How To Train More & Get Injured Less (Tip From Renzo Gracie Black Belt)

[@KarmaFlight]

53 year old blue belt checking in. This is the story of my life!

[@Taekwon-Brando]

I love rolling with the older blue belts man I find a lot of value in flow rolling and going easy

[@Tegardener666]

Respect!

[@bsnow17]

At least for this young guy, the “older” guys in the gym command the most respect from me. Keep it up!

[@PeterKofinas]

54 year old blue belt

[@SeagramPearce]

As a 35 year old blue belt, I've learnt to accept that while I'm in the best shape of my life, I want to do this for as long as I can. I'm there for the mat time, not the winning/hard rolling.

[@cdb0816]

34 year old blue belt here. Wish I could learn this lesson. I always plan on taking it easy, but as soon as my body gets warm it’s halfway impossible to dial it back. Good on you, maybe I’ll be there one day

[@pkraus02]

I’m 50, so I try not to go 100% more than one session a week. The problem is you need to tell your professor because they expect you to try harder. Also, be willing to tell people no when they ask you to roll. Some guys at the academy only have one speed, so I avoid them. I’ve already had one significant injury that had me away from the mat for almost six months. As they say, check the ego at the door.

[@tig3r_lily]

Been in it for 10 months now. Started aug 2019. So far i've had my shoulder crushed, neck crushed, baby toe broken. Just because I'm a big guy everyone goes fast and hard with me until I grab them and say "heyyyy slow down". Now I just roll with the purple and brown belt guys. They won't crush me because i'm still learning the "flow".

[@RicoMnc]

Yes, I would much rather roll with higher belts, they are much kinder and gentler about how they tie me up in knots...they have enough technique where they don't have to smash me into the mat all the time...

[@koalaofdeath2045]

Yeah, most people have no idea how to flow roll and get out of spots or sweep etc without using force as opposed to timing and proper technique

[@JamesRegan804]

Just my two cents as someone who's injuries prevented him from doing BJJ until this year 1) Anti-inflammatory diet. 2) Cold therapy 3) BJJ is for play - Save the intensity for extracurricular.

[@omarabdullaziz7587]

as a white belt.. whenever higher belts say "go slow and i will go slow with you" i tell them " i can only do 0% or 100%... i don't have control over how intense i go" they laugh then choke me to oblivion

[@mccay6433]

Ain't that the truth, brother. It's easy to get carried away.

[@michaelstanley2037]

A really simple tip to help you with that is to set a cap on yourself. Only allow yourself to try moderately hard, use 6-7/10 strength and speed, and try to think your way out of things. You will lose really bad at first and you will have to let people beat you with things that you could power or scramble out of, but you'll slowly learn and you'll slowly develop your technique to the point where you can actually beat people with only using 60-70% effort.

[@twocsies]

Just say, "OK, just let me know if I start going too hard." Then go 0%.

[@wikuserasmus1]

I'm a new, older white belt and in my 8 weeks of training I've picked up 4 substantial injuries. All courtesy of other young, spaz white belts. I realised this week after 2 weeks off that I have to make a decision: either quit or be considered rude by being more picky in choosing rolling partners. This has impacted my quality of family time and I am running out of patience with the young guns who have something to prove by popping a mid-life crisis shoulders.

[@andrewkarl5174]

Started judo at 58, BJJ at 59, now brown an blue belts, respectively. Tap early tap often, forget ego. And for me lots of yoga, and what has helped the most, collagen supplements.

[@amrap6833]

I will be 40 soon. Just started a few weeks ago. Planning on buying a yoga program and maybe going to a class a week. Just started up collagen and mct oil. Both of those plus cleaning up my diet has helped a lot. Added bonus I am able to see a outline of a six pack coming back. As a ex wrestler it was hard for me to tap and to stay off my back. Now I tap a lot and doing better not going to my belly.

[@TheWolfangst]

I get what you are saying about keeping the overall intensity low. I tore both of my hamstrings last fall when training Greco-Roman wrestling. I couldn't keep up with the intensity of the training sessions I participated almost daily and ended up injured. I'm 23 years old.

