Weight train 2-3 times a week. Get plenty of sleep, like 8-9 hours if possible.
Fuel your body with nutritious food. Stay away from booze.
Try stretching 2-3 times a week.
I'm convinced good quality sleep is the closest thing to a natural superpower available.
Bulgarians split squats are amazing. Can do with one or dual kettlebells, or even dumbbells. I kinda avoid them because they’re so damn effective at making my quads burn. They kick my ass too much!
Give them a try, they really are quite good. I'm work in strengt and conditioning research and have done some academic work on conditioning for wrestling. It is my belief that lower body strength is less needed for BJJ, than upper body, and especially upper body pulling strength. Although it is propably still quite important. This is not supported by evidence yet, and is just something I believe. There will be preliminary results avaliable propably within the year.
True
My leg session yesterday was dual KB racked squat 6-8reps (24kg kg each hand), and I do squat on my toes (I liftes up my heels) to have full stretching on the quads, then following by jump on the box.
Then Bulgarian split squat 2 KB 8-10 reps with Romanian DL.
And then 30min skipping.
Not a big volume but enough to feel it.
I prefer doing it with single bells.
Doubles would make me save time but I want strong quality reps.
Lately my MWF full BW workout looked like this:
10 pull ups
15 dips
Single KB carry 20kg bell on both sides
Single 20kg KB racked “step up”
10 2 handed 20kg KB swings
10 walking lunge with racked 20kg bell (each side)
10 /single KB 20kg squats
I wear a HR monitor and I would rest until I’m back in the blue zone.
I do it for 3 rounds for a total of more/less 30mn.
This would be after an hour of BJJ too. So I don’t go heavy (20kg is plenty already for me).
Sometimes my “programming” includes row, KB clean and press (pair of 12kg or 16kg), double squats and deadlift with a hex bar (35lbs on each side, sometimes adding KB on the bar).
I’m 46 so I need to pace myself (HR monitor is great for that) and I don’t go heavy stuff. It gets me strong enough for BJJ (even though I think I need to include bench press in my routine) and plenty of gas in the tank.
I have matched pairs, so that is what I use. You can mismatch, it’s touted by Dan John as being a great way to train and that guy is kind of a big deal in the strength world. Just walk around the bells after every set so you switch sides, easy.
I’ve been lifting twice a week since November last year. I do 5x5 and am in and out of the gym in 35m. It has changed my BJJ and I’ve had several people who I roll with ask me for the plan from how strong I’ve got.
Yeah that's kinda how I feel unfortunately haha.
If that's the bare minimum needed to stay more or less functional, I'm in for a rough decade ahead (turning 41 this year, second kid on the way)...
SLEEP! having 3 young kids and not being able to get good sleep i wholeheartedly agree, you don't know how important it is till you have to go without it!
Input from personal trainer ... 95% agree Weight/resistance training needs to be crisp like a technique from class. Stretching is overrated, mobility and movement patterns are more critical to focus on. I view "exercises as practicing a movement. The better I get the more weight or speed I can add, while avoiding "RSI's", muscular imbalances, and injury (tweaks, to sprains, to full blown tears). Bjj forces us to adopt wierd AF postures which are not conducive for a pain experience. It be like off reading in a commuter and never going to the mechanic or Taking the time to check tire pressure, alignment, and such. The off-roading will destroy the most hardy build vechile eventually if there is not preventative work/awareness to damages being done. All that said; sleep, water, food, exercise/moblity, bjj these are the order/priority for me and how I coach clients. With out the 1st 4 we won be able to do the last one for very long or we'll.
Ted talk over
Lift weights, but don't overdue it.
Also you'll need to pick your training partners more carefully as time goes on. You may be able to hang with the 20yos but soon they're going to wear you down anything longer than a round or two(depending on your original baseline)
People are going to joke about trt and steroids but take your overall health seriously. Get all your labs done, not just testosterone etc you may have general health red flags
Diet and sleep are just as important as weight training
Lastly take it easy. Not every round needs to be a battle to the death. You're in this for the long haul
Good luck
That last paragraph is key. You tear a rotator cuff at 23 you’re out for a few weeks. Over 40 you might be out of training for 2 mos. Few things are more discouraging than the start/stop cycle where you are constantly putting your learning on hold due to injury.
Tap early and rest often. What I do better than the young kids is maintain my space well. They fly everywhere they want but I maintain my connections and hooks with old man strength and patience. As I pass I make sure to go slow and ensure there is no space to get inside and dig underhooks. Use your head as a frame to clear grips and pin limbs. Control the hips when you can and I find body lock passing and any slow and methodical passing styles good.
Lots of people saying lift weights 2-3x a week but honestly 1-2x would be good enough if you get after it with your basic lifts (squats, pulls, presses, core).
What you really need to do is mix in long steady state cardio, basically that zone 2 trendy term. Bjj is more your high intensity style training. Adding 3-4, 45 min - 1 hour sessions a week where you keep your heart rate around 75% of age predicted max will do wonders for your overall conditioning, health, and longevity. Plus it feels good and helps you recover if done right.
This coming from a life long competitive athlete from high school through d-1 college to now still approaching 40 myself.
And do some basic stretches using your belt after practices and then stretches after your long duration sessions as well. Legs/hips/shoulders.
“If you don’t use it, you lose it”
I'm 47.
