How to Train BJJ While Traveling

January 31, 2018March 4, 2018 ~ BudoBelly ~ Leave a comment

I tend to travel a lot and from early on in my BJJ training have grown accustomed to visiting and training as a guest in academies other than my own. While I’ve always strived to be a good guest, the more I’ve learned about BJJ the more I’ve tweaked the protocol I follow to ensure that I bring a positive vibe to the mat and that I represent my home academy well. While some of the following tips may seem obvious, I think they’re all worth mentioning. If any readers have additional advice to add, please feel free to leave a comment or email me directly.

Always call or email in advance to inquire about the visitor policy

Ask if there are any uniform requirements, restrictions on which levels may take which classes, etc. Introduce yourself by name, rank, home academy, and length of time you’ve been training.

Show up early and prepared

Have cash available in case the school doesn’t accept credit cards. Bring flip flops and any uniform needs.

Respect the instructor

Introduce yourself to the instructor and ask if there’s a particular way they prefer to be addressed. While my home academy doesn’t employ the use of honorifics and titles, I always make a point of adjusting to the use of “sir” or “professor”.

Respect the other students

Introduce yourself to the other students after you bow and step onto the mat.

Be helpful

During drilling, be as helpful as possible, ask intelligent questions (if necessary), and give helpful and encouraging feedback to your partner.

6. During sparring, resist the urge to go 110% as if you’re in a tournament. It’s not a competition and you have nothing to prove. Start off at an easy pace and take your cue from the other students. There’s nothing wrong with applying the pressure, but only if it’s appropriate based on the pace set by the other students.

Be grateful

After class, thank the other students and most importantly, thank your instructor. If you can offer a compliment, do so.

Give thanks

After returning home, send a follow up email to say thank you for allowing you to train as a guest and let the instructor know how much you enjoyed and appreciated the experience.

I also take a picture when I train as a guest and ask permission from the instructor to post it on my blog and Instagram. Remember that you’re a guest. Training BJJ is an extremely personal and intimate experience, and you should treat your visit to a new school as you would a visit to the home of a new friend. Be kind, be respectful, and stay humble.

One of my favorite parts of training BJJ is being able to visit schools all over the world and train with so many different practitioners. Having a common language that we can share regardless of our spoken language is truly special. Being welcomed into someone’s academy as a guest is not to be taken lightly. Always remember how special the experience and show gratitude for the opportunity.

Approaching BJJ Training With a Giving Mindset

January 30, 2018March 4, 2018 ~ BudoBelly ~ Leave a comment

I often think about what makes a good training partner or what creates a supportive atmosphere at a Brazilian Jiu Jitsu academy. I believe one very important factor is having teammates who approach their training from a giving mindset. Though in theory we pay good money on our classes with the expectation that our instructors will impart their hard-earned knowledge and wisdom to us, I believe that just as much of the responsibility for teaching and learning falls to us as students, regardless of rank.

First, we need to be considerate of our teammates. This means greeting everyone by name when we step onto the mat, asking thoughtful questions, paying attention when the instructor is demonstrating a technique, etc. However, this extends into other areas.

When drilling, we should be mindful of our partner’s physicality and the effect the techniques will have on them. For example, if practicing a takedown or a judo throw, it’s not necessary to throw your training partner at full force. or to choke your partner aggressively when drilling a choke. Go slowly and save the aggression for your next tournament.

When appropriate, give your drilling partner useful feedback. For example, if you sense that they can make an adjustment to the technique that would make it more effective, speak up. Let them know if gripping the collar a little deeper will make the choke more effective, or tell them if there’s a better way they can break your posture or balance. Conversely, compliment your partner when they demonstrate the technique effectively and give specifics as to why it worked.

If your drilling partner is having difficulty with the technique, help them if you can. Don’t be too rigid about the number of times you each practice the technique as you go back and forth. If your partner needs a few extra repetitions, graciously offer them the opportunity. You’ll continue learning by observing them and giving helpful feedback.

When sparring, resist the urge to show the same aggression you would in competition. Let your partners (and yourself) have enough stamina to train a few more rolls, and a few more days later in the week. Besides, there’s no point in risking injury any more than necessary when you’re rolling.

