How to Prepare Your Body for BJJ AFTER 40: Part 1

For even more help preparing your body for the stressors of Jiu Jitsu after the age of 40, here's a link for a 7 Day FREE trial for Team EP - the best strength and conditioning service for BJJ:
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LOTS of people begin training Jiu-jitsu after the age of 40, and certainly those that have trained through their 20's and 30's plan to continue training at this age.
We definitely can't train as heedlessly as we could at 18. So what ACTUALLY helps us stay resilient and active enough to train a combat sport? We took it upon ourselves to cover the most important details to keep in mind if you're training in your 40's.
Covered in Part 1:
Injuries - what causes them, how to manage them, and how to create a plan to return to sparring
Equipment - what do I actually need to train my body OUTSIDE of Jiu-jitsu?
Covered in Part 2 (coming soon):
Is lifting heavy dangerous - and how should I lift to get the results I want?
Will lifting make me less flexible - and how to I get mobile enough to train BJJ comfortably?
Recovery - what the heck actually allows me to recover? CBD? Massage guns? Acupuncture?
If you prefer to read your information, we've already covered a lot of this in our blog. Check it out here:
electrumperfor...

[@3nt3rtain]

I'm 43. Purple belt. I'm looking forward to these videos...

[@ElectrumPerformance]

Happy to have you! Parts 2 and 3 are also on our channel!

[@chuckduncan9098]

The hardest thing to "train" is the ego. I'm a 74 yo white belt with a 40 yo ego. Bad combination. You hit the nail on the head with jumping back into training when there is no pain with an injury. The new injury will be worse than the old one. Thanks for the info.

[@ElectrumPerformance]

You can get there though! Are you trying to actively work on it? If not, what do you feel like you can do to start addressing it?

[@chuckduncan9098]

Yes, I'm getting there. My goal is simple continue to learn and apply what I learn. Your training suggestions are solid and I do those things. My biggest issue is trying to come back to fast after an injury and I believe I have learned that lesson now. Thanks.@@ElectrumPerformance

[@zyncarla]

Just hit 40 and still lifting heavy 1650+ total not that I ever max out anymore. I was around a 1850 total in my early 30s reduced weights on deads and squats and started just doing high rep work but I can’t helps and go in and bench in the 4s for rep lol just feels good. But I just started my bjj journey with my with l son now that he’s old enough to do it. I’m definitely feeling the lack of stretching I did over the years lol but between the strength and years of wrestling background I’m having fun just need to stretch more and I added in some kettlebell circuits and took some of the powerlifting out and it seems to be helping for sure. My T levels are still in their 800s as a life time natty I don’t need trt yet but I can definitely see when people do if they haven’t taken care of themselves leading up to their 40s

[@ElectrumPerformance]

Glad to hear - keep lifting! And you can get tonsss of the mobility benefits if you emphasize ROM on exercises that allow for it - like deficit Bulgarian split squats. Keep it up!

[@dillonkernaghan8278]

I am also a fan of the Cosmere! I'm 30 and looking to get into B!jj! Love that I found this content

[@ElectrumPerformance]

Love Sanderson's stuff! And you should get started, you won't regret it

[@benkelly7182]

I started BJJ at 30! I’m now 40 and my next promotion is black belt. Enjoy the journey!

[@nicholasaustin2717]

I started at 39. I have been going twice a week for 12 weeks now. I wasn’t taking care of myself at all prior to showing up. After the first class I was sore for a few days, but I could still change my brake pads and use a non powered lawn mower. I have been very uncomfortable as a result of rolling, but my overall soreness is actually lower when compared to how I was feeling from being sedentary. So far I have had hip pain which I foam rolled away. I have had tennis elbow pain which I theragun’d to hell, Costochondritis which I bought a back pod for(a softball would have worked), knee pain so I made a backwards treadmill. None of the pains have been injuries to a bone even though they all made me think they were. I utilized some widely available physical therapy tools and I never had to tell my kids I couldn’t play with them. I would have quit from any of these pains if not for physical therapists YT channels.

[@ElectrumPerformance]

Hell of a story - keep it up! Do you lift at all by chance?

[@nicholasaustin2717]

@@ElectrumPerformance No. I know there are other reasons that I should lift. I know I will regret this decision when I am 70. When I train with weights, I develop impingement issues. I wrestled 20 years ago. I am faRmer strong. When I roll with most of my partners my strength needs to be dialed back if my goal is to learn. I can pass most half guards by stepping into full guards and stacking them, it’s fun but it’s a bad foundation. If my goal was to win I would lean into it. My goal is to be able to play/flow in a way that is competitive and fun for everyone.

[@oldercloudify]

I popped a rib last doing Zercher squats. I’m 48. I love heavy lifting, though.

[@ElectrumPerformance]

Was this a former injury? How long did it last? There's nothing wrong with heavy lifting, we may just need to pay attention to rate of change

[@oldercloudify]

Hello! I injured it two days ago - intercostal, I think. I’d been off for a week from a cold, and I went a bit heavier than I should have, I think. I love Zercher Squats a great deal, but I’ve only been performing barbell lifts for about 5 months.