[@loganmyall660]

Young but deal with chronic pain. Staying in movement is so important. Learning how to active rest is the most important. I'm so glad that my gym offers a fundamentals class. A time I don't have to go super hard, I can focus on techniques and just staying in movement

[@RicoMnc]

I stepped off the mat 20 minutes before everyone else last night. We had a pretty intense drilling session that wore down my legs until they felt like burning jelly. Listen to your body.

[@mtnnoonan]

If you don't listen to it now, you'll have no choice but to listen to it later...

[@rileysimmen6821]

Hey man just started training. Your videos really help. just finished my fourth class and all I want to do is be in the gym. This sport feels much better on the body than other sports I played(Basketball and Football). Thank you.

[@danielbell4007]

I was legit thinking to ask you about this concept last week. I saw it on Joe Rogans podcast first, the guy was talking about flow-state training.

[@ComptonII]

Perfect timing on this video. 40 year old who just got back into jiujitsu training...

[@astro2069]

Same boat here

[@bradn.2287]

You’re not as old as you feel..

[@cdb0816]

Another point, Chewie- you did a video on conditioning for grappling a couple months ago and spoke on slower steady state cardio being your preference given the benefit for your aerobic system and the ability to recover easily. You’re a smart man, the cardiac output method is hands down the king of developing endurance... I’m going to kick it up a notch though. The more specific you can make your conditioning to your sport, the better. So instead of doing this method on cardio equipment, if you can find a training partner, flow rolling at the same intensity and time (70% MHR, 30-90 min, 1-3 times per week) is bar none the best way to develop endurance for grappling. And to tie into this video, the best way to minimize injuries. For absolute beginners, this really kills a lot of birds with one stone, being that they will get a lot more may time, experience and conditioning (which is generally terrible for newbies). It may be hard to find a training partner to commit to something so time consuming, but shadow grappling is a close second. If you can find somewhere to do it where no one can see you (it looks ridiculous lol), then you’re good to go. Sorry to ramble, just wanted to link these two concepts.

[@harvestblades]

Sigh. I'm 43, & as important as warming up really well is for me I was running late today & was feeling pretty good so didn't get to warmup as much as I like. Well pulled my groin so now who knows how long it will take until I can train again.

[@scottanderson2796]

Mine took like 6 weeks to heal even if it feels better don't go back early easy to re injury

[@marka.arcenas5211]

I agree I'd rather train in low intensity baby steps it.. what's very important in jiu jitsu is the breathing how to breathe.. so I can have alot of endurance and stamina that's why jujitsu is a challenge for me.. I'm just a very early beginner. It is a hard martial arts. Worth learning

[@durstiespace2270]

"Coach, I don't know what to do here." I say that everytime coaches roll with me. When I roll with other guys, I'll flip like a fish till I pass out. There's something about rolling with coaches that just makes me freeze up.

[@durstiespace2270]

@@JediNiyte that's it? OMG wish someone would havet told me sooner. LoL

[@user-bs4ck6zy8v]

Roll with your coach enough to where it becomes the norm! U have to be very comfortable when you're most uncomfortable. ✌🏼🤙🏼osss

[@GordaoSemFuturo]

I couldnt care less, thats when i try my best because my master is watching up and close. Time to shine and show progress!

[@user-bs4ck6zy8v]

@@GordaoSemFuturo straight up! Mando

[@cdb0816]

Try to roll with them more often. I roll hard with my coach twice per week every week (I know this isn’t possible fir everyone). Started out pretty timid, but after while we started going to the death every time lol.

[@EOW-nv1nc]

Started bjj in 1996. It’s now almost 2023 and still rolling. This is great advice. Try not to use too much strength or speed. Try to use technique on everything. To do this, you have to leave your ego at the door, as they say. If you get tapped, so what. No one cares. Keep training and learn from your mistakes. The “secret” to bjj is consistency over the long term. Can’t be consistent if you’re injured all the time.

[@rollinOnCode]

congrats chewieeeee! can't wait to see the new house

[@Boysoundtechniques]

Yas!!

[@potatosnacks5571]

Holy crap, I literally just left class and hurt my ankle and I see this!

[@Mdroudian]

i got kneed in the ribs on my first class and was out for 2 weeks. I'm starting back up tomorrow as my doctor cleared me (still a little sore). I'm Im 44 and afraid of reinjury; never had a rib injury before so it gets me nervous. One thing I learned from this rib injury... Now i know where to really punch in a street fight... damn that hurts.