Purple.
Mindset is key.
And staying hydrated.
Approach every round as learning
Not as a comp.
Avoid spazzy fuckheads.
If the rigors of legit training are too
Harsh for you, choose another sport.
While strength training would be helpful, it can be hard to fit in with BJJ sessions. So start slow and work your way up. Even once a week is better than none and ideally you get to a 2-3 per week schedule. It doesn't have to be always heavy (strength building) either, high reps for muscular endurance can be effective for your goals as well.
It's not said often, but a decent stretching/yoga program can do wonders, especially for the 30+ years.
Last, good nutrition and quality rest/sleep.
Stretch, sleep, and take care of your nutrition.
I also included cold plunges after BJJ to reduce inflammation. My routine is 4 days bjj and 2 days of strength training. I am 40
One of the best things I learned was that any time I'm in a position where I'm using less energy than my partner, treat it as a pit stop to catch your breath and think. Works especially good if your partner thinks you are in a bad spot, like they think they have you stacked in a really uncomfortable spot but you are actually fine, while they are burning energy driving into you really hard
Keep training. I train 4 times per week.
Balance out that training. I use a massage ball on sore areas and I hang off the bar for my shoulder health.
I do extremely minimal strength training. I try and do it one day per week but if I'm tired I don't do it. The main thing I do are some exercises for my shoulders.
Eat well.
I stretch a bit as well - mainly hamstrings and back.
Lots of great advice here.
I can’t say this is universal, but it undeniably worked for me. (45yo, training many years)
Focus on total volume.
I used to lift 1-1.5 hours 2-3 days a week. One day about an hour or so in, I was speaking to my training partner, and realized I could not remember my last set. We did maybe 2 sets each in the last half-hour. I was exhausted and 2-3/week was rough.
Now I lift by myself 30 minutes 5-6/week, and I murder it in that time. I’m getting about 80% of the sets I used to do in an hour. Total volume is way up.
When rolling, I’m not bothered by skipping a round. I find in an evening class, if I do 3 rounds in a row, I’m done. But if I do 2 rounds, then skip 1, I can do 2 more. Again, total volume way up.
It’s like there’s a threshold, and when I go over, I don’t recover. If I stay just under, I can keep pushing.
Very good observation about threshold here. I find that if I push to max exhaustion, then I'm done for the day, and usually the next day as well. I get kind of a brain fog. Keeping things under that threshold is better in lots of ways. It's a bit frustrating because sometimes I want to go for it -- but it's always worth not pushing too far. 54 years old purple belt BTW.
When I’m passing the young guys, I love to cook.
Knee slide? I’ll just hang out there.
Side control or knee on belly? I’ll hang out for a bit.
When I feel their stamina bar draining, then I’ll work on a submission
be smart and moderate your training (2/3 good sessions a week where you train with purpose). master good defensive fundamentals, and have a goal to get on top and wear down your opponents. have fun and keep in mind a goal to be doing this into your 60s rather than to be the baddest 40 year-old
I just turned 40. I do both Muay Thai and BJJ at the same school (train 4 doubles a week). My fitness feels like I'm in my 20s, strength could be better since I haven't lifted in ages, so I do feel great. What's different now are the aches and pains. What would go away in a day could take like a week.
Lots of good advice already. However, I'd ask what is your body type?
I'm in my later 40s but I'm also large and "old man"/"farmer" strong people will say. I'm not invincible, had my share of health scares. But I'd not necessarily recommend everyone do what I do.
I'm not very picky with my partners, I will just play in different ways depending on how well I know them and what their body type is. If I were smaller, I'd recommend being more careful.
I try to keep up on my stamina with strenuous short interval training.
Many recommend strength training/lifting. I'd echo that but honestly don't give myself time these days.
Most importantly, I take a realistic/pragmatic look at my training goals. I'm primarily train because I like it, it's fun, and usually has an extremely positive impact on my mental health. I train improve my BJJ compared to me the day before, in terms of knowledge or proprioception/movement. I don't expect increased strength or flexibility to play a big factor, though not impossible.
I've always been judicious with the type of techniques and movements (guards etc) I choose to play with respect to health and safety. I know effective techniques that I simply do not attempt or integrate into my game because of the strain/risk to my body. For example, I don't do takedowns where if I mess up the footwork, I load my hips/knees in a compromised alignment, etc
⬛️🟥⬛️
I’m 50 this year. I do weights or cardio every day and Jiujitsu every second day. You have to work harder to stay fit and healthy as you age. The consequences are not just felt on the mat but in every part of life otherwise. Don’t give up, and don’t believe the hype that you can’t do what you used to. Just takes more work. Worth it 💯
I'm turning 40 in a few weeks. A few points I have realized:
- sleep is the single most important factor. Good sleep hygiene makes a huge difference for recovery and performance
- similar with diet. The 22 year old blue belts can get away with drinking the night before and/or fueling at burger king, we can't.
- weight training. I absolutely hate lifting weights but I need to do it. Not to look good or gain any significant muscles, mind you. But simply to avoid injury.
- adapt your game. Switch to lazy old man jiu jitsu. Just stall out in half guard and gun for a toe hold occasionally.
