If you're new to Jiu-Jitsu and find yourself on the north side of 30, this guide is for you.
But don’t worry, even if you’re under 30 years old, you can benefit from these tips to maintain motivation and minimize injury risk as you begin your Jiu-Jitsu journey!
Start Slow & Build Up
Initially, limit your training to no more than twice a week. While you might feel capable of more, your body may need time to adjust.
This is especially important as you age.
Incorporate Prehab & Strength Training
Prehab training is a must, as is strength training. And you should engage in it at least once or twice a week to stay injury-free on the mats.
Your routine doesn't have to be too complicated, either.
All it takes could be just two strength sessions per week, each lasting no more than an hour.
This will keep your training sustainable and effective.
Master Break Falls
Developing good break falls is crucial, because this skill will help you avoid injury when you're swept or thrown, reducing your fear of falling.
Expect to get swept and thrown often, especially as a beginner.
Focus on Escapes
Invest time in learning effective escapes from Mount, Side Control, and Back Mount.
As a beginner, you’ll likely spend a lot of time in these positions.
Improve Your Guard Game
Getting good at playing guard is vital.
Given that you’ll frequently get swept, having a strong guard and good break falls will prevent you from taking unnecessary risks trying to stay on top.
Enhance Guard Retention
Work on your guard retention skills. You’ll spend significant time on your back, and solid guard retention will allow you to play a more open game without fear of getting dominated.
Embrace the Learning Process
Accept that you’ll get submitted, have your guard passed, get your back taken, and be mounted. Losing most of your sparring rounds is part of the learning process.
Tap Early and Often
Tap early and tap often. It’s a crucial part of learning and staying safe.
Remember, Training Isn’t Fighting
Training isn’t about fighting hard all the time. Focus on learning and trying new things rather than winning every roll.
This mindset will help you improve faster and stay injury-free.
Have Fun
Enjoy the process. Having fun makes it easier to learn and stay motivated.
Safety First
Too many beginners fight too hard without considering safety, leading to injuries. Furthermore, white belts can be the most dangerous on the mats because they don’t yet understand the risks.
Therefore, be mindful and prioritize safety.
Both your training partner's and your own.
