Week 1 Review & Checklist

Verify your setup is complete and prepare for Week 2.

Week 1 Goals Recap

You've now completed the foundation phase. Let's check your progress:

Setup Checklist

Check off what you've completed:

• Chose your journaling medium (worksheets, notebook, or digital)
• Printed or prepared your starter kit worksheets
• Organized your binder or journal
• Completed at least one Daily Training Log
• Started your Monthly Habit Tracker

If you haven't completed all of these, don't worry. Focus on getting the Daily Training Log habit established first. The other pieces can be added as you go.

Completing Your First Weekly Review

At the end of Week 1, fill out your first Weekly Review worksheet. Here's how:

Training Volume Section

Count your training sessions for the week and mark them on the calendar grid.

Example:

Sessions: 3 / 4 planned
Total Minutes: 180
Sparring Rounds: 9

Sparring Stats Section

Add up your tallies from all Daily Training Logs this week:

Don't worry if your numbers are rough estimates right now. Accuracy will improve with practice.

Reflection Questions

Wins This Week: What went well? Did anything click? Any moments of progress?

Lessons Learned: What did you discover about your game, your body, or your mindset?

Goal Achievement: If you set a goal for Week 1 (establishing the journaling habit), how did you do?

• Fully achieved
• Partially achieved
• Not yet

Planning for Week 2

Set one simple goal for next week:

Primary Goal: What do you want to accomplish?

Technique Focus: Is there a specific technique you want to work on?

Planned Training Days: Which days will you train?

Common Week 1 Challenges

"I forgot to fill out my log"

This is normal. Some strategies:

• Set a reminder on your phone for after class times
• Keep the worksheet in your gym bag
• Pair logging with something you already do (drinking post-workout shake, driving home)

"I couldn't remember technique names"

Use descriptive names that work for you. "That sweep where you push the knee" is fine. You can learn official names later.

"The sparring tracking felt overwhelming"

For Week 1, basic notes are fine. Week 2 will introduce a more structured sparring tracking system that's actually easier once you learn it.

"I don't have time to fill out everything"

The full log takes 5-7 minutes. If that's too much:

1. Focus on techniques drilled and one reflection
2. Sparring details can be abbreviated
3. Something is always better than nothing

Self-Assessment

Rate yourself on these Week 1 fundamentals:

Where are you? Where do you want to be by the end of Week 2?

What's Coming in Week 2

Week 2 focuses on sparring tracking. You'll learn:

• The A/S/D tally system (Attempted, Succeeded, Defended)
• How to use the Sparring Log worksheet
• Calculating your success rates
• What your sparring data tells you

Worksheets to Print for Week 2

• Daily Training Log × 5 (continue using these)
• Sparring Log × 1 (new worksheet for detailed sparring tracking)

Week 1 Complete

You've established the foundation of your BJJ journaling practice. The habit is more important than perfection at this stage.

Key takeaways from Week 1:

1. Any logging is better than no logging - Even incomplete entries have value
2. Timing matters - Fill out logs the same day while memories are fresh
3. Start simple - You'll add complexity as the habit becomes natural
4. Reflection drives learning - The "what worked / what needs work" section is where insights happen

Move on to Week 2 when you're ready to level up your sparring tracking.