[@mattlewallen1832]

Dang I feel ya there. I injured my ribs as well and had to sit out on the rolls for a few classes. Get the evoshield rib protector. It helps a lot to protect those ribs and inserts into a rash guard. It helped me a lot to heal up while rolling every day. I’m a white belt as well btw 👊🍻

[@Mdroudian]

@@mattlewallen1832 Thanks man... I'll look into that. Much appreciated!

[@dustinsegers4534]

Let those ribs heal up my man. I injured mine the 2nd week of BJJ and I tried to keep rolling and it just got worse and worse. I had to stop rolling for 6 weeks to allow it to completely heal.

[@hayseanward]

I think mat time and consistently are the most critical. I’m 43 and a white belt! I want to compete as well, but this time around I’m setting my own daily pace.....I’ve been injured in the past and I don’t care about winning in the gym all the time, I want to develop!

[@grindamadurin]

"Stay injured less" is going to be my new mantra!

[@PsilocybeJedi]

I began weight training 5 days a week and taking Deer Antler Velvet for the first solid 2 months of my BJJ training and I'm glad I did. I'm able to roll hard as fuck and push my body past its limits and wake up the next morning feeling completely recharged and ready to do it all again! 2 months into BJ J and I'm so hooked

[@nowidoitmyself2954]

How old are ya

[@PsilocybeJedi]

@@nowidoitmyself2954 Couple months away from being 30

[@chicagobearsfan2334]

I love the points you made, i also think training lower intensity more often is a great way to increase your work capacity so over time you may be able to go 80% twice as long as before

[@mattlewallen1832]

Great advice! Thanks for the video!

[@gymlaxbro]

I can’t stand when white belts act like the roll is a level 10 fight to the death using all strength and spazzy movements when I’m focused on longevity

[@graciescottsdale]

The worst

[@Chewjitsu]

Sometimes they can't help it. Their body is freaking out.

[@bane3991]

I stopped training intense a while back after raking up injuries and getting older. I go 100 percent in rolls sparingly. I feel fresh for my next training session, excited for the next BJJ day, and I see improvements. Most people train like their lives depend on it and they eventually quit or at least most of them do throughout the time.

[@Butterflylo328]

Thanks for the video, very true.

[@littledog188]

I'm 36 and started this year and I love it!!! Man I am sore after every class lol. Thanks for this I have been training for about 3 months 2 days a week a few times I missed because of work but I biggest thing is I'm 260 lbs and I think I'm just scared to hurt someone. I'm the heaviest of the class. We do have one guy 240lbs and I do roll harder with him but how do I get over mot wanting to hurt others? I mean they tell me not to worry but I don't know. I am losing weight and changing my I want to say diet but more of a lifestyle change I fail diets. Any advice for changing my mentality on this?

[@gregstokes7169]

Great video. I go with same flow. Congrats on new place, please post pics when you get settled in.

[@Chewjitsu]

You got it!

[@justineburgos4206]

Thank you for the information. My biggest deal is that I’m a young woman (5’2, 120 pounds) and I have a lot of grown heavy men as my teammates. So when I go against these guys I feel the need to use my maximum strength and techniques in order to get the rolls that I want. But because of this I get so many injures. My two worst ones were the two concussions I’ve gotten that made me blind and off the mats for so long. Any advice for women in bjj like me to not get hurt like that? Thank you!

[@justineburgos4206]

Been doing bjj for 4 years. Blue belt btw

[@keljo093]

Excellent advice! Good luck while you move in Bro.

[@jamescadenhead4542]

Congrats on the new House!!!

[@Chewjitsu]

Thanks!

[@travisvanderlaan9829]

Good luck with the move

[@williamsmith2184]

Love the videos, on this topic, I am barely 3 weeks into my BJJ journey. I either severely bruised or cracked a rib in my 3rd or 4th class..I’ve learned things since to guard that injured area, such as framing. I haven’t told anyone at my school about it, especially the guy that caused the injury. Should I keep training? Should I tell my training partners I’m injured? I am like a kid with a new toy and really don’t want to take a month off, what should I do?

[@xpat73]

I played rugby for years and never got injured. At 43 I started BJJ. In 3 years I have broken my nose (needing surgery), torn my MCL, and torn my groin. It's tough on the body.

