As you age, especially in the sport of Brazilian Jiu-Jitsu, you learn quite a few things.  First, despite your age, you can still train extremely hard.  Second, if you opt to do that with high frequency, you’re also looking at time away from the mat due to injury.  So how do you find the balance?

All of it simply comes down to training smarter, not harder.  With that in mind, here’s my take on training jiu-jitsu for the masters athlete.

Vary your intensity. 

Not every day or every roll has to be for the sake of winning.  If you’re not feeling top tier, then it’s perfectly acceptable to focus on drilling and opt out of sparring for that day.  Longevity is the name of the game.

Choose your partners wisely.

Don’t get me wrong – I think that most people have the best intentions when it comes to sparring.  That being said, I’ve rolled with some 240 pound, explosive young guys in their 20’s – and it’s not always fun.  Why?  They’re unpredictable – and that means the possibility of injury increases.  Or maybe you’re on the smaller side – and sparring with the 250 pound guy usually ends up meaning you simply get overpowered.  Remember – it’s your time, too – and it’s okay to ask for a different partner in the interest of self-preservation.

Optimize your recovery.

Put simply:  eat clean, eliminate stress where you can, drink plenty of water, and get 8 (or more) hours of sleep each and every night.  Failing to do any of those things is only going to add to the wear and tear.

Include strength & conditioning sessions.

While I love jiu-jitsu, it’s not where you go to build a high level of fitness.  It’s a martial art, it’s self-defense, but it’s not a place where you go primarily to increase your overall fitness.  By including 2-3 strength and conditioning sessions per week, you’ll reap the benefits of being stronger, more resilient, and more aerobically efficient – all of which will contribute to your time on the mats.  In my mind, this is one of the BIGGEST missed opportunities for those who focus solely on jiu-jitsu.

You’re well aware that this is a LONG journey.  Don’t go on detours because you failed to listen to your body or tried to train like you’re 22.  Train hard, train smart, and don’t be afraid to mix things up and try some sessions off the mats.  You’ll be more well-rounded, less injury prone, and more consistent in the long-run.

Looking for a smart strength & conditioning program that is built specifically for BJJ athletes? Conquer Athlete has 2 such programs: a MMA Off-Season Foundation Program, and a MMA Readiness Program. Check them out here, and hit us up if you have any questions!

-Coach Jerod Gordon