I Am Sore, Like Little Girl (BJJ)

Bigger Stronger Leaner
1

No offense to the girls out there, you probably don’t whine about it like I am, but I digress …

Do any other 40 year olds out there get really, debilitatingly (that’s not quite a word, but you know what I mean) sore after BJJ rolling sessions? I mention my age because I’m sure it has something to do with the issue.

I’ve been doing it a couple times a week for almost 2 years and I just can’t seem to recover quick enough. Anybody have any nutrition tips maybe? Don’t get me wrong, I enjoy some soreness but wow, I really have to work myself up to go back to class 2 days later?

I do neck bridges (back and front) every other day so my neck doesn’t get as sore but my back and triceps are just destroyed the next day and it seems to peak a day after that. I take a hot bath after practice and always eat protein and a little bit of carbs before bed.

Thanks in advance for your time.

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[quote]Warpig wrote:
No offense to the girls out there, you probably don’t whine about it like I am, but I digress …

Do any other 40 year olds out there get really, debilitatingly (that’s not quite a word, but you know what I mean) sore after BJJ rolling sessions? I mention my age because I’m sure it has something to do with the issue.

I’ve been doing it a couple times a week for almost 2 years and I just can’t seem to recover quick enough. Anybody have any nutrition tips maybe? Don’t get me wrong, I enjoy some soreness but wow, I really have to work myself up to go back to class 2 days later?

I do neck bridges (back and front) every other day so my neck doesn’t get as sore but my back and triceps are just destroyed the next day and it seems to peak a day after that. I take a hot bath after practice and always eat protein and a little bit of carbs before bed.

Thanks in advance for your time.[/quote]

Being nearly 50, what I find is that the issue is usually mobility. Stuff that does move gets so, so you move it less and then you are on a slippery slope. So this is what I do. The next day soon as you roll out of bed, stand up straight (= isometric tense hammies and glutes to make sure your hips are actually under you) then relax a bit do some easy mobility work with the arms.

Might have to start with some static stretches (look on http://www.exrx.net for some), but the important thing is to go through a full set of motions like pushup/row, overhead press/pullup and then move things in circles in various planes. Move the torso too, so touch toes, then go into as deep a squat as you can and hang out at the bottom for 30 seconds. Stand up and repeat.

Don’t know if this is an issue for you, but it is for me: tight hamstrings that prevent getting the hips under the body. The shoulders then rotate to get into position and get sorer as the day progresses.

Once I realized that and started making it a point of keeping my hips under me, a lot of shoulder and upper back stiffness magically went away. Something to test for and see if it applies to you. The thing that really fixed that issue was single-legged reverse hypers. Seriously. Not hard to do, gives a nice workout and there is no question if you are using your hammies right while doing them.

Coach Boyle is right about the benefits of doing single-legged work which applies in spades as we age.

YMMV…

– jj

3

I’m assuming that BJJ isnt the only thing you are doing as far as training. And I’m also assuming that you are getting protein directly after rolling. If not, you should look at that. Also you’re gonna want to build up your tris and your posterior chain.

Theres tons of material here and other places on the net to guide you, but increasing your pushing, pulling, and grip strength are what you should focus on. Read a bunch of Chad Waterbury stuff and look at upping your nutrient intake.

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Thanks guys, that’s good advice. I do lift during the day and posterior chain work is something that I have been working on for a couple of weeks.

By the way admbaum, what fight is that animation from?

5

Ali/Frazier

EDIT: I forgot to mention, work on building your core strength too and make sure you protect your ribs if you get caught on the bottom. Elbows in toward your hips and take short breaths to keep your rib cage inflated.

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JJ dude has some good points… can I ask what you do for mobility work and what are your recovery methods?
what you do out of the gym for recovery is as big or bigger then what you do in it.

What is your sleep like If I work too much or sleep like shit…it crushes my recovery.

I need to foam roll and do mobility work both as a warm up and for recovery.
Im 38 but need lots to keep me going and or fixing my shit.

Foam/pvc ball work, lots of band work that are dislocates,pull aparts.
It takes about 5 to 10 minutes before training and about the same after.
Its really essential
bascically I combine lots of the things you would see in Magnificent Mobility from Roberts and Cressey
and stuff that I picked up at various places I train or have trained you can see most of that in
something like the Parisi warm up.
Its a combination of mobility stuff, things for glute activation, shoulder health and hip work.
and I am very big on unilateral training- almost every one of from Cressey- to DeFranco advocates it-
not so much for size as for equalization and mobility.

I foam or PVC or use ball rolling all the time. Self myofacial release is excellent and free.
and will do wonders for lots of things.

I use massage, chiropractic and plenty of ice, and ice baths, or contrast showers.

I took a massage degree, and often trade work so that is a bonus, but really its the combination of
improving/preserving mobility and active recovery.

As far as nutrition, Im not big on supplements,nor a fan of too much but I would endorse a few,
mega dosing fish oil, MSM or glucosamine , and curcummin500 all help me

there is a sticky in the over 35 forum I started called Mobility for old farts, take a look at it when you can its a collection of links videos etc to get you started.

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Thanks kmcnyc, I have a bad habit of feeling like I am spending too much time in the gym and just haulin ass when I’m done, not doing any of the things you have mentioned, well, at least not consistantly. I’ve fallin off of the fishoil wagon. I used to take it religiously, but I will pick up a bottle or two tonight.

Thanks for pointing out the sticky in the over 35 forum. I should know to go there for info.

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Hey, I didn’t read this entire thread… so forgive me if I repeat somestuff already here…

Some tips:

  1. Make sure you’re getting a good warm up AND cool down…stretch during the cool down if you can.
  2. Drink plenty of water.
  3. Make sure you’re weight lifting and BJJ complement each other. Dont chase multiple goals. If you’re lifing to improve your BJJ… then do so!
  4. Try contrast showers ( switching from hot to cold several time). I don t like them, but people I know swear by them.
  5. If you can afford it, or if you can get your insurance to cover it…get a good sports massage at least once a month.
  6. EATING! Make sure you’re getting what you need from whole foods.
  7. SLEEP is critical. I find that naps are more important than getting 8 hours straight.

And finally be patient…you’re body will adjust.

Edit: have you had your test level checked?

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Test level? Please elaborate. Thanks.

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Yea I’m 25 and have been training jiu jitsu for almost 4 years and still get sore. I train five to six times a week though. When I trained two to three days a week, I felt like I would roll a lot harder and crazier knowing that I would not be coming in for a couple days. When I’m training at night and I know that I am coming in the next morning, I tend to pace myself, and I also find that I get injured LESS by training MORE that way. I would say if you really focused a lot on using the techniques that you know and less muscle and power, you would not be as sore and tired, but you might not win as many “matches” in the gym.