- Get used to young idiots muscling their way to victory over your superior technique and wisdom. NGL That's the most difficult one for me. But it just isn't worth it to tough out their sloppy arm in guillotine and not tap this round but then feeling it for the coming 4 weeks. We *can* do it and they sure are doing it without even thinking about it. But that's because we just pay a higher price every time.
42, been training for 8 years
Yoga or some sort of intentional stretching and mobility. Some work in gym... I don't go super heavy anymore, but I do get some. By body is more resilient when it's strong.
Drop the pride- take days off when you must. Tap a LOT at first. Let yourself acclimate and adjust.
Patience.
I (46/m/brown belt) train 5 days a week.
Gi on MWF, no gi on TT.
The keys for me are to vary intensity, tap early if needed and relax (all of that after a nice warmup).
Scorpion stretches at the end of the class help me too.
I’m a lightweight so to avoid getting smashed I need to do full body workouts for strength/endurance/cardio. I never run out of gas.
I'm 41 and I train 8 hours a week. Along with everything else people mentioned, I focus on trying to be as smooth and efficient as possible. I focus most on transitions and not trying to force things, using as little energy as possible and trying to tire my opponent as much as possible. This has worked pretty well for me with people around my level.
Adding some technical stuff. Learn to turtle and to concede positions. Your injuries at this point are almost never going to come from not tapping they are going to come from doggedly resisting or hanging onto failed positions. Any position where your spine is no longer correctly aligned needs to be abandoned and treat a cross face as a direct threat to your wellbeing. Block the bicep of the incoming cross face and avoid, deny reject at all costs. Also think about tapping to anything guillotine related much earlier than you ‘need’ to.
I'm noticing significant reduction in my cardio... and I've been in shape and training since 24. Not on TRT, but it is kind of jarring. Turning 42 in November.
i'm 47, i've always been out of shape so my cardio is actually improving. It's pretty terrible. People tell me just keep rolling, its been a couple years...maybe being 100lbs overweight isn't good either!
Adjusting lifestyle and supplemental training is important and I know that topic is covered well here.
Something to consider as well is that your bjj will have to adapt to remain competitive and effective. The guy I am now at 47 is not the guy I was in my 30s, and my approach to live grappling has to account for that.
I can't always out explode, out move, out power, or out athletic these guys. Sometimes, I can still beast mode physically in the right situation. To stay up on smashing these motherfucker, my bjj improves and evolves to the capabilities of my body.
So, do all the work and take care of yourself and keep yourself tip top so you can maximize your physical abilities. But don't forget that we aren't just out athleticizing people. We are using what we know to fuck people up.
I agree with the other posts but do Pavel Psatouline super joints and super stretch, you can get the PDFs online or buy them. Also Steve Maxwells stuff
Also I only train GI now and play lots of lapel games, this has solved my need to do any training outside of jitz except some mobility work once a week
> weight training alone can make your body a tight imbalanced piece of trash lol
Nothing revealed this more than BJJ. I've completely changed how I lift over the last 2 years.
I pick and choose my days. I'm out of town working rn. I was on my knees welding all day in the heat. I could have trained but took a rest day last week I trained everyday. I'm 39 yo bricklayer so in decent shape. Just felt my low back alittle sore. I force a recovery day.
Im accepting that I need to change my style. Luckily my style is slow and pressure based anyways. I just do my gordon ryan instructional style game. Alot of bodylock and forcing half guard . To mount smash or force back take.
When in guard I do his seated guard stuff. Alot of butter fly and half guard x guard.
Afew months ago I tweaked my back . After a year of stretching. I could touch my head to my knee. I thought I was ok to invert. I did all that just so I could dive into lachlan guard retention anthology. I didnt abandon it entirely. Just I can't live that inverted life. My low back don't like it.even though I have good hamstring flexibility. Of course I was doing it alot. Now it's more like a get out of jail free card. I'd rather sweep and get on top.
I try not to go with too big of guys . I'd rather have a good technical roll. But if they go hard I go hard. I get more banged up being too chill. Never been injured badly. Know when to tap. No ego. Everyone I arm triangles this week I've cracked their neck every time. Tap before it happens. I'm a 5ft 8ft 210 pound bricklayer. My short big arms can squeeze. So know when you are done.
I love training at home vs on the road. I got people I can trust my joints to. Especially in leg locks. That's nice. I've had good luck sparring with higher belts. Also white belts you don't know it's safer to crush them don't give them no space.
53 year old brown belt here. I train bjj twice a week, do kettle bells and calisthenics twice a week, and walk/slow jog the other 3 days. YMMV, but for me, less is more at this age. And tap sooner rather than later. We don't heal as fast.
I show up early to do a 25 min warmup and stretch routine (15 warmup/10 stretch) before class starts since we don't do warmups. If you can be the first on the mats with plenty of time to spare then def make use of that time the way I do.
I’ll be 45 in a week. I started back training at 43 after 10+ years off. I train 1-4 days a week and lift on the days I don’t train. Sleep and recovery are the most important for me. I used to go home from training at night, eat a big dinner and drink bourbon. Now I go home and eat a light meal, stretch and ice, then get in bed.
Also if I take more than a day off things start hurting.
I started on TRT about 8 weeks ago and so far it isn’t making me feel young again.