When training with a lower rank or a less experienced teammate, allow them to advance positions, escape, or even submit you on occasion. We all need this from time to time in order to practice the techniques we’re learning in a live situation. If you don’t feel comfortable allow them to submit you, at least allow them to achieve a better position and use it as an opportunity to practice some escapes.

Always remember to compliment your teammates. Let them what you like about their techniques, ask them questions about their approach, and let them know when you see improvement.

Always make time to drill before or after class when a teammate needs some extra practice. You’ll learn from it just as much as they will, and they’ll appreciate it immensely. It’ll also be a great opportunity to get to know your teammates better outside of the structure of a regular class.

By approaching every training session with a giving mindset, we can all elevate our teammates and ourselves, and motivate one another. It will also have a profound effect on our approach to life off the mats. I always find that when I’ve been successful in giving to my teammates, I learn more, I bond with them better, and I feel even more uplifted when I leave the academy. It’s a constant reminder that nobody can improve and grow on their own. We’re all in this together.

Top Five Reasons to Train BJJ Over 40

January 30, 2018March 4, 2018 ~ BudoBelly ~ Leave a comment

I often hear people ask if they’re too old to begin training a martial art, specifically BJJ past the age of 40. I didn’t begin training BJJ until I was 45 years old (I’m now 48), and I’ve trained with people who didn’t begin until they were in their 60’s! In my opinion, it’s never too late to start, and often there are some extremely compelling reasons why it’s especially beneficial to begin training later in life.

1. The time to start is NOW!

The longer you put off beginning to train, the more you’ll regret it. Rather than wondering if you’re too old to train, or wasting time regretting not having started earlier, just jump it and begin your journey. Isn’t it better to get whatever training you can rather than live in the past wishing you had started at a young age? Forget about the arbitrary timelines and schedules and live in the moment. Jump in and begin your training.

2. Training BJJ will keep you feeling and looking young.

I don’t mind often being the oldest student in class. In fact, being around so many younger students is incredibly energizing. I’m pushed to my limits physically and mentally, and I like that. As a result, I feel much more young and vibrant than most of my peers.

3. BJJ is great exercise

This is very much related to #2, but just a bit more specific. Since we all need to exercise, why not pick something that’s strenuous and is an excellent workout? BJJ is incredibly more strenuous than the exercise that most people in their 40’s and beyond are doing. I can’t think of a better way to keep myself moving.

4. BJJ promotes brain health as we age

BJJ is great for keeping your brain healthy and for preventing dementia. As learning BJJ is very similar to learning a foreign language and it forces us to make extensive use of our cognitive abilities, BJJ can be an excellent way to help prevent the onset of dementia.

5. BJJ is excellent for mental health and is an great stress reliever

By the time most of us have approached 40, we’ve taken on various career and family responsibilities. An activity like BJJ provides an excellent opportunity for meditation and focusing the mind, and is thus an excellent way to relieve stress.

There are certainly many more reasons to train BJJ that I could thing of, but this list is what I would consider the five most important benefits to training for an older grappler over the age of 40. While these benefits can apply to a grappler of any age, they’re more specific for the older practitioner.

Thoughts on Advancing to Blue Belt

December 13, 2017March 4, 2018 ~ BudoBelly ~ Leave a comment

About two months ago, after nearly three years of training, I received an email from my BJJ academy notifying me that I’d been selected to test for blue belt. I had felt myself evolving as a BJJ practitioner, but the news still came as a complete surprise. It was difficult to get my confidence up to really feel as though I even deserved the privilege of advancement.

Making the transition

Now that I’ve gone through the process, I believe I have a better understanding of my relationship to the advancement. As a white belt, it was difficult to think of the difference between white and blue belt as anything other than sparring ability, and one’s ability to tap their opponents. I’ve since discovered that this only begins to scratch the surface.I was told by one of our school’s brown belts that part of the criteria for who tests is whether one “moves like a blue belt”. From this perspective, I feel confident. I have several options from each position, and feel comfortable with the concepts and when to use them. I understand when to hip escape, when to bridge, how and when to frame, etc. I may not tap out my opponents all the time, but I understand the language enough to have a conversation. The movements that once felt very foreign and strange to me now feel familiar.

