Are you training Brazilian Jiu Jitsu in your 40s, 50s, or even 60s? This video is all about how older grapplers can stay healthy, avoid injuries, and keep improving on the mats.

I’m Marc Barton – black belt, full-time instructor, and former emergency medicine doctor. I started BJJ at 30, earned my black belt at 40, and now at 49 I feel stronger and more resilient than ever. In this video, I share my Top 5 Tips for Older Grapplers – practical advice backed by science and experience.

What you’ll learn:
✅ How to choose training partners wisely and avoid unnecessary injuries
✅ Why strength training off the mats is essential after 40
✅ The best mobility and warm-up routines for older grapplers
✅ Nutrition strategies that actually improve recovery and performance
✅ Why sleep is the ultimate recovery tool for BJJ longevity

These tips are for anyone training BJJ later in life – whether you’re a beginner starting at 40+, a seasoned grappler in your 50s or 60s, or just someone who wants to train smarter and roll for years to come.

Who this video is for:
• BJJ beginners starting later in life
• Grapplers over 40, 50, and beyond
• Instructors who want to help older students train safely
• Anyone interested in injury prevention and Jiu Jitsu longevity

Don’t forget to like, subscribe, and drop a comment if you’ve got your own tips for training BJJ as an older grappler.

👉 Want even more help improving your Jiu Jitsu? Download the free How to Suck Less at Jiu Jitsu eBook here: https://www.jiujitsubrotherhood.com/pages/how-to-suck-less-at-jiu-jitsu

Massive thanks to the legendary @jamescooperbtx for making this video possible!

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📚 References & Further Reading

Tip #1: Training Partners & Injury Risk:
– Scoggin JF, Brusovanik G, Izuka BH, Zand MS, Rettig AC. (2014). Assessment of injuries during Brazilian Jiu-Jitsu competition. Orthop J Sports Med, 2(2):2325967114522184.
– Andreato LV, Lara FJD, Andrade A, Branco BHM. (2017). Physical and physiological profiles of Brazilian jiu-jitsu athletes. Sport Sci Health, 13:157–165.

Tip #2: Strength Training & Longevity:
– Westcott WL. (2012). Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep, 11(4):209–216.
– Momma H, Kawakami R, Honda T, Sawada SS. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med, 56(13):755–763.
– Fragala MS, et al. (2019). Resistance training for older adults: position statement from the National Strength and Conditioning Association. J Strength Cond Res, 33(8):2019–2052.

Tip #3: Mobility & Warm-Ups:
– Behm DG, Chaouachi A. (2011). A review of the acute effects of static and dynamic stretching on performance and injury prevention. J Strength Cond Res, 25(12):327–341.
– Herman K, Barton C, Malliaras P, Morrissey D. (2012). The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation. Br J Sports Med, 46(14):103–110.

Tip #4: Nutrition & Recovery:
– Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, 52(6):376–384.
– Monteiro CA, et al. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutr, 22(5):936–941.

Tip #5: Sleep & Recovery:
– Walker M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
– Fullagar HHK, Skorski S, Duffield R, Hammes D, Coutts AJ, Meyer T. (2015). Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports Med, 45(2):161–186.
– Mah CD, Mah KE, Kezirian EJ, Dement WC. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7):943–950.
– Spiegel K, Leproult R, Van Cauter E. (1999). Impact of sleep debt on metabolic and endocrine function. Lancet, 354(9188):1435–1439.

It’s important to have a healthy mindset in your training as you get older. Set realistic goals for yourself and achieve them to keep yourself safe and motivated.

When you’re doing BJJ over 40 and want to stay competitive on the mats (or at least not get injured) it’s time to start doing things differently… Check out https://www.grapplearts.com/oldguard for more information about BJJ for Old F***s which is now available in online streaming and physical DVD format.

BJJ for Old F***s is your guide to surviving and thriving in BJJ after age 40.

This instructional focuses on the guard position. It includes the concepts, techniques, combinations, strategies and drills you need as an older grappler to hold your own against and even dominate younger, more athletic opponents.

