TL;DR Lift before BJJ only when the lift is the priority and the class is technical. Lift after only when it is short, upper-body or core, and the rolling was light. The best answer for most grapplers over 40 is neither: lift in the morning, train in the evening, and leave four to six hours […]
Lift Before or After BJJ? A Sequencing Guide for Grapplers Over 40 Read More »
Disclosure: Jiuoss is reader-supported. When you buy through links on our site, we may earn a small commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases. I only recommend gear I would train with myself. Quick answer: sandbag vs kettlebell for BJJ Pick a kettlebell if you want
Sandbag vs Kettlebell for BJJ: Which Should You Train With After 40? Read More »
Disclosure: Jiuoss is reader-supported. When you buy through links on our site, we may earn a small commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases. I only recommend gear I would train with myself. The short answer Strength and size come from different variables. Heavy load drives
Get Stronger Without Gaining Weight for BJJ After 40 Read More »
Disclosure: Jiuoss is reader-supported. When you buy through links on our site, we may earn a small commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases. I only recommend gear I would train with myself. The short version A kettlebell workout for BJJ should be built on ballistic
Kettlebell Workout for BJJ: A 25-Minute Plan for Over 40 Read More »
TL;DR — neck strength for BJJ after 40 Your neck gets loaded hard every single session and trained for zero minutes of it. That gap — exposure without adaptation — is what leaves it sore on Tuesdays. Build it in four stages: isometric holds, controlled range, supported bridging, then added load only if you actually
Neck Strength for BJJ: The Slow Build That Holds Up After 40 Read More »
Disclosure: Jiuoss is reader-supported. When you buy through links on our site, we may earn a small commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases. I only recommend gear I would train with myself. The short answer Grip strength for BJJ is an endurance quality, not a
Grip Strength for BJJ: What Actually Works After 40 Read More »
Short answer: how often should BJJ athletes lift? Two lifting days a week is the right default for anyone training jiu-jitsu two to four times a week. It is enough to build strength and short enough to recover from. Count total hard sessions, not lifting sessions. Mat time is training load. Most grapplers over 40
How Often Should BJJ Athletes Lift? A Realistic Weekly Answer Read More »
Disclosure: Jiuoss is reader-supported. When you buy through links on our site, we may earn a small commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases. I only recommend gear I would train with myself. Short version Zone 2 cardio for BJJ is easy, continuous aerobic work you
Zone 2 Cardio for BJJ: What It Is and How to Find Yours Read More »
Disclosure: Jiuoss is reader-supported. When you buy through links on our site, we may earn a small commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases. I only recommend gear I would train with myself. The short version Two or three easy aerobic sessions of 30 to 45
Cardio for BJJ Over 40: How to Stop Gassing Out Read More »
Disclosure: Jiuoss is reader-supported. When you buy through links on our site, we may earn a small commission at no extra cost to you. I only recommend gear I’d train with myself. For my first five years on the mats I thought rolling was enough conditioning. Then I turned 41, tweaked my lower back on
Strength Training for BJJ Over 40: A Practical Guide Read More »
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