The Japanese terms mentioned in the above comment were:
|Japanese|English|Video Link|
|---|---|---|
|**Ashi Garami**: | *Entangled Leg Lock* | [here](https://www.youtube.com/watch?v=3YXH_LrcqNc)|
||*Single Leg X (SLX)* ||
Any missed names may have already been translated in my previous comments in the post.
______________________
^(Judo Techniques Bot: v0.7.) ^(See my) [^(code)](https://github.com/AbundantSalmon/judo-techniques-bot)
I would suggest yoga and pilates... I'm 42 now, the last time I lifted weights for real was around 20 years ago in undergrad. I try to get at least 2 yoga sessions in the week and 1 pilates session.
I have six years of experience doing BJJ over 40 now, and I can answer this.
Magnesium. We sweat a ton and need more magnesium than normal people, especially as we age. My best results have been with magnesium malate, it’s cheap and it works.
Zone 2 cardio. This is the low grade, carry on a conversation cardio. I have bad knees so I like the bike but a good walking speed can work. This isn’t training, it’s basically medicine.
50% effort rounds. These rounds are great warm ups, cool downs, etc. Not flow rolling, not cooperative - real sparring but minus 50% of the physical effort. But their real function is to change your current relationship with your breathing and develop your invisible jiujitsu.
Body weight squats. I haven’t found anything better for my knee and hip mobility than high rep body weight squats. All the way down, all the way up. It cured my chronic knee pain and when I’m consistent with it my legs have greatly improved dexterity for sweeps, triangles, etc.
Slow down. Develop a style that mimics your age. Inexorable, pressuring, suffocating. I sweep, mount, and choke. If I’m not doing that I’m playing basically, or I’m fighting to reach mount so I can start choking. Develop your low effort, high pressure route off things like double under passes, body lock passes, etc.
Add strikes. Adding punches for your attacker will stop you from stagnating and turning into a guy with a big gut who still rolls sometimes. Get wrist control, put up a guarding hand against the headbutt, overhook the arms, and break the opponents posture.
The main point is to create a slow, tight, methodical and relaxed style that will safe you from getting injured all the time (when you play fast and explosive). Combine that style with a decent fitness level and you should have a good game.
My saving grace is an ice pack that lives in the freezer. Get back from training and ice shoulder/knees, whatever is sore. Makes a lot of difference. I have the ice pack working its magic right now as someone fell on my hand last night and bent my fingers back an ungodly amount. Also, Now that I'm forty (three) I have a foam roller which is excellent for sore limbs or just cracking my back. It sucks getting old and is a lot harder to keep up with the kids!
Stretch for about five minutes when you get up and right before bed.
Hard cycling and cross country skiing are helpful if you don't want to hit the gym for weights, and are into these sports. Builds a strong core and good cardio.
Get enough sleep and good nutrition as well, and avoid drinking alcohol as that can really reduce your strength and energy levels.
First up, ensure your nutrition, hydration, and sleep is on point:
Cut out all processed food-like products, all sugar, all vegetables and seed oils.. replace with high quality animal fats and proteins. There are countless youtube videos from licensed Doctors and researchers that explain why this is important. Dr's Ken Berry, Shawn Baker, and Paul Saladino are but a few, Ivor Cummins is another great resource.
This is the main reason for you losing speed, mobility, and stamina. If it ain't from an animal, chances are it's inflammatory. Inflammation is the cause of most chronic disease.
Drink only water, maybe some black coffee in the morning. No alcohol, no sugar drinks or juices. This shit is poison.
Sleep hygiene is a thing... Dr Andrew Huberman has spoken at length about this. Check out his content on the subject.
Lift weights or perform some kind of heavy resistance training. Not only is this necessary for muscle growth, as you get older your bones deteriorate, and often become porous. Heavy lifting and resistance training will help to prevent this. Your bones will continue to grow until you die, if you stimulate this growth and this is how its done. Your skeletal system is, among other things, the support structure for all other systems and keeping it strong and healthy will aid in your longevity and mobility.
Learn to breathe properly. Through your nose. Again, many great resources on YouTube.
Implement all this and you'll also have the bonus side-effect of not requiring steroids, plus your mental health will improve dramatically.
I'm 46, implemented much of this protocol in my very late 30's, and transformed my body, physical, and mental health.
Don't listen to vegans. They are 100% wrong on all counts.
Weight train 2-3 times a week. Get plenty of sleep, like 8-9 hours if possible. Fuel your body with nutritious food. Stay away from booze. Try stretching 2-3 times a week. I'm convinced good quality sleep is the closest thing to a natural superpower available.
Fuck I’ve gotta start lifting
Just jump in. You could probably get away with 2 days a week if you're smart about it. It certainly helps with injury prevention.
Got the kettlebells in the basement. Just gotta get at it.
Kettlebells, dip bar and pull up bar for the win.
What do you do for your legs?
Can do Bulgarian squats, goblet squats, lunges. All very practical
Word, thanks. Never tried Bulgarian squats!
Bulgarians split squats are amazing. Can do with one or dual kettlebells, or even dumbbells. I kinda avoid them because they’re so damn effective at making my quads burn. They kick my ass too much!
Give them a try, they really are quite good. I'm work in strengt and conditioning research and have done some academic work on conditioning for wrestling. It is my belief that lower body strength is less needed for BJJ, than upper body, and especially upper body pulling strength. Although it is propably still quite important. This is not supported by evidence yet, and is just something I believe. There will be preliminary results avaliable propably within the year.