Preparation for the Blue Belt test

I studied for my test as I would have studied for any test in university. I reviewed the material over and over again, practiced the various moves during live rolls, slowly while drilling with trusted training partners, and by reading instructions I had written on flash cards. I also worked on getting as much mat time as possible, getting quality sleep, and proper nutrition.

Benefits of the preparation

This approach ultimately paid off. Nothing could have fully prepared me for the calisthenics and the cardio component of the test, but I was able to make it through it. In fact, it was incredibly uplifting to go through the process with my teammates, and for us all to support each other and cheer each other on.Just the act of preparing for the test helped me to grow into being a blue belt. I found myself assisting newer teammates more, and working even more collaboratively with those I would test with. We had the opportunity to study the various movements in depth, try variations, ask questions, and luxuriate in the small details. The process also forced me to focus on my “game” much more than I ever had in the past, and I found myself performing better during live rolls.

Though I found myself rolling less aggressively and less competitively, I developed a much more thoughtful and evolved game than what I had been using previously. By the evening of the test, I felt ready.

Thoughts on the experience

After the experience, I found that I cherished everything about the right of passage and the opportunity to experience it with my teammates. The camaraderie with my fellow testers and those who showed up to support us was indescribable, and only fueled my passion for the art.

I also discovered that I really enjoy coaching. More often than I expected, I found myself giving pointers to beginning students and exchanging newly found information with my peers. I hope that I can begin to play a more prominent role at my academy, whether it involves lending a hand to newer students or even teaching at some point in the future. I’m looking forward to the next stage of my BJJ development and hope that this art will continue to play an even more prominent role in my life.

What Role Do You Play On the Team at Your BJJ Academy?

November 8, 2017February 26, 2018 ~ BudoBelly ~ 6 Comments

As one of the older teammates at my BJJ academy, I consider myself slower and less athletically gifted than many of my fellow students. I see many other students training who are much younger, come from a martial arts background, and/or are simply in a stage in their life where they’re able to train nearly every day. I find that either due to work commitments, travel, or simply being limited to what my body will tolerate, I can only train 3-4 times per week tops. I find that it’s absolutely essential for me to do strength and conditioning work outside of class to ensure that my body is capable of responding to what I ask of it during training, as well as to prevent injury.

As a result, it often feels as though I’m progressing at a slower pace than my teammates who are younger and physical capable of training much more often. I find myself wondering sometimes if my slower progression is limiting the development of my teammates. I’ve developed a theory which I hope enables me to be a better training partner and has the added benefit of enhancing my development as a Jiu Jitsu player.

I have a theory that we can all contribute even more to our teammates by giving thought to the role we play on the team and how our teammates benefit from training with us. This can take on several meanings that can present several possible roles we can play.

The Student with Outstanding Athletic Ability
We all know these folks. They’re the ones who played varsity everything in high school and college and seem to roll like purple belts after training for less than a month. Usually this person is also a former wrestler. They usually have outstanding cardio and are quite strong. They also seem to pick up all of the moves being taught the first time around. This type of student can be excellent to train with as they often possess tons of explosiveness, have a great sense of timing, yet due to their athletic prowess don’t quite have an understanding of how much natural talent they have. They’re just doing what comes naturally to them.

While I don’t enjoy rolling with such partners all the time, I like to find someone from this background to roll with at least once per rolling session. Rolling with such a person is usually very humbling (for me, at least), and I’m forced to pace myself unless I get gassed very quickly as they can usually turn up the heat throughout the entire roll. These rolls teach me to think quicker than I normally need to, and I find myself working defensive positions.

Drilling with this type of student is truly a gift as they usually just “get it” and I can learn much from observing how they perform the moves of the day in our drilling session. Having a long history with team sports, this student typically is extremely generous with their observations and advice if asked.

Former Martial Artists or Those Crossing Over from Another Discipline
These folks also often pick up the moves quickly simply from having done so in other disciplines for many years. When they offer advice, it’s always welcomed as it’s usually spot on. Again, these students tend to seem much more advanced than the actual amount of time they’ve been training due to how comfortable they already are on the mats, and the fact that they already have a learning process. I try to stay close to these students as I always learn from them. They seem to pick up on details I often miss. Also, they have humility from having gone through the learning process with other disciplines. There’s no ego, and they simply love being on the mats and sharing the learning experience. We have one such student at our Jiu Jitsu academy. He’s a two stripe white belt, but rolling with him feels like I’m rolling with a high level blue belt. However, he’s incredibly humble, always eager to help a fellow student, and brings a positive energy to the training.

