally, because it's not always the technical jiujitsu that wins in a competition. Strategy and tactics play a big role, and 5 minute matches are not that long to judge someone's entire level (as opposed to months/years of training). That being said, competitions are still helpful. They offer lessons in pacing, mindset, and emotional control that aren’t always obvious in day-to-day training.

Dive into Self-Analysis

Losses tend to linger. Many athletes admit they replay them far more than wins. That kind of introspection—however uncomfortable—often leads to breakthroughs. It's not just about fixing mistakes; it's about understanding why they happened and how to shift next time.

Stay Curious and Engaged

Plenty of people credit their growth to curiosity. Watching fights, studying different styles, exploring areas outside their base—like wrestling, judo, or striking—can open up new perspectives. UFC bouts, highlight reels, or deep-dive instructionals all become part of a learning loop. Staying curious keeps the process fresh. It's definitely helped me stay up to date with the latest techniques and innovations in the game.

Be Patient with Yourself

Progress in jiu-jitsu can feel painfully slow. That’s something almost everyone agrees on. It’s not always obvious when you're improving, especially when surrounded by more advanced teammates. But those who stick with it often look back and realize how much has shifted—subtle changes in timing, posture, decision-making. Patience isn't passive—it's part of the practice.

Your martial arts journey doesn’t need to follow anyone else’s path. But listening to what others have tried, struggled with, or learned from along the way can give you tools worth testing for yourself. The ups and downs are part of it. Pay attention to them. Let them shape you.