[@cheekytitaable]

Yeahp! Meniscus tear 3 weeks ago. Healing, but at 43 I need to tweak my training to become efficient. I keep thinking to myself, this is a marathon, not a sprint. Thanks for the vids, so helpful, especially for this non spring chicken lol

[@Rumpl4Skyn]

Youre 43??

[@GOATLAVISH777]

This is what Firas Zahabi said on Joe Rogan, train for consistency not intensity. He even uses BJJ as an example saying if some goes hard on the matt 2 times a week but someone takes it easy 5 times a week for 3 rounds perfecting technique after 50 weeks one has done 100 hours and the other has done 150 hours, those extra hours will pay dividends

[@DEV-1nOnly]

Can you do a video on the triangle choke that Jorge masvidal got put to sleep by? Never seen a submission like that and want to know all the details about it

[@johnmedige1612]

Chewy! What do u think about private lessons as a 2 stipe 40 yr old white belt? ...been Doing a good amount of grappling lately...and im doing ok at my level...considering my age and health / cardio...lol...but im interested in do more privates... do u agree? Or should I train more?

[@xpat73]

I'm 47 now and that's the biggest difference. If I train for 2 hours and finish with 30 minutes of hard rolling, I need to take a day off after. Same with running. I can run for an hour and run a PB, but I need more recovery time. In my 20s that was not the case. It's just a fact of life. I am also obviously slower, heavier and less mobile. However, I am much stronger.

[@pepelepew4400]

Hey Chewy, I’m a new white belt. Are there takedowns you’d recommend focusing on as someone who’s 6’0” 220lbs against people my size/bigger vs takedowns that might be better against smaller people where I don’t abuse my weight advantage?

[@qpMONKEYMIKEqp]

Hey chewie, I’m currently recovering from an i groininal hernia. Know anyone coming back from something like that? Or anyone else have advice?

[@fortniteignite4985]

Hey mate, i had 3 hernia surgeries.. 2 inguinal and one abdominal. I am rolling just fine. Make sure to walk as much as you can while the wound is fresh. And don't train before 6 months passes. I did operation on left inguinal and abdominal at the same time and they are fine but i waited more than 6 months before coming back to train . But with 2nd operation of the right inguinal hernia i started training after 2 months and after 1st training after a cool down i felt pain. Now i have to get surgery again on the right inguinal hernia because I've ripped the mesh.. Take care and be patient with training

[@Diggyace14]

Grade 2 LCL tear is keeping me out. I want to train but I have to be able to walk too.

[@buckboogie5477]

It’s true,,, wen I was n my 20’s I could hang out all night and party go to work in the morning,, then train at night... fast forward 17years later not the case!!,, lol🙏🏻🙏🏻🇺🇸💪🏻

[@bluegorilla1006]

Jesus saves. Love you guys.

[@D_M_T_Experience]

Too bad he got put in the crucifix position...

[@travisrivas5298]

Congratulations on the house, Chew

[@Jitsroll]

Serious question why do we keep rolling in class after someone is submitted? Sometimes I empty my gas tank to get them to tap just to have to reset in the middle and usual I’m half the fight I was in the begging I just don’t see why in a tournament I’d win and move on

[@twinmommy24]

I’m stuck in my head. I’m an LMT & fear my arms & hands are going to be hurt or damaged. So I hesitate more now than ever.

[@TheSicilianoHandyman]

43 yr old blue belt with a goal of black belt by 55. I go 2-3 days a week any more I start getting injured. BJJ is a journey not a sprint.

[@dm8127]

Do you do any drilling or "going through the motions" on your off days in order to retain the muscle memory of the sequences, etc? I'm still white belt, making progress but realizing I need more rest days. Same age as you. Thanks.

[@TheSicilianoHandyman]

@@dm8127 I don’t drill on off days. I rest. I just make sure i am consistent in my training so I don’t forget too much in general. Just keep going. That’s the only secrete. If you watch a million videos, try new stuff all the time it just sets you back. I spent years, and still as a purple belt, stick to the basics, pressure, patience and wait for the submission. I’m slow and steady, never a spaz and don’t use a ton of strength when I roll. Maybe a few bursts but nothing like the white belt panic ;) as you learn more and control the roll more the easier it gets.

[@dm8127]

@@TheSicilianoHandyman Great info. Thanks again.

