How To Develop An "Older Grappler" BJJ Game (Episode 362)
May 5, 2025
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A seasoned grappler shares insights on adapting Brazilian Jiu-Jitsu for practitioners over 30. Discover how to develop an 'older grappler' game to stay competitive against younger opponents. Learn techniques to maximize energy efficiency and positional control, including the importance of the chest-to-chest position. Personal experiences illustrate how to embrace physical changes and enhance recovery with wellness products. Finally, get tips on intentional training and mastering the art of conserving energy to thrive on the mat.
Older grapplers must adapt their BJJ game by focusing on efficiency and effective control rather than speed and explosiveness.
Implementing uneven pressure during side control enhances control and allows older practitioners to dominate without exhausting themselves physically.
Setting clear objectives and mastering specific techniques helps older grapplers improve continuously while managing their training intensity effectively.
Deep dives
The Evolution of Jiu-Jitsu as One Ages
As grapplers age, their experience on the mat often leads to a change in their physical capabilities and style of play. With age, many individuals begin to feel a difference in their bodies, especially after turning 30, as recovery times increase and stamina decreases. This acknowledgment prompts a reevaluation of their techniques, especially when rolling with younger, more athletic opponents. The necessity of adapting one's game to mitigate exhaustion becomes evident, as they realize the same tactics that worked in their youth may no longer be effective.
Finding an 'Old Grappler' Game
Developing a suitable game for older practitioners focuses on efficiency and effective control rather than speed and explosiveness. For instance, transitioning to techniques that require less physical exertion, such as guard passing through chest-to-chest positioning, can substantially offer advantages in controlling opponents with less energy. This involves meticulously focusing on where one exerts pressure, ensuring that it is placed more on the opponent rather than the mat, thereby optimizing energy use. Techniques that emphasize wearing down the opponent while conserving one's strength lay the groundwork for longevity in the sport.
The Importance of Uneven Pressure
Applying pressure unevenly to opponents can significantly enhance control and make grapplers feel heavier on top, irrespective of their size. This concept emphasizes pressing down on specific points of the opponent's body, such as the chest and shoulders, while minimizing pressure on areas in contact with the mat. This technique allows older grapplers to maintain dominating positions without exhausting themselves physically. By ensuring that their body weight is appropriately distributed, they can keep their opponents in a subservient position, rendering them ineffective in escape maneuvers.
The Benefits of Focused Jiu-Jitsu Training
For older grapplers often training two to three times a week, focusing on specific techniques rather than overwhelming themselves with endless knowledge proves essential for improvement. Setting clear objectives while rolling ensures progression and prevents stagnation in their growth. This focus allows practitioners to master fewer techniques deeply, creating stronger competencies that can significantly impact their performance during sparring and competitions. Utilizing structured training sessions prevents the feeling of being lost in the vastness of jiu-jitsu, allowing for a more organized approach to skill acquisition.
Implementing an 'Old Man' Game Plan
The shift from traditional styles to an adapted ‘old man’ game plan heavily relies on understanding one’s strengths and limitations as they age. This involves recognizing the positions where one naturally gravitates when fatigued and utilizing them efficiently against opponents. Strategies like securing the chest-to-chest position can allow for effective control, enabling competition-readiness while sacrificing less energy. Creating a comprehensive game that is manageable in intensity yet still effective enhances both enjoyment and performance for older grapplers, affirming that one can continue to thrive in jiu-jitsu at any age.
On this episode of the podcast, Chewy discusses why he needed to develop his “older grappler” BJJ game to adapt to training and to remain competitive against younger and more athletic grapplers.
Chewy discusses how he started to discover this new element to his game, the position he would go to when fatigued, the moment Chewy decided to change his game, ideas on “uneven pressure” in side control, how to implement this style of grappling into your game, how to close the distance for chest to chest position, how to conserve your energy from top and when to move to the next position, what determines the effectiveness of the half guard position, the mantra for older grapplers, how to be more comfortable from bottom position, and one of the simplest ways to make your half guard passing more effective.
