I've been training Brazilian Jiu-Jitsu for a little over 6 years now, and like absolutely everyone, I'm always looking for ways to get better at it faster - and not trash my body. I’m also pushing my late 30's and can't go full metal like I used to, so one of the biggest focus points for me nowadays is balancing intense BJJ training with sufficient recovery. 

It's easy (and always tempting) to push too hard, but after a few solid injuries and setbacks, I’m learning to dial it back. I'm also a bit of a data nerd and as such, wanted a more objective way to track my training load and recovery, so I strapped on a Whoop fitness tracker well over a year ago now.

I've worn it almost constantly to monitor my BJJ training, strength + cardio work, sleep and recovery – and in short, it’s definitely helped me find a sweet spot. There's a lot of chat online about whether or not the Whoop is good for BJJ or if it's just a gimmick, so I'll run you through my take on it as an enthusiastic middle-aged hobbyist grappler who’s keen to keep rolling for many years to come!

I'll share lots of screenshots of my iPhone dashboard to give you an idea of what the app looks like, but there is so much to explore in it that simple screenshots don't really do it justice. Also, I've put a video together below of a walkthrough of some metrics on the web app so you can get a better look at what to expect.

Righto!

The Whoop Data That Actually Helped My Jiu-Jitsu 

I'll tell you what, the Whoop tracker is not short on data points.

It automatically picks up almost anything you'd ever dream of tracking and also allows you to log a bunch of other lifestyle factors that might contribute to how your body feels and performs.

From everything like alcohol and caffeine intake to what supplements you take and whether or not someone annoyed you that day... you can seriously track it all. 

A lot of this stuff is cool to know and definitely has an impact on the bigger picture, but when it comes to the key things that I found had a major impact on my training - there were a few standout measurements: 

Whoop Sleep Tracking:

In my opinion, sleep is the greatest supplement of all. Nothing hits quite like a solid night's sleep.

Before using Whoop, I just figured if I got a decent 6 hours + I was sorted. Some mornings I'd wake up feeling ok, most mornings I'd wake up feeling pretty tired still - especially if I'd had a big session on the mats the day before. Generally, though, I didn't really have any idea why I felt like I slept better some nights and not others, even if I went to bed at the same time. 

I'd honestly say the sleep tracking and analysis side of Whoop is where I get the most benefits. It breaks down all your sleep into different stages – light, deep, and REM – showing exactly what's going on in your body during the night. I quickly figured out that I wasn't getting nearly enough deep sleep, even on nights when I thought I slept well.

After a few months of tracking it, the low, deep sleep / REM nights lined up pretty perfectly with the nights I drank alcohol and had too much caffeine throughout the day (surprise, surprise!). It also showed that high-intensity exercise at night made it harder for me to fall asleep, and certain supplements helped me get more SWS and REM sleep.

A quick note though: Don't let it get you down if you aren't getting enough sleep. It's tempting to skip training when it tells you you're not 'optimal', but it's not as simple as that - it should be used as a guide and way to improve things in my opinion, it isn't the final say on how you feel. This also applies to the recovery score stuff below as well.

The Whoop Recovery Score: 

Whoop's daily recovery score is based on your strain, sleep, and a few other metrics like alcohol intake, hydration, diet etc. 

It runs from green (67 - 100%) to yellow (34 - 66%) to red (1 - 33%) to give you an idea of how ready your body is to do difficult things ... you know, like jiu-jitsu.

It sounded a bit ridiculous to me at first to think that an app could tell me when I was feeling a bit beat down, but, by using your heart rate variability, resting heart rate, respiratory rate and sleep data - it actually tracks pretty close most of the time. 

It's been really handy for me in finding the balance point with training vs. rest - and prompting recovery activities when it makes sense as opposed to the ol' everyday porrada that kinda smashes us all in the end. It's got a tonne of great data in the recovery section that you can dive into in terms of optimising your body recovery and it is all super personalised based on your habits and lifestyle.

But the only way you can see that is to try it out for yourself. 

Whoop Strain Data: 

Whoop shows and measures strain in two different ways: Activity Strain and Day Strain. 

