One of the biggest causes of injuries (and easiest to prevent) is too much training volume. Many people try to cram too much work into their weekly schedule.
When you’re past 35 this strategy will end with you off the mat, and likely on the couch with a tweak, strain, or regrettably, something worse.
Smart programming becomes a must when you’re past your prime.
Not only will it help prevent those unwanted injuries and overtraining, it frees up and organizes your time.
Minimalist, high-value exercises and training methods combined with intelligent program design is your best shot at a long, pain free career on the mats.
But many people don’t know what that looks like or where to begin.
Here’s an easy template that manages time and ensures continued progress.
What Are Your Priorities and Needs?
Before we get into the schedule, it’s important to consider your own personal training and time management needs.
Some of us have the luxury of getting to the gym more than twice a week. Others need the maximum benefit from just a few sessions.
Some of us need more time developing mobility, others need more strength.
You must consider first, how many days you can commit to training, then, what physical qualities are a priority to you.
Most people who read this blog are hobbyists training BJJ just a few times a week, and are focused on injury prevention, strength and longevity – so we’ll focus on that.
Qualities Needed For BJJ Resilience & Longevity
The resilient grapplers needs to be strong, stable, and mobile in all directions, with adequate metabolic conditioning.
This includes linear strength, strength endurance, and circular strength, aka rotational strength, or strength at odd angles like you get from swinging clubs.
You also need strength at the end range of your joints’ mobility. This can be accomplished through loaded mobility training.
Strength endurance training can often be used to improve metabolic conditioning, as can power training.
As you can see, the demand is quite high, however, we can accomplish much of what we need with the following training split.
BJJ Strength & Conditioning Training Split
I recently interviewed legendary BJJ Strength Coach, Steve Maxwell, who explained that after years of trial and error, he found that just 1 day per week of strength training was needed for competitive grapplers.
This meant that if you’re on the mats more than 4 days per week, you’re best served with just one strength session to build and maintain strength without the risk of overtraining or injury.
Keep that in mind if you’re the hard charging type past age 35.
For our example, we’ll use the hobbyist who trains BJJ 3x per week.
My friends at Bulletproof For BJJ recommend a 2-3-3 split of 2 strength sessions, 3 BJJ sessions, and 3 mobility sessions per week.
I like this model a lot, but also believe mobility training should be a daily thing if longevity is your goal, so I changed it up slightly.
I recommend daily mobility plus 2 strength sessions, 3 BJJ sessions, and 3 loaded mobility sessions per week.
The beauty of our latest Club Swinging programs is that they plug perfectly into this model, and deliver multiple qualities listed above in one complete session.
Let’s dive deeper and look at this split on the calendar, with 2 mandatory rest days included.
BJJ Training Template
SUN |
STRENGTH / POWER |
MON |
LOADED MOBILITY / BJJ |
TUES |
REST |
WED |
STRENGTH / POWER |
THU |
LOADED MOBILITY / BJJ |
FRI |
REST |
SAT |
LOADED MOBILITY / BJJ |
This type of training basically follows a 2 on : 1 off training cadence, which will help prevent overtraining and injuries by putting a rest day on every third day.
If your schedule allows for it, you can follow 2 on : 1 off indefinitely, however with a strict 7 day week, you’ll have 3 consecutive training days in there somewhere.
Strength / Power days are short, intense effort training sessions focused on force production.
A smart option for this day includes Isometric Strength Training, Heavy Landmine Training, or Heavy Club Swinging like Foundations of Rotational Strength.
Loaded Mobility sessions can be used to increase range of motion and strengthen joints at their end range.
These are essentially your corrective and pre-hab work that can be done before your BJJ session as a warmup. Shin Box Hip Power or The Grapplers Get Up are the perfect programs for this.
Much of your metcon and cardio needs will be met through your on the mat training, but you also develop these by manipulating your intensity and rest times in your gym training sessions.
Daily mobility is done every morning for 10 minutes – bodyweight mobility drills, soft tissue work, and Foundation Training.
Final Thoughts
There is a lot to manage if you want to be an injury-free grappler past age 35. However, your best shot at staying on the mats is managing your training volume.
Two days on, one day off is an easy way to sustain a healthy career on the mats. However, it’s best to listen to your body and not push when it’s telling you to rest.
Some athletes would do better with 2 days of gym time and 2 days of BJJ training, with three days of rest.
Either way, you can save a lot of time by getting multiple qualities from high-value methods, or stacking training before rolling.
Whatever the case, follow the template above or just start tracking your training to get a visual of your volume, and adjust accordingly.
This is a marathon, not a sprint.
We’re in this for the long term.
It will pay off to work smarter.
WHENEVER YOU’RE READY, THERE ARE 4 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with the new Foundations of Rotational Strength.
2. Fortify your body for BJJ with this free course on the Grappler’s Get Up.
3. Apply for 1-on-1 coaching here.
4. Join the free weekly newsletter here.
