BJJ is a combat sport that demands a lot from both the body and mind.
By the time I hit 35—after 10 years on the mat—my body was breaking down.
I was constantly injured, constantly in pain. Every day was a battle mentally and physically.
That’s when I realized something had to change—or I’d be forced to walk away from the one thing that had truly changed my life.
So I threw out everything I thought I knew about strength and conditioning and started from scratch. I opened my mind to new methods—new ways to build resilience and longevity.
I dove deep. I researched obsessively, interviewed experts, and tested dozens of ideas on myself.
What follows are the five practices that had the biggest impact—what helped me rebuild my body, stay pain-free (most days), and keep training now entering my 40s.
With these five tools, I got back on the mat, earned my black belt, and continue to train multiple times a week with confidence.
1. Rotational Strength Training
Most strength training moves in straight lines—squats, presses, deadlifts. But jiu-jitsu is anything but linear.
This was the movement pattern I had been neglecting for my entire training career. Ironically, it’s the movement humans are meant to do most frequently – with walking, running, and throwing.
Rotational strength builds the ability to twist, generate power in awkward asymetrical positions, and resist being folded like a lawn chair.
Tools like heavy clubs, landmines, and offset loading have helped me build strength that actually reflects up on the mat.
If you’re new to rotational training, start here, and watch your resilience and movement improve dramatically.
2. Loaded Mobility Training
Mobility without strength is only half the equation. You want to have access to your joints’ complete range of motion. But loaded mobility builds strength at the end ranges, where most injuries happen.
Imagine your joints like door hinges—loaded mobility is like oiling them under pressure, not just stretching them open.
Exercises like kettlebell Get-Ups, Hunter Squats, and Shin Box transitions have helped me move better, feel stronger in compromised positions on the mat, and save time by combining strength and mobility work into one efficient workout.
I use this and this program to build joint resilience before training or strength workouts.
3. Consistent Recovery
Recovery isn’t a reward—it’s the reset button for your nervous system.
No matter how hard you train, you only grow stronger if you recover properly.
And when you’re not recovered, that’s when you get hurt.
I treat recovery like brushing my teeth—a daily non-negotiable, not something I squeeze in when I feel wrecked.
Breathwork, daily walking, sauna, and complete rest days have helped me train more consistently than ever.
4. Isometric Strength Work
Isometrics are like medicine for beaten up bodies and cranky joints.
Holding positions under tension has built my joint stability, tendon strength, and neuromuscular proficiency (mind-muscle connection) more than any dynamic lift has.
They’ve become essential for “bulletproofing” my body—especially around the neck, elbows, knees, and shoulders.
Plus, they’re extremely time-efficient, only requiring a few minutes to get a complete workout, and have the ability to build strength and muscle even better than dynamic lifts.
5. Training the Mind
This one might matter most.
Jiu-jitsu already tests your mind, but intentional mental training makes you resilient against the inevitable setbacks that happen on the mat…and the hard truths that come with aging.
Adopting a mindset that you are not fragile, that your body can heal, and that you can remain resilient on the mats well into your 40s and beyond will help you accomplish things you never thought possible.
I use meditation to focus my mind, stoicism to strengthen my perspective, especially in adversity, and discipline to stay consistent.
When you build the mind, the body follows. Everything physical starts in the mind.
Final Thoughts
Resilience is earned.
But you need to have the right tools to work for it.
None of these tools are fancy. They’re simple, repeatable, and high-return.
Together, they’ve made me more durable, aware, and adaptable on the mat.
If you want to train for the long haul—not just the next comp—start here.
WHENEVER YOU’RE READY, THERE ARE 3 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with Foundations of Rotational Strength.
2. Fortify your body for BJJ with this free course on BJJ Resilience.
3. Join the free weekly newsletter here.