Activity Strain relates to how difficult a particular workout was by measuring your heart rate during that period - and Day Strain is a cumulative measurement of your heart rate data across your entire day. 

Both are great sets of data for a BJJ athlete as they give good insights into how much you put into any given training session, as well as how much training load you've taken on across the whole day.

For instance, the session I've shown above was a coaching session, so it wasn't particularly tough. It didn't add a huge toll to my overall day strain and put me at risk of overtraining, so that data, combined with how I feel, lets me know I can go hard again tomorrow.

Again, all of this data in isolation is interesting, but it all interacts with the recovery scores and other detailed performance insights, which makes it seriously useful. 

Whoop's Pros and Cons: The Good, the Bad, and the Data-Driven

Rightio. I'll tell you straight up that I'm a fan of using Whoop to track your BJJ, strength training and life activities in general - but nothing in this world is perfect. After a year of living with it,  I've got a pretty good feel for its strengths and weaknesses - here's my take:

Pros:

• Actionable Data for BJJ Training: The Whoop provides genuinely helpful and useful data for anyone looking to fine-tune their BJJ training or at least get an understanding of how it impacts their body. Most of us also want to strength train, run a bit, sleep better, get some yoga in or even have a few beers on the weekend - and you'll see how that plays in too.

• A Little Motivation & Accountability Boost: Knowing that my data is tracked keeps me more accountable for good training and recovery habits. It definitely helps me make better decisions more often and it is also kinda fun to see yourself making small habit changes and watching them play out in the data.

• Sleek and Slick To Use: The Whoop app is super simple, smooth and easy to use. You just strap the tracker on, connect via Bluetooth and then you're off and running. Navigating all of the data and insights is very intuitive, with heaps of helpful guides and resources to dive as deep as you want into it as well.

Cons:

• I Wouldn't Call It Cheap: Considering all the data and insights it gives you 24/7, I'd definitely say it's worth the money - but that doesn't mean it's cheap. You can check out the current pricing here.

• The Arm Sleeve Isn't Great For BJJ: You can't wear the wrist strap for BJJ as it has a metal clip and could hurt someone, so the most commonly suggested accessory is the arm sleeve - however, I don't rate it. I tried 3 different sizes and it almost always slipped down. The Whoop underwear are a way better option and have a built in compartment for the tracker that can't move (unless you cop the world's worst wedgie I guess).

BJJ Data Tweakers - The Whoop Is For You

As you have gathered by now, I'm a fan of using the Whoop tracker to fine-tune the BJJ lifestyle. 

Personally, I've gathered some insights that have helped me train more, get injured less and do better with everything off the mats as well. I like knowing what my body is doing and seeing how making changes can help me get better across the board.

As a final comment before the FAQ, though, no tracker is a substitute for paying attention to how you actually feel. If the Whoop tells you that your sleep was average and your recovery is trash - but you feel great, then you're probably good to go! Just tune in a bit and see how you perform.

Vice versa - if it tells you you're ready to roll, but you feel rubbish - maybe it's better to take a rest day. It's an excellent data-driven guide to help you do better, but it's just that - a guide.

A Bunch Of Whoop FAQ:

Can I wear a WHOOP in BJJ?

Well, yeah, of course you can. I think people ask this question because most other trackers, like the watches, rings and chest straps, have clips or metal that you can't take off or can only be put in a spot that is dangerous (... e.g. have you ever had good top side control pressure while wearing a chest strap? 0/10 - would not recommend). Whoop, however, has tonnes of accessories like underwear that are safe for BJJ and make it easy to wear without any injury risk.

What's the best way to wear the Whoop? 

I know some people like the arm sleeves, but I think the underwear is better. If the tracker loses contact, it gaps your data, and the arm sleeve can be hard to keep in place.

How often do I need to charge the Whoop fitness tracker?

The Whoop typically requires charging every 4-5 days with a clip-on battery pack.

How much does the Whoop fitness tracker cost?

Whoop is a membership subscription that comes bundled with the tracker, a strap and the app. The pricing is changeable based on any sales and new advancements, but you can check the current pricing and save some money on it here.