Every technique BJJ for Old F***s is chosen to work to be as low risk and high reward as possible because we know that if you’re injured you can’t train.

This instructional gives you the very best shortcuts gleaned from 55 years of jiu-jitsu training (and 70 years of martial arts training) by the two authors combined.

I think grapplers age 40 and above will get TREMENDOUS value from the this instructional.

WHO ARE ROB BIERNACKI AND STEPHAN KESTING?

Your guides in the BJJ for Old F***s instructional are, Rob Biernacki (46) and Stephan Kesting (52), both of whom are very experienced BJJ black belts

Rob Biernacki is a BJJ black belt, and head instructor of Island Top Team. He’s among the forefront of the new wave of BJJ instructors, using sports science, biomechanics, kinesiology and a conceptual approach to the martial arts.

Rob has traveled to train with Marcelo Garcia, Caio Terra, Eddie Cummings, Paul Schreiner, and Henry Akins, Ryan Hall, Dean Lister, Jake McKenzie, Ricardo Liborio, and Charles McCarthy from ATT from whom he received his black belt.

He frequently teaches seminars at academies throughout North America and is sought after for private instruction by other BJJ instructors seeking cutting edge information.

He has also coached high level competitors like BJJ legend Yuri Simoes, Bill Cooper, Kyle Boehm and others to victory in high level competition.

Stephan Kesting is a BJJ black belt who has trained for over 40 years in the martial arts, including many grappling arts like BJJ, sambo, judo, submission wrestling and shoot wrestling.

His Youtube BJJ videos have over 64 million views. He’s produced 36 BJJ instructionals, and has published 3 books on the topic.

Stephan has worked with Rob Biernacki on a number of very successful instructionals including The BJJ Formula, The Modern Leglock Formula, The No Gi de la Riva Formula and The Submission Formula.

The underlying theme of their previous work is scientific and biomechanically-based approach to Brazilian Jiu-Jitsu. These instructionals have been described by many as the best, most useful instructionals they had ever seen.

The BJJ for Old F***s instructional will definitely improve your skills, reduce your injuries, and improve your longevity on the mat. And help you tap out lots of young punks. What’s better than that?

https://www.grapplearts.com/oldguard

Thanks so much
Stephan Kesting

In this video, Mike Bidwell teaches us how to apply the ‘Back-O-Plata’ choke. This clip is taken from Mike’s instructional video ‘The Leg Strangler’, which is available on the Jiu Jitsu Brotherhood store here: https://bit.ly/351AYcp

This program has all the wizardry you’d expect from the Spider Ninja but with basic concepts that anyone, even beginners can pick up.

Everything is explained in simple steps that are easily translatable.

Each move is filmed with multiple angles, slow motion, and the highest quality video so you don’t miss a single detail.

You’ll propel your success with our special stretching and drill section. You get all the building blocks and support tools to catapult your learning.

Dive into the most technical, comprehensive leg choking system ever created.
– This complete strangulation system is filled with creative chokes, drills, stretches, and dozens of lethal attacks using the lower limbs.
– You’ll become the most dangerous ninja on the mats when you activate your new set of weapons!
– We didn’t just stop at chokes either… There’s tons of crafty joint-locks, traps, and submissions using the legs.
– We’ve included tons of no-gi moves, collar chokes, stuff for MMA, tournaments…
– This thing is loaded with NEVER BEFORE SEEN submissions!
– Enjoy clear, concise easy-to-follow instruction – Perfect for all levels. Includes the fundamentals of each attack plus advanced set-ups and details.

Available on the Jiu Jitsu Brotherhood store now: https://bit.ly/351AYcp

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Subscribe to our YouTube Channel:
http://www.youtube.com/jjitsubrotherhood

For more Jiu-Jitsu and grappling tips, visit:
http://www.jiujitsubrotherhood.com

The Jiu-Jitsu Brotherhood official store:
https://bit.ly/3emVxSN

Free Beginner’s Guide to BJJ:
https://bit.ly/36rBgIQ

Free Jiu-Jitsu Training Secrets Guide:
https://bit.ly/2A9m9rf

Headhunter is the most dynamic neck-attack system in the World. It is available on the Jiu Jitsu Brotherhood store now: https://bit.ly/2D4Po0e

The incredible new submission system created and conceived through the eyes of BJJ black belt and BJJAfter40 founder Mike “Spider Ninja” Bidwell.

