In season 2 of The Order & Progress Podcast I switched gears and dove hard into BJJ injuries – what causes them, how to prevent them, how to manage them, and how to recover as fast as possible so you can get back on the mats.
I did this for two reasons. First, because of the fact that if you do combat sports you are going to get hurt. They say it’s not a matter of if, but when. When you play a game of trying to submit one another with threat of injury or pain, injuries and pain are inevitable.
Second, I sustained a severe knee injury earlier in the year and noticed that I don’t bounce back like I once did. Age, time on the mat, and previous injuries all increase your likelihood of getting hurt doing jiu jitsu. And as I approach 40, I’m on a mission to make myself as durable as possible to stay on the mat as long as possible.
So I started reaching out to some of the best coaches, doctors, and athletes who are experts in injury prevention for jiu-jitsu. I learned a ton of valuable info about training methods, pre-hab and re-hab tools and strategies, and mindset shifts to prevent, manage, and recover from injuries.
Here are the best 10 lessons from the last 10 episodes.
1. Rotational Training Will Help Reduce Injuries And Improve BJJ Performance
I might be late to the game on this one, but in all of the certifications, workshops, and countless books and articles I’ve read on fitness and strength & conditioning, the importance of rotational training only came on to my radar recently.
Most programs are built around the big movements like squats, presses, and pulls. These are certainly important, however jiu jitsu happens in multiple planes, not just up and down, left and right. Your body twists, turns, rotates, and bends almost constantly while rolling.
And a lot of injuries can happen when there is a force combined with torque, aka a twist. The great thing is that you can build your capacity to generate and receive rotational force by adding it into your training.
Mark Wildman introduced me to clubbell training in 2021 and spoke about it in episode 11, and its made a world of difference on my durability and BJJ performance. Here are 5 rotational exercises you can add now to incorporate rotational training into your routine.
2. Overcoming Your Ego Is The Key To BJJ Longevity
When you reach your late thirties you start to notice that you just don’t have what you once did. For some, it’s their speed and explosiveness. For many of us, it’s our ability to recover. The body just can’t handle the volume and intensity it once did. Accepting this fact is the key to preventing future injuries.
Understanding that your body needs more time to warm up and more time to recover will prevent you from making stupid mistakes like jumping into a session cold or doing multiple sessions per day, back to back.
In episode 12 we also talk about the need to check your ego in the training room. At one point you might have been able to fight out of positions or submissions without sustaining much damage. When you get older, this becomes riskier.
You need to learn your new limitations and respect them. Tap early, tap to younger teammates even if they’re lower belts, and tap even when you think you might have a chance to fight out of it. This will go a long way for your BJJ longevity.
3. Build Durability By Training with Asymmetrical Loads
In episode 13 I had the chance to talk with 53 year old trainer Bill Maeda. Bill has developed a unique training system that has allowed him to maintain the body of someone 20 years younger while staying pain free.
His system is based around two main factors, breath training and lateral core training. He has found that by training the lateral aspects of his body he is much more resilient and can remain injury-free. He does this by training with asymmetrical loads.
In line with rotational training, asymmetrical training teaches the body to handle forces like you would on the mat. Rarely are you ever resisting or generating a symmetrical force that’s evenly distributed amongst your muscles and joints. Forces come unevenly and from all angles.
When you train with asymmetrical loads you fortify the body in a unique way that prepares you for the demands of jiu-jitsu. Improve your resilience and longevity with asymmetrical loads.
4. Slow Your Reps Down While In The Gym
Ryan Hurst is a lifelong martial artist and fitness coach who, nearing 50, has better strength, movement and mobility than someone half his age. Ryan has developed an entire movement system with his business partners over at GMB Fitness, however, one tip he recommends everyone do as they age is to slow down.
He explained in episode 14 how we often sacrifice movement quality for speed and while under stress. These factors often lead to injuries. One way to prevent that is to slow your reps down and perform the best quality reps as possible. This way, when you’re under stress you can maintain your quality as much as possible.
It’s an easy way to add longevity to your BJJ and fitness career. Just slow your reps down and focus on perfect form and optimal movement quality.
5. Train Your Heart For True Longevity and A Lifetime Of Fitness
When we think about injury prevention and longevity we typically think about the quality of our muscles and joints. In episode 14 fitness coach Maurizio Tangari brought attention to the muscle we sometimes don’t always consider, your heart.
He believes a healthy heart is the key to a lifetime of health and fitness. He trains his heart by using lighter loads for higher reps, and keeps his heart around 85% of his max heart rate.
Although training your heart might not lead directly to injury prevention, it will certainly help you maintain fitness for the long run, and to stay on the mats longer.
Start tracking your heart rate during your workouts, and try to keep it at 85% of your max when doing conditioning work.
Stay tuned for part 2 of 10 BJJ Injury Lessons & Tips From 10 Experts coming soon.
