Xande Ribeiro has built one of the most enduring careers in Brazilian Jiu-Jitsu history, and his continued success at a high level has left many wondering what’s kept him going for so long.
And, well, his answer isn’t particularly glamorous:
I wake up every day with pain.
Every day my shoulder hurts, every day my neck hurts, every day something hurts.I think this is something that we really have to deal with.
Despite the constant discomfort, the 45-year-old champion credits much of his longevity to balance and self-awareness built over decades.
From age 10 to 18, he trained five hours a day while still handling school, following a routine of school, homework, and training from 4 to 9 p.m. on repeat:
I’ve always believed a lot in technique. My defense system in Jiu-Jitsu was very good.
I think when you defend yourself very well, it helps a little bit. You don’t fall into a bad position.
His career has also been shaped by serious injuries, including breaking his knee twice between 2002 and 2004 and competing through a leg infection at ADCC 2003.
Those setbacks taught him the value of proper recovery rather than training through pain, a lesson that still shapes his routine today, which now includes yoga, massage therapy, physiotherapy, and varied movement work alongside modest strength training:
I can’t do bench press with 176 lbs (80 kg), my shoulders already hurt.
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