The FREE BJJ Longevity Checklist reveals the training mistakes that cause burnout—and the simple habits that keep grapplers on the mats for decades.
They treat every class like the ADCC finals. They ignore their bodies. They push through pain. Eventually, they break—and never come back.
Studies show that 68% of BJJ practitioners quit within their first year due to burnout and injury. The problem isn't dedication—it's training smart instead of just training hard.
This checklist is your "cheat code" for staying on the mats for decades, not just months. If Ed O'Neill can earn a black belt starting at 42, stay healthy for 30+ years, and still roll at 78, so can you. The difference? Smart training beats hard training every time.
From pre-training setup to off-mat lifestyle habits
Practical checklist items you can implement today
Completely free BJJ longevity blueprint
Pre-Training Setup – Check your ego, set intentions, hydrate properly, and prepare your gear
On-Mat Training – Warm up properly, choose partners wisely, train at 80%, tap early & often
Post-Training Recovery – Cool down, shower immediately, journal your progress, ice/heat therapy
Off-Mat Lifestyle – Strength training 2x/week, mobility work, sleep 7-9 hours, proper nutrition
Injury Prevention Guide – Burnout warning signs and prevention strategies for common injuries
"I used to think taking it easy meant I wasn't serious about BJJ. Then I got injured and was forced to sit out for 3 months. When I came back, I followed this exact checklist—training smarter, not harder. Now I'm rolling consistently, learning faster, and I haven't missed a week in over a year."
Join thousands of grapplers getting weekly techniques, drills, and training strategies delivered straight to their inbox.
Free. No spam. Unsubscribe anytime.