The Ten Commandments of BJJ Over 40 – Part II
This is part two of the two-part series about the Ten Commandments of BJJ Over 40. The post is based on a video by Rick Ellis of The Art of Skill, who is probably one of the most well-known voices talking about Old Man Jiu-Jitsu. As Rick notes in the video below, older practitioners of jiu-jitsu should not approach martial arts in the same way as someone who is half their age. On the one hand, older individuals can risk injury. On the other hand, they’re unlikely to thrive when they train like they’re in their teens or twenties. Making just a few amendments to how they train can not only keep them healthy; it can make them better at jiu-jitsu.
You can read the first part of the post here. We’ll now continue where we left off.
Commandment Six: Warm Up Thoroughly
Even if you’re younger, getting warmed up is going to prevent minor aches and pains, as well as more serious problems like sprains. The issue is even more important for older athletes, especially since most athletes over the age of 40 have accrued at least a few injuries over the years that can flare up if they just jump into a workout cold.
In addition to warming up at the start of class and before engaging in any other exercise, Rick also recommends easing into rolling. The first roll should be more technical and a little less intense. As you get into your second and third roll, you can build the intensity. Once you’re done, you should then cool off by stretching before heading home.
Commandment Seven: Learn to Breathe
Yes, you know how to breathe. However, there’s a difference between breathing to keep yourself alive and breathing to bring in enough oxygen to optimize athletic performance. Believe it or not, this is a skill that you can develop. Through a practice known as either belly or diaphragmatic breathing, you can bring in far more oxygen to your body to provide fuel for your muscles.
While learning this technique is relatively easy, it takes practice to learn how to do it while on the mat. It also requires strategy because it is not something that you can do when you’re really exerting yourself as you move through a difficult sequence. As Rick notes, focusing on your breathing is also similar to focusing on the pace of the fight. In both cases, learning how to control them will give you a strategic advantage.
Commandment Eight: Be Selective When Rolling
It’s okay to say no to people when they ask if you want to roll. If there is a person who has a reputation for needing to redline whenever they roll or if there’s a person who has a significant weight advantage, don’t go for it. If you’re not comfortable with someone, just don’t do it. Especially if you’re a white belt or even a blue belt, dealing with someone who is going to take you really far outside of your comfort zone is going to lead to problems.
“If you don’t advocate for your own safety, no one else will,” Rick says.
Commandment Nine: Tap Early
The saying “tap early, tap often,” gets tossed around a lot of gyms, but it’s easier said than done. Your ego can get in the way of your best interests, and you can end up pushing yourself even when it is far safer to admit that you’ve been bested.
If your opponent has set up a choke and it’s unlikely that you’re going to get out of it, just tap. This is not to say that you should tap whenever you find yourself against the ropes. You shouldn’t. However, when you recognize that you’re going to have to really exert a lot of strength and energy to get out of something during practice, it is best to just tap.
Commandment Ten: Prioritize Recovery
One of the most unfortunate things about getting older is that your body will need more time to recover after exercise. Rick recommends taking a proactive approach rather than just resting. For example, if you have a hot tub, jump in to loosen up your muscles after practice. Do some mobility exercises and yoga in the morning to get your stiff joints moving again. While you’re at work, make sure you’re moving around. If you have a desk job, make sure you get up and move around every 30-60 minutes.
You should also be conscientious about hydration (as noted in Commandment Five) and your diet. This doesn’t just mean plowing through a few protein shakes. Rather, you should be eating lean proteins after you work out or go to practice. You should also consider your diet the following day. Make sure you’re getting a good mix of protein and carbs to give you energy in the morning and to sustain you throughout the next day.
As Rick notes, active recovery is about moving your body and keeping yourself limber. Don’t just sit around and rest when you’re recovering. “When you’re older, you need to help yourself recover,” he says.
Most of these commandments may seem like overkill to someone in their 20s or early 30s. This is because you tend to take your endurance for granted when you’re that age. You recover quicker, you have better mobility, and you can bounce back from injuries a lot easier. As you get older, you need to take proactive steps to ensure that you can continue practicing jiu-jitsu into your golden years.