Training as a Brazilian Jiu-Jitsu practitioner at an older age comes with a unique set of challenges. However, these challenges can be mediated through the following tips, which will help you continue to improve at Jiu Jitsu even when you are no longer in your 20s.


Train Efficiently Rather Than Harder


When you age your body changes drastically. This must also reflect in the way you train and take care of yourself. Instead of training harder, train smarter. Do not overtrain and get to know your body so you can push yourself to maximize your training quality instead of maximizing your training quantity.


A good way to maximize training quality for Jiu Jitsu, in particular, is to focus more on drilling and technique opposed to sparring. Working toward improving and mastering technique will help you get an edge over your opponents, even the younger ones who have not had as much experience and time to build skill in this area.  


Take Great Care of Your Body


Now that your body is getting older, you’re going to have to fuel and nourish it in different ways. Really stay in tuned to what your body is telling you and your needs. Listen to yourself when you need to stop or take it easy, and take care of your injuries when you are in pain.


Another important facet of this topic is nutrition and staying healthy outside of your sport, including mental health. When you are leading a healthy, balanced lifestyle outside of your Jiu Jitsu it will undoubtedly transfer into helping you perform at your best. Jiu-Jitsu is not just a game on the mats, but one that is affected by all facets of someone’s life, from their nutrition to their mentality, to their overall being.


Warm-Up and Cool-Down Correctly


This goes hand in hand with training efficiently and taking care of your body. Making sure that you get in a full and proper warm-up and cool-down in will help prevent injury and maximize performance.


For some tips on how to maximize a warm-up and cool-down specific for Jiu Jitsu, check out this website.


Some Extra Gear Can Help


Some advice for remedying and preventing strain that comes with age: it is okay to throw on some extra gear! After being involved in Jiu Jitsu for years it is inevitable that you will have recurring injuries and muscle strain, or other issues such as arthritis, tendinitis, inflammation, or more. Getting supportive gear can really help these issues so you can continue to perform your best at all times.