3 days a week? i doubt you need one. I typically do a 3 week build in volume, and a 1 week period where i keep training, but dial back the intensity/duration of workouts. Then i taper going into big races.....which i believe fighters do going into fights.
You make your gains not when you're training, but when you're recovering from said training. Stress, repair/rebuild, stress, repair/rebuild.
If all you do is stress yourself, you never rebuild better than before.
Demian Maia may be the Fred Astaire of jiu-jitsu, but it’s too bad Silva is the Gene Kelly of kicking everyone’s ass.