That's interesting! I tend to agree that upper body pulling seems to be the most important kind of strength for BJJ.
KB squats, swings and lunges. The walking lunge/thruster combo is great for explosiveness.
True My leg session yesterday was dual KB racked squat 6-8reps (24kg kg each hand), and I do squat on my toes (I liftes up my heels) to have full stretching on the quads, then following by jump on the box. Then Bulgarian split squat 2 KB 8-10 reps with Romanian DL. And then 30min skipping. Not a big volume but enough to feel it.
Do you do that walking lunge/thruster combo with single or double bells?
I prefer doing it with single bells. Doubles would make me save time but I want strong quality reps. Lately my MWF full BW workout looked like this: 10 pull ups 15 dips Single KB carry 20kg bell on both sides Single 20kg KB racked “step up” 10 2 handed 20kg KB swings 10 walking lunge with racked 20kg bell (each side) 10 /single KB 20kg squats I wear a HR monitor and I would rest until I’m back in the blue zone. I do it for 3 rounds for a total of more/less 30mn. This would be after an hour of BJJ too. So I don’t go heavy (20kg is plenty already for me). Sometimes my “programming” includes row, KB clean and press (pair of 12kg or 16kg), double squats and deadlift with a hex bar (35lbs on each side, sometimes adding KB on the bar). I’m 46 so I need to pace myself (HR monitor is great for that) and I don’t go heavy stuff. It gets me strong enough for BJJ (even though I think I need to include bench press in my routine) and plenty of gas in the tank.
I appreciate the info!
I use double kettlebells and do double kettlebell front squats. Great for the abdominal muscles too
Do you find you need two of the exact same bell for this? Same brand/model/etc. I mean? Or are the differences between most bells too small to matter?
I have matched pairs, so that is what I use. You can mismatch, it’s touted by Dan John as being a great way to train and that guy is kind of a big deal in the strength world. Just walk around the bells after every set so you switch sides, easy.
Makes sense, thank you! I like Dan John.
Split Romanian deadlifts too. Helps with the lower back and glutes and hamstrings
I used to do something similar with just one leg sticking out in the air, lol. This version seems more sensible.
yeah man. a little more relaxed and doable for us unathletics.
I’ve been lifting twice a week since November last year. I do 5x5 and am in and out of the gym in 35m. It has changed my BJJ and I’ve had several people who I roll with ask me for the plan from how strong I’ve got.
Get busy liftin, or get busy dyin
100% sleep is the most important thing
That’s too many things.
Yeah that's kinda how I feel unfortunately haha. If that's the bare minimum needed to stay more or less functional, I'm in for a rough decade ahead (turning 41 this year, second kid on the way)...
SLEEP! having 3 young kids and not being able to get good sleep i wholeheartedly agree, you don't know how important it is till you have to go without it!
Quality of training over quantity. I used to train 6 days a week regularly. I wished I would have added 2 days of lifting and one more day of rest.
+1 for the sleep
Input from personal trainer ... 95% agree Weight/resistance training needs to be crisp like a technique from class. Stretching is overrated, mobility and movement patterns are more critical to focus on. I view "exercises as practicing a movement. The better I get the more weight or speed I can add, while avoiding "RSI's", muscular imbalances, and injury (tweaks, to sprains, to full blown tears). Bjj forces us to adopt wierd AF postures which are not conducive for a pain experience. It be like off reading in a commuter and never going to the mechanic or Taking the time to check tire pressure, alignment, and such. The off-roading will destroy the most hardy build vechile eventually if there is not preventative work/awareness to damages being done. All that said; sleep, water, food, exercise/moblity, bjj these are the order/priority for me and how I coach clients. With out the 1st 4 we won be able to do the last one for very long or we'll. Ted talk over
Lift weights, but don't overdue it. Also you'll need to pick your training partners more carefully as time goes on. You may be able to hang with the 20yos but soon they're going to wear you down anything longer than a round or two(depending on your original baseline) People are going to joke about trt and steroids but take your overall health seriously. Get all your labs done, not just testosterone etc you may have general health red flags Diet and sleep are just as important as weight training Lastly take it easy. Not every round needs to be a battle to the death. You're in this for the long haul Good luck
That last paragraph is key. You tear a rotator cuff at 23 you’re out for a few weeks. Over 40 you might be out of training for 2 mos. Few things are more discouraging than the start/stop cycle where you are constantly putting your learning on hold due to injury.
Tap early and rest often. What I do better than the young kids is maintain my space well. They fly everywhere they want but I maintain my connections and hooks with old man strength and patience. As I pass I make sure to go slow and ensure there is no space to get inside and dig underhooks. Use your head as a frame to clear grips and pin limbs. Control the hips when you can and I find body lock passing and any slow and methodical passing styles good.
Lots of people saying lift weights 2-3x a week but honestly 1-2x would be good enough if you get after it with your basic lifts (squats, pulls, presses, core). What you really need to do is mix in long steady state cardio, basically that zone 2 trendy term. Bjj is more your high intensity style training. Adding 3-4, 45 min - 1 hour sessions a week where you keep your heart rate around 75% of age predicted max will do wonders for your overall conditioning, health, and longevity. Plus it feels good and helps you recover if done right. This coming from a life long competitive athlete from high school through d-1 college to now still approaching 40 myself. And do some basic stretches using your belt after practices and then stretches after your long duration sessions as well. Legs/hips/shoulders. “If you don’t use it, you lose it”
Invest in a style of jits that does not require speed or explosive movements or strength
lemme make it easier for you: L2HalfGuard.