Over 4 hours of the most progressive and creative jiu jitsu attacks ever seen:
– Headhunter focuses on chokes and strangles but includes tons of joint locks, foot locks and more.
– See through the eyes of a black belt – every detail, angle and closeup is there!
– Tons of Gi & No Gi moves – almost everything is translatable to submission grappling and BJJ
– Get Mobile! Includes a full stretching sequence that corresponds to the moves in the instructional so you can easily develop the skills needed to effectively perform the moves.
– Review each segment with close-ups, on-screen instructions, multiple angles, and slow motion.
– Enjoy clear, concise easy-to-follow instruction – Perfect for all levels.
– Includes all the moves made famous by the ‘Spider Ninja’ like: The Cryangle Choke, Kraken Choke, Ninja Roll Chokes 2.0, The Seppuku Choke, No Gi Spider Guard Attacks, Multiple Triangle attacks from inversions / unorthodox positions, Spider X Guard, Head Lopper Choke, Multiple Back takes / attacks and MORE!

Available on the Jiu Jitsu Brotherhood store now: https://bit.ly/2D4Po0e

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Subscribe to our YouTube Channel:
http://www.youtube.com/jjitsubrotherhood

For more Jiu-Jitsu and grappling tips, visit:
http://www.jiujitsubrotherhood.com

The Jiu-Jitsu Brotherhood official store:
https://bit.ly/3emVxSN

Free Beginner’s Guide to BJJ:
https://bit.ly/36rBgIQ

Free Jiu-Jitsu Training Secrets Guide:
https://bit.ly/2A9m9rf

Meet Glenn Heggsted – Glenn is a 66-year-old 4th-degree black belt and he shares his wisdom on remaining vital and continuing to train as you get older.

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Subscribe to our YouTube Channel:
http://www.youtube.com/jjitsubrotherhood

For more Jiu-Jitsu and grappling tips, visit:
http://www.jiujitsubrotherhood.com

The Jiu-Jitsu Brotherhood official store:
https://bit.ly/3emVxSN

Free Beginner’s Guide to BJJ:
https://bit.ly/36rBgIQ

Free Jiu-Jitsu Training Secrets Guide:
https://bit.ly/2A9m9rf

Are you a Gi connoisseur? In my latest instructional LAPEL HELL we cover all kinds of sneaky gi chokes. This video is a version of the Ninja Roll (without the roll)… We cover this and many others in nine old chapters, one hour+ of detailed instruction.

Go to our Flow-Jitsu On-demand store (powered by Vimeo) for more information! On Sale this week only. http://www.vimeo.com/ondemand/lapelhellchokingsystem

Enjoy this slick little guard pass to back take / baseball ⚾️ choke combo. It can be practiced as a whole series or dissected into individual parts.

Also available as a free download (linger version) on our Vimeo on-Demand site. http://www.vimeo.com/flowjitsu

Wrist locks are the ultimate weapon in a ninjas arsenal. Everyone is a target – nobody has strong wrists! They’re easy to get too and require no special skills (like flexibility or acrobatics). As a smaller practitioner and 50+ grappler I need every advantage I can get! In my newest video “Playing Dirty! Ultimate Wrist Locks” I’ve compiled all the wrist locks from the BoneBreaker Instructional into one solid, 30 minute video. It includes wrist locks from all four positions (guard, side, mount, back) with multiple entries. Includes a full review video with multiple angles and more. Become the most lethal ninja on the mats… Playing Dirty never felt so good…

Available for a special (this weekend only) price!
go to: http://www.vimeo.com/FlowJitsu

When I first introduced the CRYangle Choke some people were skeptical. They called it the “unicorn” and said you’ll never see it in competition. But alas the “unicorn” has now successfully been hit at Black belt in the Worlds, Pan Ams, Euros and Fight 2 Win Pro…

In this instructional CRYANGLE Essentials (from the a Headhunter instructional series) I share all the details on this amazing Choke. It’s truly the ultimate trap as it’s the only submission that gives you direct access to ALL the joints: neck / arm / leg all in one nasty submission. The CRYangle doesn’t require you to have crazy Flexibility … but rather it works even better on those annoyingly flexible partners! Now you can make them suffer 😉.

