The thing with jiu jitsu is that the only way to get better is to train more. Training more though does not mean violently sparring with everyone in your gym three times a week and getting injured every other month.
The way to train is to train often, focus on technique and add weight training when possible. You want to train your cardio as much as possible but also you have got to focus on stay away from injury and on the mats practicing as much as possible.
When sparring, I think it is optimal to give it your 60% of strengh and effort. Focus on technique though. Look for openings and go for a better position. Look to take the back of your opponent, look for the submission but in any case control the fight.
The thing I hate the most is those crazy sparring fights when the whole fight is just scrambling from one position to the next. Avoid this. I enjoy the gi game. Securing some nice grips and working to pass the guard, but then also controlling the opponent and not letting him do what he wants.
When you see the big jiu jitsu guys at the worlds, you notice how calm and calculated they are. Speed is good but you want to focus on control and technique.
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