Japanese Jiu Jitsu At 50 – Beginners Guide To Training

Hey there, future jiu-jitsu enthusiasts! So, you’re thinking about diving into the world of Japanese jiu-jitsu, but maybe you’re feeling a little hesitant because you’re over 50. Don’t worry, starting jiu-jitsu at any age is possible, and I’m here to guide you through some important points to consider as you begin your journey.

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Prioritize Your Health:

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Starting Japanese jiu-jitsu at 50 means you’re embarking on a physical activity that demands agility, strength, and endurance. However, it’s important to remember that safety should always come first.

You don’t want to start a new hobby to only be sidelined a few weeks in because of an overzealous attitude to competing. Let’s face it none of us want to be beat in any activity we do but starting slowly and building up as you progress in technique and physical strength will make for a better result in the end.

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Personal heart problem:

One evening during an extended warmup that my body was not prepared for when our Sensei was trying to get us ready for grading I was left feeling nauseous by my efforts in trying to keep up. After the session, I felt palpitations in my heart which concerned me as I have a bicuspid aortic valve and need to keep a check on it in case it leaks and needs to be replaced. It is a genetic problem that I have had since birth and found early so my Dr and family are all aware of it.

However, it does not keep me from enjoying regular exercise and in doing so keeps my heart working well and is a benefit to keeping me healthy. Anyway, I had to get an appointment for a sonogram to check all was OK. As it turned out it was fine and a previous bad flu seemed to be the culprit to my irregular heartbeat.

This made me realize that if I start to feel too pushed in the gym I need to ease off so I don’t overstrain myself or more importantly my heart. This was relayed to the Sensai who was only too happy to adjust training and warmups to suit my needs. We also discussed taking blows to the heart and the need for me to wear body padding to help keep the risk of damage to a minimum. The downside to this episode was I had to take 2 weeks off the dojo and missed out on grading for my white belt. Not to worry that was taken later and I will write another post to discuss that.

The lesson here is to listen to your body and give it a break if things feel off. No one will think less of you if you sit out on a full or part warmup now and again if things feel off as it’s much better to be safe than sorry.

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Here’s a closer look at what to do to improve your training as an over 50:

• Conservative Approach: Take a conservative approach to training, especially in the beginning. Listen to your body and don’t push yourself too hard too soon. It’s okay to take things slow and gradually increase intensity as your body adapts.
• Mindful Training: Pay close attention to your body’s signals during training. If something doesn’t feel right or if you experience discomfort, don’t ignore it. Communicate with your instructor and make adjustments to your training accordingly.
• Injury Prevention: Jiu-jitsu is a contact sport, so there’s always a risk of injury. However, you can minimize this risk by practicing proper technique, using protective gear when necessary, and being aware of your surroundings during training. This includes session preparation with adequate warm-up and stretching beforehand.

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Approach Training with Care:

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Training jiu-jitsu requires a balance of physical exertion and mental focus. As someone starting at 50, it’s important to approach training with care to avoid unnecessary strain or injury. Here’s how:

• Technique Over Strength: Instead of relying solely on brute strength, focus on mastering proper technique and leverage. Jiu-jitsu is all about using your opponent’s energy against them, so learning to be efficient and strategic in your movements is key.
• Communication with Instructor: Your instructor is there to help guide you on your jiu-jitsu journey. Don’t hesitate to communicate any concerns or limitations you may have. They can provide personalized advice and modifications to accommodate your needs.
• Mindful Engagement: Be mindful of your training partners, especially if they’re younger or more experienced than you. It’s okay to tap out if you feel uncomfortable or overwhelmed during a roll. Remember, jiu-jitsu is ultimately about learning and growth, not ego or competition.

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Embrace Learning and Adaptation:

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Jiu-jitsu is often referred to as the “gentle art” because it emphasizes technique and leverage over brute force. As you begin your journey at 50, embrace the process of learning and adaptation. Here’s how:

• Curiosity and Openness: Approach each training session with a sense of curiosity and openness to new techniques and strategies. Even if something seems challenging at first, stay patient and keep an open mind. Mastery takes time and dedication.
• Problem-Solving Mindset: Jiu-jitsu is like a physical chess match, requiring you to constantly problem-solve and adapt to ever-changing situations. Embrace the challenge and see each roll as an opportunity to sharpen your skills and expand your knowledge.
• Persistence and Resilience: Progress in jiujitsu can be slow and sometimes frustrating, but don’t let setbacks discourage you. Stay persistent, stay resilient, and trust in the process. With time and dedication, you’ll see improvement and growth.

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Gradual Progression and Improvement:

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Improvement in jiu-jitsu is a gradual process that requires patience, dedication, and consistency. Here’s how to approach progression as you start at 50:

• Incremental Growth: Set realistic goals for yourself and focus on making incremental progress over time. Celebrate small victories along the way, whether it’s mastering a new technique or surviving a tough roll.
• Listen to Your Body: Pay attention to how your body responds to training and make adjustments as needed. If you’re feeling fatigued or experiencing discomfort, take a step back and give yourself time to rest and recover.
• Enjoy the Journey: Remember to enjoy the journey of jiu-jitsu, regardless of your age or skill level. It’s not just about achieving belt ranks or winning competitions; it’s about personal growth, camaraderie, and self-discovery.

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FAQs: Some common questions on starting Jiu-Jitsu at 50

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Q) Is it safe to start jiu-jitsu at 50?

Yes, it’s absolutely safe to start jiu-jitsu at 50, as long as you prioritize your health and approach training with care.

Q) Do I need to be physically fit to start jiu-jitsu?

While being physically fit can certainly be helpful, jiu-jitsu is for people of all fitness levels, and you can gradually build up your fitness as you train.

Q) How often should I train?

The frequency of training depends on your schedule and availability, but starting with a few sessions per week and gradually increasing as you become more comfortable is a good approach.

Q) Will I be able to keep up with younger practitioners?

Jiu-jitsu is about technique and leverage, not just strength and speed. With the right approach and mindset, you can absolutely keep up and even excel, regardless of your age.

 

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Conclusion: Jiu-Jitsu at 50 is only the beginning

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Starting jiu-jitsu after 50 can be an incredibly rewarding experience, both physically and mentally. By prioritizing your health, approaching training with care, embracing learning and adaptation, and focusing on gradual progression, you can enjoy all the benefits that jiu-jitsu has to offer while staying safe and injury-free.

You may be surprised at how quickly your body adapts to the life on the mats. When the first rear strangle was done to me it hurt like heck and the next day it felt slightly stiff to swallow but now I can resist strangles for longer and don’t feel any aftereffects. The body does adapt and you will feel more empowered and alive for taking up time on the mats.

So, roll with confidence, stay humble, and above all, have fun on the mats!