Those Who Are…um…More “Mature”
This is where I fit in at my BJJ Academy. As a BJJ practitioner who is 40 plus year in age, I’m around 10-20 years older than most of my teammates. In some cases, I’m 30 years older! I move slower, I pick up on moves slower, I don’t retain the information as well, and I tire more easily. However, I’ve noticed that I (and most of my peers) possess two qualities in more abundance than my teammates. First, I’m strong. Not in a “I can deadlift 600 pounds” type of strong. It’s more a natural strength from a combination of a lifetime of strength training with as good form as I can muster, and some of that “old man strength” starting to creep in.

The other quality, patience, can only come from being alive longer. This covers various aspect of the game including being patient enough to know that development and promotions will come whenever I’m ready for it, and to just enjoy the process. Just as important is being patient during drilling and rolling. When drilling, I move very slowly to ensure that I’m performing the moves correctly and deliberately. My hope is that my partners will follow suit (they often do) and will take the time to let the proper form settle in. I’m also not afraid to ask question, even if there’s a chance they might be perceived as obvious or silly. I’m too old to care. If I want an answer, I ask and I don’t care what anyone thinks about it. There’s a strong chance that someone else will benefit from hearing the answer anyway, so I’ll continue asking my obvious and silly questions.

Patience also plays a huge role in my rolling. I’m finally learning to slow the pace and conserve my physical and mental energy. I’m learning to appreciate positions and to move thoughtfully and deliberately. It’s a constant struggle, and I’m still learning when I need to be explosive.

I sincerely hope that my teammates can benefit from my “mature” aspects.

Summary
Maybe I’m on to something here, or maybe I’m completely full of it and am spinning my wheels. I like to think that by analyzing our individual strengths and weaknesses, in addition to working on our own games, we can learn the various ways that we can exploit those characteristics to make ourselves fully available for our training partners so that we can help fellow teammates at our BJJ Academy to grow as much as possible.

The Importance of Proper Form When Strength Training

November 8, 2017February 26, 2018 ~ BudoBelly ~ 9 Comments

I freely admit that I’m a complete nerd when it comes to studying proper form when strength training. I even go so far as to analyze videos on YouTube and Instagram and critique the form of the posters. I’m sure that this is partly due to a slight case of OCD, but much of it is rooted in a desire to achieve maximum results when weight training and to avoid injury.

Why does this matter so much? As BJJ practitioners (and especially for 40 plus practitioners), and as human beings with busy lives, we need to make every moment and effort count. This is especially true with regard to our hobbies so that we can have more time available for family and career. And it allows us to have more energy and time to devote to our BJJ practice. Studying a martial can be taxing enough, especially as we age, so it’s important for our supplementary training to be as efficient as possible.

In a previous post, I did a review of Pavel Tsatsouline’s Simple & Sinister book and program. You can access that post here. One of the most important insights that Pavel shares is that with the Simple & Sinister program, we can do the bare minimum of work to maintain strength and mobility so that we don’t detract from whatever our primary pursuit is, whether it’s a martial art, law enforcement, or spec ops. We should train enough to keep our bodies ready for action, but not so much that we’re too fatigued to do our primary work. And for those of us 40 plus practitioners who sometimes have many more work and family commitments, this approach can be especially helpful for how we manage our time.

I would argue that this applies equally to using proper form when training. Whenever I see a video of someone using momentum to move a weight or not using full range of motion, I privately lament how inefficient their use of time is. Furthermore, much of the poor form I see also increases the chances for injury.

In BJJ, we need to develop strength and mobility throughout the entire range of motion, and this often extends into ranges of motion that don’t always come naturally to our physiques. Practicing our strength training with mindfulness, awareness, and conviction has multiple benefits. First, as mentioned earlier, it enables us to develop strength throughout the entire range of motion. Second, it allows us to practice and burn into our muscle memory the safest and most efficient ways of performing the primary muscle movements (push, pull, hip hinge) so that we can perform these movements more efficiently during our BJJ training. Third, it enables a mindset with regard to training that teaches us to train any and all muscles movements with care and precision, which increases the likelihood that we’ll utilize better control when we’re rolling. This is safer and more efficient. As a 40 plus BJJ practitioner, I find that focusing on form is especially important for staying safe, healthy, and injury free.

