Do you find yourself as an older Jiu-Jitsu student? Perhaps you’ve just begun your journey and have some questions. Or possibly, you have a bit of experience already but aren’t certain what to do next.
Having advanced age requires some extra considerations when training in BJJ. Nonetheless, don’t worry – these adjustments can help make you as proficient (or even more than) other students at the gym.
If you’re usually overpowered by your younger and more athletic peers, then you’re familiar with how discouraging that can be.

How are you supposed to compete and keep up with the younger athletes in Jiu-Jitsu?
They’re faster, more explosive, possibly stronger… What can you do?

John Danaher emphasizes that BJJ is a sport that rewards knowledge, strategy, and technique over raw physical attributes.

“You may be slower, but you can be smarter. You may lack physical explosiveness, but you can develop an understanding of leverage and timing that far exceeds that of your younger peers.”

Leverage Over Strength: Danaher explains that Jiu-Jitsu is fundamentally a game of leverage. As you grow older, it’s crucial to develop a deep understanding of how to use minimal effort for maximum effect. This involves mastering positions that neutralize an opponent’s physical advantages.

“The key for older athletes is to focus on positional control and technique. When you know exactly where to place your weight and how to direct force, you no longer need to rely on strength.”

Efficiency in Movement: Efficiency becomes even more vital as your body ages. Danaher advises older practitioners to focus on minimizing wasted movement and conserving energy. This not only allows you to last longer in matches but also to frustrate younger opponents who may rely on bursts of energy.

“Every move you make should have a purpose. The more efficient you are, the less likely you are to tire out against younger, more aggressive opponents.”

Mental Edge and Patience: One of the most significant advantages older athletes possess is experience. Danaher encourages older students to use their greater understanding of the game to outthink younger competitors.

“Patience is a powerful tool. Younger athletes may rush, but an experienced practitioner knows how to bide their time and capitalize on mistakes.”

Adapt Your Training: While younger athletes may be able to train more frequently with fewer consequences, older practitioners need to be smarter about their training regimes. Danaher recommends adjusting training intensity to prevent injury and ensure longevity in the sport.

“As you age, it becomes more important to focus on technique over volume. Train smart, and always prioritize recovery.”

Danaher’s advice emphasizes the intellectual and technical nature of Jiu-Jitsu, making it a sport where older athletes can thrive even when faced with younger, faster opponents. With the right approach, you can continue to progress, improve, and compete effectively as you age.

As Danaher says, “In the long run, technique beats strength, and knowledge defeats speed.”