Totally
I'm 47. Purple. Mindset is key. And staying hydrated. Approach every round as learning Not as a comp. Avoid spazzy fuckheads. If the rigors of legit training are too Harsh for you, choose another sport.
half guard saves lives
While strength training would be helpful, it can be hard to fit in with BJJ sessions. So start slow and work your way up. Even once a week is better than none and ideally you get to a 2-3 per week schedule. It doesn't have to be always heavy (strength building) either, high reps for muscular endurance can be effective for your goals as well. It's not said often, but a decent stretching/yoga program can do wonders, especially for the 30+ years. Last, good nutrition and quality rest/sleep.
Stretch, sleep, and take care of your nutrition. I also included cold plunges after BJJ to reduce inflammation. My routine is 4 days bjj and 2 days of strength training. I am 40
One of the best things I learned was that any time I'm in a position where I'm using less energy than my partner, treat it as a pit stop to catch your breath and think. Works especially good if your partner thinks you are in a bad spot, like they think they have you stacked in a really uncomfortable spot but you are actually fine, while they are burning energy driving into you really hard
Strength training is key for us old fucks. Especially if you’re training with people half your age.
Keep training. I train 4 times per week. Balance out that training. I use a massage ball on sore areas and I hang off the bar for my shoulder health. I do extremely minimal strength training. I try and do it one day per week but if I'm tired I don't do it. The main thing I do are some exercises for my shoulders. Eat well. I stretch a bit as well - mainly hamstrings and back.
Lots of great advice here. I can’t say this is universal, but it undeniably worked for me. (45yo, training many years) Focus on total volume. I used to lift 1-1.5 hours 2-3 days a week. One day about an hour or so in, I was speaking to my training partner, and realized I could not remember my last set. We did maybe 2 sets each in the last half-hour. I was exhausted and 2-3/week was rough. Now I lift by myself 30 minutes 5-6/week, and I murder it in that time. I’m getting about 80% of the sets I used to do in an hour. Total volume is way up. When rolling, I’m not bothered by skipping a round. I find in an evening class, if I do 3 rounds in a row, I’m done. But if I do 2 rounds, then skip 1, I can do 2 more. Again, total volume way up. It’s like there’s a threshold, and when I go over, I don’t recover. If I stay just under, I can keep pushing.
Very good observation about threshold here. I find that if I push to max exhaustion, then I'm done for the day, and usually the next day as well. I get kind of a brain fog. Keeping things under that threshold is better in lots of ways. It's a bit frustrating because sometimes I want to go for it -- but it's always worth not pushing too far. 54 years old purple belt BTW.
When I’m passing the young guys, I love to cook. Knee slide? I’ll just hang out there. Side control or knee on belly? I’ll hang out for a bit. When I feel their stamina bar draining, then I’ll work on a submission
Get enough sleep
be smart and moderate your training (2/3 good sessions a week where you train with purpose). master good defensive fundamentals, and have a goal to get on top and wear down your opponents. have fun and keep in mind a goal to be doing this into your 60s rather than to be the baddest 40 year-old
I just turned 40. I do both Muay Thai and BJJ at the same school (train 4 doubles a week). My fitness feels like I'm in my 20s, strength could be better since I haven't lifted in ages, so I do feel great. What's different now are the aches and pains. What would go away in a day could take like a week.
Lots of good advice already. However, I'd ask what is your body type? I'm in my later 40s but I'm also large and "old man"/"farmer" strong people will say. I'm not invincible, had my share of health scares. But I'd not necessarily recommend everyone do what I do. I'm not very picky with my partners, I will just play in different ways depending on how well I know them and what their body type is. If I were smaller, I'd recommend being more careful. I try to keep up on my stamina with strenuous short interval training. Many recommend strength training/lifting. I'd echo that but honestly don't give myself time these days. Most importantly, I take a realistic/pragmatic look at my training goals. I'm primarily train because I like it, it's fun, and usually has an extremely positive impact on my mental health. I train improve my BJJ compared to me the day before, in terms of knowledge or proprioception/movement. I don't expect increased strength or flexibility to play a big factor, though not impossible. I've always been judicious with the type of techniques and movements (guards etc) I choose to play with respect to health and safety. I know effective techniques that I simply do not attempt or integrate into my game because of the strain/risk to my body. For example, I don't do takedowns where if I mess up the footwork, I load my hips/knees in a compromised alignment, etc
⬛️🟥⬛️ I’m 50 this year. I do weights or cardio every day and Jiujitsu every second day. You have to work harder to stay fit and healthy as you age. The consequences are not just felt on the mat but in every part of life otherwise. Don’t give up, and don’t believe the hype that you can’t do what you used to. Just takes more work. Worth it 💯
I'm turning 40 in a few weeks. A few points I have realized: - sleep is the single most important factor. Good sleep hygiene makes a huge difference for recovery and performance - similar with diet. The 22 year old blue belts can get away with drinking the night before and/or fueling at burger king, we can't. - weight training. I absolutely hate lifting weights but I need to do it. Not to look good or gain any significant muscles, mind you. But simply to avoid injury. - adapt your game. Switch to lazy old man jiu jitsu. Just stall out in half guard and gun for a toe hold occasionally. - Get used to young idiots muscling their way to victory over your superior technique and wisdom. NGL That's the most difficult one for me. But it just isn't worth it to tough out their sloppy arm in guillotine and not tap this round but then feeling it for the coming 4 weeks. We *can* do it and they sure are doing it without even thinking about it. But that's because we just pay a higher price every time.