I would encourage all BJJ practitioners to read Pavel’s Simple & Sinister as well as checking out Mark Rippetoe’s Starting Strength, anything that Dan John has written, as well as Scott Iardella’s series of books on strength training. All of these authors are at the top of the strength training field, and they all write in a clear and accessible manner. I’ve reaped enormous benefits from following their books, blogs, and podcasts and I consider their writing a must for any martial artist.

Dan John
Before We Go: An Ongoing Philosophy of Lifting, Living and Learning
Fat Loss Happens on Monday: Habit-Based Diet & Workout Hacks

Mark Rippetoe
Starting Strength: Basic Barbell Training, 3rd edition

Scott Iardella
The Edge of Strength: An Unconventional Guide To Live Your Strength And Discover Your Greatness
The Shock And Awe Protocol: Kettlebell Training For Size And Strength

Pavel Tsatsouline
Kettlebell Simple & Sinister

Learning How to Learn

November 7, 2017February 26, 2018 ~ BudoBelly ~ Leave a comment

Today while in class at my BJJ academy, I discovered a breakthrough past what had been a source of frustration for me for quite some time. I realized that I was finally learning how to learn.

When I first began training BJJ and for a long time thereafter, my mind got lost in the details. Whenever the teacher would demonstrate a new move, I could sense my mind growing confused the more details that were articulated. By the time the instructor had finished demonstrating and explaining the fourth or fifth part of the move, my brain was just wrapping itself around the second or third detail. I’m not sure if this experience is unique to me as a 40 plus practitioner, but it’s frustrating nonetheless.

I suddenly had the realization in class today that absorbing this information has become much more natural and intuitive. I was even able to ask some thoughtful questions and could make observations that my drilling partner didn’t notice.

Why is this? I love studying languages, even if just to learn a few phrases for a short trip. I’m currently studying Japanese, which has entirely different grammar than English. Just as when learning a foreign language one must practice every day, BJJ is no different. It truly is a foreign language with its own syntax and grammar. I suppose I realized this before, but now that I’m finally training with enough consistency to recognize movement patterns and to internalize concepts, I was able to experience this breakthrough.

I’m now developing a better sense of which details to pay attention to, as well as how to organize the steps in my brain in preparation for drilling. As recently as a few weeks ago, I would find that I wasn’t even sure where to look or which details were the most important, I can now begin to file away the information in a manner that gives me enough of a foundation to begin to work with my training partner. It’s getting to be a smaller leap from passive to active learning.

I suspect that age plays a factor here as well. As a 40 plus practitioner, I bring my own inherent biases with me to class with regard to how I think I learn. Also, it’s been much longer since I learned anything in a classroom setting than it has been for many of my teammates at my BJJ academy. I’m realizing that I must always be cognizant of this in order to enable me to keep an open mind and to allow me to absorb the information more easily. I discussed the benefits for Jiu Jitsu for mental health in another post, which you can find here.

All of this just reinforces my belief that BJJ is the perfect sport to practice in adulthood, especially for those of us who are 40 plus, to prevent the mind from aging too quickly. One of the primary benefits of Jiu Jitsu is that the constant drilling and study of new vocabulary keeps our minds in a perpetually youthful state through both physical and mental exercise.

Proximity to Greatness in BJJ: One of the Greatest Benefits of Jiu Jitsu

November 2, 2017February 26, 2018 ~ BudoBelly ~ Leave a comment

When I first began training Brazilian Jiu Jitsu, I wasn’t aware of any of the names associated with the art. I had never heard of the Gracie family, didn’t know who John Danaher was, had never hear the name Marcelo Garcia, and had absolutely no idea who my instructor Vitor Shaolin Ribeiro was or what he had accomplished. As I mentioned in a previous post, I discovered BJJ through a chance encounter with a No Gi class I took on a whim at the Krav Maga school at which I was studying. Its effectiveness made it seem like magic, and I was instantly hooked. I went back to one more Krav Maga class after that, and I immediately signed up for a membership at Vitor Shaolin’s school in midtown. The factors driving my decision to study at Shaolin’s BJJ academy were the convenient location, the excellent schedule, and the high quality instruction.

