When you're 30 and grappling is an entirely different experience. As a young person, I did not realize how difficult grappling and Jiu-Jitsu can be on your body. After long sparring practice, I'll be sore for two days. Also, injuries. They take a long time to heal. Reflexes can be slow too.
I frequently discover myself too late to sub and sweep opportunities that I could have gotten through easily just a few years ago. Yet I believe that the 30 years following could be an enjoyable and productive time to train. It is possible to get better with age; you need know-how. Below are 8 suggestions that I believe will enable you to enjoy your time in the gym well into your 60s, 50s and beyond.
1.Develop a positive mental attitude
Your attitude towards yourself (not conditions) is the primary element to the success of your experience, particularly in jiu-Jitsu. If you constantly tell yourself that you're old enough, the odds are that it will be true. If you focus instead on what you can achieve and make good choices about your thinking, you'll be much more likely to develop and get better. Here are some to begin with:
As you age, your kinaesthetic perception improves. Since you've been within your body for a longer time, you are aware of it better. You're much more aware of your abilities and limitations, which means you can utilize your physical tool better.
Also, while cardiovascular fitness can be difficult to maintain, you'll gain strength after 30. This is because the ligaments and tendons get stronger and give you the often-deplored many-strength'. Check out the players over 30 who have made it and remain with the younger guns. Rickson was 30 when his first pride championship was. What do you think, Eddie Bravo, Mario Sperry, Fabio Gurgel, and Megaton Dias? Are you saying these guys aren't total bad-asses at the mat?
2. Learn to approach your training with a sense of rigor
The "more is better" method can be extremely effective for young people (it can lead to burning out and overtraining). However, it's not the best option when you're getting older. While you might want to push yourself more intensely to compensate for the loss of your abilities, however, this is not the most effective thing you can do since the capacity to recover from injuries is less.
Instead of working harder and harder, you can make your training more effective by tackling it with a sense of. There are a variety of strategies for accomplishing this, and you'll have to conduct your research; however, here are some suggestions to begin with:
Do more drills. I suggest that drills be made (and the absence of sparring) the main focus of your practice. While sparring is perhaps the most enjoyable part of BJJ, the process of drilling the technique or sequence may be a very meditative and relaxing experience. Additionally, it can result in a huge improvement in your ability. It also reduces the impact of the slow reflexes I previously mentioned.
Choose your trainers wisely. This includes avoiding 250 lb meat-heads who are always hurting people instead of looking for people who are committed to their fitness and learning process rather than chasing medals.
3. Be aware of the health of your Joints.
Scott Sonnon, one of the most innovative martial art instructors, is fond of declaring, "You're only as old as your joints." There is no more accurate statement. Should your joint be damaged or stiff, it is like moving as if you're an older man. If your joints are healthy, you're moving like a young person. Implementing a series of joint exercises that will take each joint through its complete flexibility is among the most beneficial investments for your future in grappling that you can make. I have found Scott Sonnon's Ageless Mobility program to be outstanding.
4. Stretch Consistently
Since flexibility is among the first things to decrease as you get older, It (not the strength) must be the main focus of your training supplementary. The ideal moment to do stretching is when your muscles are warm, which is why after the BJJ class is ideal. I've discovered that yoga is one of the best and most effective methods of stretching correctly, and that's why yoga is my primary focus for my daily stretching routine.
5. Properly Warm-Up
This is an important one. In my 20s, I could walk from the street to the academy and begin sparring in a matter of minutes. If I attempt that today, I'm likely to hurt myself. Contrary to traditional jiu-Jitsu advice, a proper warm-up involves more than just jogging for a few minutes around the mat. It also requires several lengths of breakfalls and shrimps.
Your warm-up should comprise an appropriate mix of the dynamic stretch and the rotation of joints (focusing on your neck, shoulder, hips, and knees). My warm-up includes the main muscle groups and a couple of hard contractions since I feel that this is similar to the stress they'll encounter during training. Although it's technically the instructor's job to make sure you're ready for class, in the end, only you will know if your body is properly prepared for jiu-Jitsu. So ensure that you're warm before you start. (Note that you should avoid static stretching before training. This is best left for later.)
6. Maximize Your Sleep
This was a major deal for me. As I mentioned earlier, your recovery period will be longer after 30. A good night's sleep is the most effective method I've discovered to reduce this impact. It is possible to read a comprehensive review of how to reduce the effects of this right here.
7. Make sure that your nutrition is flawless.
This is crucial for a young athlete. It's also vital when you get older. It's fine eating pizza and ice cream often during your training time when you're a teenager; however, for the older of us, it's something we're not able to enjoy now.
The quality of your food will determine how well your tissue functions. As Rickson Gracie states, "You are what you eat". Poor quality food and drinks all contribute to inflammation within the body. This can delay recovery and repair (notice how this word keeps popping up? ), and it's best to stay clear of these. For more information, check out my detailed article on the nutrition of Jiu-Jitsu.
8. Think about an addition
Research has shown that supplements of high quality can help slow the effects of ageing and improve health.
More Details: Jiu Jitsu Academy
Comments
Post a Comment