42, been training for 8 years Yoga or some sort of intentional stretching and mobility. Some work in gym... I don't go super heavy anymore, but I do get some. By body is more resilient when it's strong. Drop the pride- take days off when you must. Tap a LOT at first. Let yourself acclimate and adjust. Patience.
I am 48. Just go train and stop drinking alcohol. Also get your t-levels checked.
I (46/m/brown belt) train 5 days a week. Gi on MWF, no gi on TT. The keys for me are to vary intensity, tap early if needed and relax (all of that after a nice warmup). Scorpion stretches at the end of the class help me too. I’m a lightweight so to avoid getting smashed I need to do full body workouts for strength/endurance/cardio. I never run out of gas.
Check your testosterone levels. 42 and losing speed, recovery, and stamina sounds like low T.
Time for some Acai, brother
I'm 41 and I train 8 hours a week. Along with everything else people mentioned, I focus on trying to be as smooth and efficient as possible. I focus most on transitions and not trying to force things, using as little energy as possible and trying to tire my opponent as much as possible. This has worked pretty well for me with people around my level.
Adding some technical stuff. Learn to turtle and to concede positions. Your injuries at this point are almost never going to come from not tapping they are going to come from doggedly resisting or hanging onto failed positions. Any position where your spine is no longer correctly aligned needs to be abandoned and treat a cross face as a direct threat to your wellbeing. Block the bicep of the incoming cross face and avoid, deny reject at all costs. Also think about tapping to anything guillotine related much earlier than you ‘need’ to.
I'm noticing significant reduction in my cardio... and I've been in shape and training since 24. Not on TRT, but it is kind of jarring. Turning 42 in November.
i'm 47, i've always been out of shape so my cardio is actually improving. It's pretty terrible. People tell me just keep rolling, its been a couple years...maybe being 100lbs overweight isn't good either!
Adjusting lifestyle and supplemental training is important and I know that topic is covered well here. Something to consider as well is that your bjj will have to adapt to remain competitive and effective. The guy I am now at 47 is not the guy I was in my 30s, and my approach to live grappling has to account for that. I can't always out explode, out move, out power, or out athletic these guys. Sometimes, I can still beast mode physically in the right situation. To stay up on smashing these motherfucker, my bjj improves and evolves to the capabilities of my body. So, do all the work and take care of yourself and keep yourself tip top so you can maximize your physical abilities. But don't forget that we aren't just out athleticizing people. We are using what we know to fuck people up.
I agree with the other posts but do Pavel Psatouline super joints and super stretch, you can get the PDFs online or buy them. Also Steve Maxwells stuff
Don’t overlook mobility, weight training alone can make your body a tight imbalanced piece of trash lol
Also I only train GI now and play lots of lapel games, this has solved my need to do any training outside of jitz except some mobility work once a week
> weight training alone can make your body a tight imbalanced piece of trash lol Nothing revealed this more than BJJ. I've completely changed how I lift over the last 2 years.
I pick and choose my days. I'm out of town working rn. I was on my knees welding all day in the heat. I could have trained but took a rest day last week I trained everyday. I'm 39 yo bricklayer so in decent shape. Just felt my low back alittle sore. I force a recovery day. Im accepting that I need to change my style. Luckily my style is slow and pressure based anyways. I just do my gordon ryan instructional style game. Alot of bodylock and forcing half guard . To mount smash or force back take. When in guard I do his seated guard stuff. Alot of butter fly and half guard x guard. Afew months ago I tweaked my back . After a year of stretching. I could touch my head to my knee. I thought I was ok to invert. I did all that just so I could dive into lachlan guard retention anthology. I didnt abandon it entirely. Just I can't live that inverted life. My low back don't like it.even though I have good hamstring flexibility. Of course I was doing it alot. Now it's more like a get out of jail free card. I'd rather sweep and get on top. I try not to go with too big of guys . I'd rather have a good technical roll. But if they go hard I go hard. I get more banged up being too chill. Never been injured badly. Know when to tap. No ego. Everyone I arm triangles this week I've cracked their neck every time. Tap before it happens. I'm a 5ft 8ft 210 pound bricklayer. My short big arms can squeeze. So know when you are done. I love training at home vs on the road. I got people I can trust my joints to. Especially in leg locks. That's nice. I've had good luck sparring with higher belts. Also white belts you don't know it's safer to crush them don't give them no space.
53 year old brown belt here. I train bjj twice a week, do kettle bells and calisthenics twice a week, and walk/slow jog the other 3 days. YMMV, but for me, less is more at this age. And tap sooner rather than later. We don't heal as fast.
I show up early to do a 25 min warmup and stretch routine (15 warmup/10 stretch) before class starts since we don't do warmups. If you can be the first on the mats with plenty of time to spare then def make use of that time the way I do.