[@koalaofdeath2045]

I'm fairly young (20ies) and "even" I have found that I need to pace myself. I grew up doing martial arts but I'm lanky and not 6 foot tall. Definitely gotta get on top of my strength and conditioning for injury prevention but just chilling out in training and focusing on techniques instead of explosiveness/strength has helped a lot. Also helps for training while injured. Plus when I'm injured I'm reeeaaally picky about who I roll with. It's those chill upper belts 😉

[@TheArizonaRanger.]

Anyone have the problem with their ribs being sore when they first started? It's been hurting for about 2 weeks now.

[@kenc8472]

Me! 3 weeks in and I'm already having to take time off because the tissue under my left rib is hurting nonstop.

[@backside6193]

This happened to me on my first week, it hurt so bad I ended getting an X-ray to make nothing was broken

[@TheSicilianoHandyman]

Yes. It’s the pressure and micro fractures from all the weight. Take it easy, maybe a week or 2 off but don’t stop longer. Your ribs will heal up stronger and it will stop hurting. Whenever I had to take time off due to work for more than a month I would get the sore ribs all over again for about a month.

[@Libreater]

Hey coach if I want to be a complete fighter. For self-defense purposes or similar things. Does it make sense to train bjj in a gi ?

[@stupidandboot4507]

Do both. There's certain things about both gi and no gi that will help your game

[@graciescottsdale]

@@stupidandboot4507 yup.

[@amrap6833]

Gi will help during the times its cold and people have a jacket on or just have a button up shirt on. Nogi will be more useful for the warmer months.

[@beastlolo1904]

Hey chewy I had a question so Since Covid happened the gym that I went to was no longer having classes so a good friend told me about a place so I ended up joining there and they have kid programs so it’s a plus for the family i was a whit belt then I got promoted to blue belt and then the old gym started back up so I went back my old coach was giving me shit about my new belt kind bothered him but my old gym was closed for almost 2 years so I had to get active during the Covid times any help on that

[@blade8768]

Good luck with your move chewy 👌

[@Chewjitsu]

Thanks!

[@Rollsatroyal]

What do you think of the Daisy Fresh guys that train hard every day?

[@adamturowski3765]

I think that they can afford that because they are very young. And they are basically professional athletes having no obligations outside of mats. Unfortunately it is very likely that due to wear and tear they will be barely able to move in 10 years time.

[@Chewjitsu]

As I said in the video. It has its place for competition training.

[@R0b_Banks]

Hellooo Cleveland!!!

[@Karen-fs6lf]

Parntner selection is important when you get older

[@jiujitsustudent604]

100%. I pass on spazzy people and those who think every roll is a world championship. Wanna do this stuff til I’m old.

[@Boysoundtechniques]

King Chewy 👑🙇🏻‍♂️

[@grigoreturcan1368]

I got my injuries only when I tried to relax during rolling.

[@user-bs4ck6zy8v]

Simple math, stretch plenty! Drink water plenty! and rest plenty!

[@Keeroco]

........ But these amps go to 11?

[@Chewjitsu]

😂

[@yesete777]

Step one: chill the fuck out. Step two: roll with other people that have already learned how.

[@jackmurak]

This is me

[@newmanizer54]

Imagine posting what comment you placed... 8th btw

[@MasterTeep]

Maybe I should've watched this earlier...broke one of my lil toes today 😭

[@jakesharp5510]

BRO SAME 😂😂

[@xavier9319]

Fif

[@Bighandsdown]

Fourth 🔥🔥

[@Chilledbagel]

Second :(

[@holmology127]

How do I tell this in a way that doesn't make me look like a pussy as a white belt? 2 weeks in and this guy that's been doing BJJ years went way over board with me on a warm up roll. quitting is not in my vocabulary, but if this dude is going to go super hard at a 6am class for a warm up roll, idk what to do necessarily.

[@johnirizarryjr6508]

You see that little man making videos poking fun of chew? I prey chew rolls with him one day

[@seanbarker9272]

How old are you chewy

[@faradaystpete5683]

So pace yourself.

[@paisano316]

First!!

[@redshot1015]

couldnt take my eye off that knot on ur head ...

[@Chewjitsu]

Awesome

[@tomsavage1143]

Take 1ml of test a week for the rest of your rolling life

[@Bleachedhambone]

13th!!

[@eloypereyra919]

jewjitsu