CRYangle Essentials is ONLY available at our new On Demand site http://www.vimeo.com/Flowjitsu Get after it ninjas!

Ever saw someone invert? Wish you could perform those same show stopping moves? Now you can with the Spider Ninja’s ultimate guide to going upside down where inversions are truly for everyone!
Click on the link below to get your download now!
https://vimeo.com/flowjitsu
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Be sure to like, share and subscribe for the best in BJJ! Comment below if you can invert?
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Subscribe to all social media outlets including facebook & instagram @BJJAfter40

Every great trilogy has a finale that blows the mind.

First there was the HEADHUNTER…

then came the BONEBREAKER…

Now get ready to unleash your longest, strongest weapons with the LEG STRANGLER!

Master the Ultimate set of weapons: your legs!

This program has all the wizardry you’d expect from the Spider Ninja but with basic concepts that anyone, even beginners can pick up.

Everything is explained in simple steps that are easily translatable.

Each move is filmed with multiple angles, slow motion and the highest quality video so you don’t miss a single detail.

You’ll propel your success with our special stretching and drill section. You get all the building blocks and support tools to catapult your learning.

Dive into the most technical, comprehensive leg choking system ever created.
This complete strangulation system is filled with creative chokes, drills, stretches and dozens of lethal attacks using the lower limbs.
You’ll become the most dangerous ninja on the mats when you activate your new set of weapons!
We didn’t just stop at chokes either… There’s tons of crafty joint-locks, traps and submissions using the legs.
We’ve included tons of no-gi moves, collar chokes, stuff for MMA, tournaments…
This thing is loaded with NEVER BEFORE SEEN submissions!
Enjoy clear, concise easy-to-follow instruction – Perfect for all levels. Includes the fundamentals of each attack plus advanced set-ups and details.

Get this today before someone gets this on you tomorrow! GO HERE FOR MORE INFO!!! https://store.jiujitsubrotherhood.com/products/the-leg-strangler-submission-system

Follow us on social media!
instagram @BJJAfter40
Facebook BJJ After 40
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Get your own handcrafted, American made products for Jiu Jitsu, MMA, BJJ, Grappling and Lifestyle from: https://originmaine.com
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Stay on the mats with White Crow Botanicals! Their mission is to create unique and powerful herbal products that rejuvenate and heal the body, while educating and inspire the minds of people through the wisdom of nature. https://whitecrowbotanicals.com
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Experience the pinnacle of quality with APEX CBD products. https://apexhempoil.com

In this Instagram Q & A video we discuss all kinds of great topics…. progression on the mats, longevity, injuries, sustainability… and so much more! Grab your coffee ☕️ or cup of tea and tune in!
Be sure to like, share, subscribe and comment below with your questions!

Train at home!
Get your copy of The HeadHunter, The BoneBreaker and The Leg Strangler at:
https://www.jiujitsubrotherhood.com
.
.
Follow us on social media!
instagram @BJJAfter40
Facebook BJJ After 40
.
.
Get your own handcrafted, American made products for Jiu Jitsu, MMA, BJJ, Grappling and Lifestyle from: https://originmaine.com
.
.
Stay on the mats with White Crow Botanicals! Their mission is to create unique and powerful herbal products that rejuvenate and heal the body, while educating and inspire the minds of people through the wisdom of nature. https://whitecrowbotanicals.com
.
.
Experience the pinnacle of quality with APEX CBD products. https://apexhempoil.com