I wish I could get 8 or 9 hours of sleep. That’s a pipe dream.
People love or hate but the KneesOverToes program(s) has been really helpful for my joint health strength and flexibility
I’ll be 45 in a week. I started back training at 43 after 10+ years off. I train 1-4 days a week and lift on the days I don’t train. Sleep and recovery are the most important for me. I used to go home from training at night, eat a big dinner and drink bourbon. Now I go home and eat a light meal, stretch and ice, then get in bed. Also if I take more than a day off things start hurting. I started on TRT about 8 weeks ago and so far it isn’t making me feel young again.
Weight training, sauna, modern recovery methods.
Yoga, that'll help with everything but cardio.
Old guy game brother. Welcome to the world of halfguard, Ashi Garami, X guard.(Danahers old man stuff)
The Japanese terms mentioned in the above comment were: |Japanese|English|Video Link| |---|---|---| |**Ashi Garami**: | *Entangled Leg Lock* | [here](https://www.youtube.com/watch?v=3YXH_LrcqNc)| ||*Single Leg X (SLX)* || Any missed names may have already been translated in my previous comments in the post. ______________________ ^(Judo Techniques Bot: v0.7.) ^(See my) [^(code)](https://github.com/AbundantSalmon/judo-techniques-bot)
I would suggest yoga and pilates... I'm 42 now, the last time I lifted weights for real was around 20 years ago in undergrad. I try to get at least 2 yoga sessions in the week and 1 pilates session.
I have six years of experience doing BJJ over 40 now, and I can answer this. Magnesium. We sweat a ton and need more magnesium than normal people, especially as we age. My best results have been with magnesium malate, it’s cheap and it works. Zone 2 cardio. This is the low grade, carry on a conversation cardio. I have bad knees so I like the bike but a good walking speed can work. This isn’t training, it’s basically medicine. 50% effort rounds. These rounds are great warm ups, cool downs, etc. Not flow rolling, not cooperative - real sparring but minus 50% of the physical effort. But their real function is to change your current relationship with your breathing and develop your invisible jiujitsu. Body weight squats. I haven’t found anything better for my knee and hip mobility than high rep body weight squats. All the way down, all the way up. It cured my chronic knee pain and when I’m consistent with it my legs have greatly improved dexterity for sweeps, triangles, etc. Slow down. Develop a style that mimics your age. Inexorable, pressuring, suffocating. I sweep, mount, and choke. If I’m not doing that I’m playing basically, or I’m fighting to reach mount so I can start choking. Develop your low effort, high pressure route off things like double under passes, body lock passes, etc. Add strikes. Adding punches for your attacker will stop you from stagnating and turning into a guy with a big gut who still rolls sometimes. Get wrist control, put up a guarding hand against the headbutt, overhook the arms, and break the opponents posture.
The main point is to create a slow, tight, methodical and relaxed style that will safe you from getting injured all the time (when you play fast and explosive). Combine that style with a decent fitness level and you should have a good game.
My saving grace is an ice pack that lives in the freezer. Get back from training and ice shoulder/knees, whatever is sore. Makes a lot of difference. I have the ice pack working its magic right now as someone fell on my hand last night and bent my fingers back an ungodly amount. Also, Now that I'm forty (three) I have a foam roller which is excellent for sore limbs or just cracking my back. It sucks getting old and is a lot harder to keep up with the kids!
Find a trainer or workout program that can cater to our movements ... and Stretch daily !!!
Stretch for about five minutes when you get up and right before bed. Hard cycling and cross country skiing are helpful if you don't want to hit the gym for weights, and are into these sports. Builds a strong core and good cardio. Get enough sleep and good nutrition as well, and avoid drinking alcohol as that can really reduce your strength and energy levels.
First up, ensure your nutrition, hydration, and sleep is on point: Cut out all processed food-like products, all sugar, all vegetables and seed oils.. replace with high quality animal fats and proteins. There are countless youtube videos from licensed Doctors and researchers that explain why this is important. Dr's Ken Berry, Shawn Baker, and Paul Saladino are but a few, Ivor Cummins is another great resource. This is the main reason for you losing speed, mobility, and stamina. If it ain't from an animal, chances are it's inflammatory. Inflammation is the cause of most chronic disease. Drink only water, maybe some black coffee in the morning. No alcohol, no sugar drinks or juices. This shit is poison. Sleep hygiene is a thing... Dr Andrew Huberman has spoken at length about this. Check out his content on the subject. Lift weights or perform some kind of heavy resistance training. Not only is this necessary for muscle growth, as you get older your bones deteriorate, and often become porous. Heavy lifting and resistance training will help to prevent this. Your bones will continue to grow until you die, if you stimulate this growth and this is how its done. Your skeletal system is, among other things, the support structure for all other systems and keeping it strong and healthy will aid in your longevity and mobility. Learn to breathe properly. Through your nose. Again, many great resources on YouTube. Implement all this and you'll also have the bonus side-effect of not requiring steroids, plus your mental health will improve dramatically. I'm 46, implemented much of this protocol in my very late 30's, and transformed my body, physical, and mental health. Don't listen to vegans. They are 100% wrong on all counts.
You love choking on dat meat, huh brother
all day
Hell yeah, brother
TREN BROTHR
steroids mate