At the time, I had no idea who Shaolin was, though it was clear how much sincere respect his students had for him. I immediately noticed that he clearly displays strong leadership qualities and the tone he sets in his academy facilitates and extremely friendly and supportive vibe throughout the school. Beyond that, I knew nothing.

Now that I’ve been studying with Shaolin’s BJJ academy for about two and a half years, I understand that he’s clearly a legend in the world of BJJ, and a true master at least on the level as the many great musicians I’ve come to greatly admire. I would consider Shaolin, as well as the many other instructors actively teaching such as Renzo Gracie, Yuki Nakai, Marcelo Garcia, and others, to be the BJJ equivalent of musicians such as classical pianist Evgeny Kissin, jazz bassist Christian McBride, or drummer Steve Gadd.

Unfortunately, such musical greats are not always so immediately available to the average member of the public. Someone who wishes to study with or even just meet such musical greats generally needs to do so via an introduction from someone who will vouch for them, or they need to already be an accomplished musician themselves.

Not so with BJJ. Now that I’m more aware of the BJJ scene and the accomplishments and depth of knowledge and skill of Shaolin and his contemporaries, I’m increasingly grateful that a complete novice such as myself can walk into an academy off the street and sign up for lessons with such titans of the sport. I can’t speak for other academies, but I can say that Shaolin is present for a large portion of the classes at his academy and makes himself available to all of his students regardless of level or experience. This accessibility is one of the many enormous benefits of the Jiu Jitsu community.

I become increasingly aware of how fortunate we are in the BJJ community to have access to such close proximity to greatness. Considering that the average time to earn a black belt in BJJ is eight to twelve years, I consider studying with any black belt instructor the equivalent of studying with someone who holds PhD in Jiu Jitsu. Add to that the ability to study with such greats as Shaolin, Marcelo, and Renzo, and we are truly fortunate to have such access.

I doubt that it would ever be possible for me to work on my golf swing with Phil Mickelson (even though we share the same birthday), so I’m especially grateful to have the opportunity to study with one of the true legends of the sport at my BJJ academy. This proximity to greatness is one of many things that makes our art so special. Perhaps having direct access to the current legends of our sport might be one of the things that helps to keep it legit and pure, and could be a key factor as to why the BJJ community is so special throughout the world.

Letting Go of the Ego

November 2, 2017February 26, 2018 ~ BudoBelly ~ 5 Comments

One of the benefits of Jiu Jitsu that I love the most is the opportunity to learn a new skill at this stage in my life. I began my training at 40 plus years of age, having already achieved career and personal success. As a professional musician, I understand what it means to achieve a certain level of mastery in a skill. Although I’m always striving to improve my skills as an artist, I found it quite refreshing to begin learning a new skill at which I’m a complete beginner.

What has proven exceptionally difficult for me to completely release my ego from the learning process. I found it exceptionally difficult to learn to be an absolute beginner at something again. I suppose it’s even more difficult with BJJ as the consequences are so extreme (getting choked, having limbs bent beyond their natural range of motion, etc) and the outcome of our sparring sessions is devoid of subjectivity.

Over the past several months, I’ve focused only on showing up for class at my BJJ academy regularly, opening my mind and my heart, and releasing the ego completely. I understand intellectually that this is part of the process, but I suspect that being an 40 plus year old beginner and simply being at a stage in life where being the beginner in the situation is a rare occurrence, I found it difficult. I noticed a profound change. I learn much more quickly, I understand more of what’s being taught, and I can notice my game starting to improve in little ways. Don’t get me wrong; it’s a constant battle to just try to suck a little bit less each time, but I try to not even go that far. I consider it an accomplishment to show up for class regularly, put in 100% effort, and most importantly, let go of any ego and simply focus on opening the mind and heart.

I’m really enjoying this new place. I’m enjoying class much more, and I’m learning to live in the moment more. It doesn’t matter if I tap constantly or can’t execute a new sweep during a roll. I take pleasure in just being on the mats, putting in the work, and enjoying the camaraderie of my teammates and instructors.

