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.

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In this Yoga for BJJ session, designed specifically for Brazilian Jiu-Jitsu practitioners, we focus on improving flexibility and strength in the wrists and ankles. Whether you’re a seasoned grappler or just starting out, enhancing mobility in these crucial joints can significantly benefit your performance on the mats and help prevent injuries. Join us as we guide you through a series of yoga poses and exercises aimed at increasing range of motion, stability, and resilience in your wrists and ankles. Incorporate this routine into your training regimen to enhance your BJJ game and support overall physical well-being.

Please use the code “JITSEASY10” for all your DVD & Digital Download orders at Digitsu bit.ly/2S9kMg4 to get 10% off (and help my channel out)! Thanks for the support
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I received an Instagram question asking about how to decrease neck tightness after BJJ training.

This is a common issue as the neck is a constant area used for control as well as submissions. The neck muscles are very important in protecting you from chokes as well as for positioning among many other things.

In grappling, we tend to overuse some of the muscles surrounding the neck and as a result, tightness, increased tension, and pain can ensue.

It is vital to keep these muscles from getting too tight and sore for proper neck function but also for mobility and pain reduction.

Here are my key tips and exercises that I focus on to help with this process.

Also something that is very important to injury reduction of the neck is neck strengthening! The Iron Neck is one of the best pieces of equipment that I have found to help with neck strength, mobility, and decreased risk of neck injury!

You can purchase an Iron Neck at https://bit.ly/2XHkNNh and use my code JJT10 and get 10% off your total!

Iron Neck Unboxing Video: https://youtu.be/GW08PaniuqE
Iron Neck Initial Thoughts and First Use: https://youtu.be/IT61FroDw4A
Training With The Iron Neck (Exercises For BJJ) https://youtu.be/SGNkcSjS1SE

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!

Offering on-line virtual consulting as well! Learn more: https://jiujitsutherapist.com/consulting

Song Code: MZ4HPMPJYGBDCSYK

Please use the code “JITSEASY10” for all your DVD & Digital Download orders at Digitsu bit.ly/2S9kMg4 to get 10% off (and help my channel out)! Thanks for the support
Join our Private Facebook Group

The post How To Prevent Neck Tightness (After BJJ Training) appeared first on jitseasy.