It’s incredibly refreshing to have been able to rekindle the sense of wonder while learning that we experience as children. I’m grateful to BJJ for helping me to find that space as it’s had a profound effect both on and off the mats.

The Mental Health Benefits of Brazilian Jiu Jitsu

March 22, 2017February 28, 2018 ~ BudoBelly ~ 6 Comments

Last week in class at my Jiu Jitsu academy as the active part of the warmup began, I noticed something that I found to be very interesting. I immediately was overcome by a profound feeling of elation and happiness. It wasn’t just the kind of happy that one feels when they begin an activity they enjoy, but rather something bordering on a runner’s high type of happiness. This experience led me to wonder about the mental health benefits of BJJ and to search out what some others have had to say about it. Although one could argue that these feelings of joy and elation are simply the result of an endorphin release, and they’d be partly correct, it must be noted that this experience occurred at the beginning of training, and therefore prior to when the endorphin release would be in full effect.

I would argue that at this stage of training I was experiencing a sense of what sociologist Victor Turner calls communitas. This is a sense of a greater community and togetherness that members of a community experience through shared rites of passage such as religious experiences, work, music, sports, and other occurrences. I would argue that Jiu Jitsu is actually a combination of several of these types of ritual. On the surface, we experience the bonding of sport and functioning together as a team. However, one of the most profound benefits of BJJ is that it is a profound tool for introspection and personal development. We share with our training partners an intensely personal struggle which enables us to form bonds with our teammates that’s similar to those who experience fraternal rituals together, participate in sports teams, or undergo severe physical or mental hardship together.

I often find that when I try to explain how wonderful the Brazilian Jiu Jitsu community is, and the intensely positive energy we experience in our Jiu Jitsu academy, people who have never trained any martial art look at me with a blank stare. As martial artists, we share an experience that is unique that only those of us who participate in it can truly understand. This creates an intense bond between all practitioners whether they’ve trained together for years or have only just met.

And of course there’s the BJJ community, which I find to be comprised of some of the nicest, kindest, most helpful people one could ever meet. Being surrounded by that positive energy, it’s nearly impossible not to feel uplifted after training. I find myself leaving the BJJ academy feeling like a better person, and wanting to continue to evolve.

As we all know, BJJ is an intensely physical activity which releases tons of endorphins. Therefore, it’s no surprise that most of us experience an endorphin high just like the famous runner’s high. Exercise has been shown to reduce depression, improve memory, and to some degree prevent the onset of dementia. Therefore, it’s no wonder that thirty minutes of drilling followed by another thirty minutes or more of rolling should produce such extreme feelings of euphoria.

One of my favorite benefits of Jiu Jitsu is the meditative aspect of the sport. When you’re rolling, there’s no time to think; there’s only time to react. Otherwise, reflexes become too slow to be effective. This has the result of freeing the mind to become a blank slate while we act solely on instinct. Learning to exist in such a situation for periods of five minutes or more at a time allow us to clear our minds of any superfluous thoughts and simply exist. Those minutes of rolling are pure meditation. In today’s fast paced world, it’s so rare to an opportunity to truly tune out the static of the outside world and focus only on one simple task. In our case, it’s to submit or be submitted. I live for those rolls when the only thing I hear is the sound of my breathing and my opponent’s breathing, and our roll becomes a conversation. Even working out at the gym isn’t nearly as meditative as there’s often background music, waiting for equipment, moving out of people’s way, etc.

Lastly, there’s the self-growth aspect of BJJ. I love knowing that at 48 years old, I’m a beginner to a discipline that’s brand new to me. It’s absolutely thrilling to approach it as a child and to absorb the material and to learn a new skill that’s so rich and deep. It keeps the mind fresh, alert, and awake. Each training session is every bit as much a mental workout as it is physical. It’s also a great way to stay humble and to keep one’s ego in check!

I’m looking forward to continuing to training BJJ beyond my 40 plus years, and for many years to come. Though I still do strength training at the gym several days a week, I can’t think of a better workout than BJJ. Most importantly, I appreciate the peace of mind it gives me from the meditation of the drilling and the rolling. It’s tempting to measure my progress by the stripes on my belt or my performance on the mat, but sometimes I need to remind myself that if my training is helping me to stay focused, relaxed, and in a good mood, I’m still progressing just fine.