Brazilian Jiu-Jitsu is often described as “the gentle art,” but anyone trained for more than a few months knows it can be physically demanding, especially as you age. Congratulations if you’re over 35 (or 45, or 55) and still rolling. You’re part of a growing segment of grapplers focused on longevity, efficiency, and technique over athleticism.
But training hard at 20 and being smart at 40 are very different things.
That’s why choosing the right BJJ instructionals matters. In this guide, we’ll highlight the best instructionals for older grapplers — ones that prioritize leverage, structure, timing, and defensive stability over explosiveness and speed.
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What Older Grapplers Should Look for in an Instructional
Older practitioners need instructionals that focus on:
- Mechanical efficiency over athleticism
- Defensive stability and energy conservation
- Technical progression rather than intensity
- Conceptual frameworks to reduce decision fatigue during rolls
In other words: You want to use your brain more than your fast-twitch muscles.
1. Priit Mihkelson
Why It’s Great:
Priit’s system is based entirely on not getting smashed. He teaches posture-based defense from all positions: turtle, mount, side control, and back. This is the closest thing to “jiu-jitsu for longevity” in one package.
- Hands-in defense and turtle shell positions
- No explosiveness required
- Ideal for older, slower, or injury-prone grapplers
Best For: Any age 35+ grappler looking to extend their training life.
2. Lachlan Giles
Why It’s Great:
Lachlan Giles is one of the most respected conceptual instructors in BJJ. He focuses on understanding positions, grip fighting, and goal-based movement, not collecting techniques. Great for learners who prefer why over what.
- Emphasizes timing and efficiency
- Great guard retention and positional strategies
- Encourages adaptable decision-making
Best For: Intermediate grapplers seeking a more cerebral approach.
3. John Danaher
Why It’s Great:
Older grapplers often get stuck under pressure. Danaher’s detailed escape systems are perfect for building confidence and control in defensive situations without relying on strength.
- Teaches how to frame, wedge, and escape slowly but effectively
- Works for mount, side control, and turtle
- Builds composure under pressure
Best For: Beginners or older students who get pinned often.
4. Bernardo Faria
Why It’s Great:
Bernardo is a five-time world champion who built his game on pressure, control, and simple movements. His deep half and over-under passes are perfect for those with limited mobility.
- Strong fundamentals and predictable movements
- Works great for slower, heavier grapplers
- Emphasis on control and leverage
Best For: Grapplers who want an efficient bottom game that works against stronger opponents.
Summary: Train Smarter, Not Harder
Your jiu-jitsu should evolve with your body. If you’re over 35, it’s not about winning every round; it’s about consistency, injury prevention, and building a technical game that will last for decades. With the proper instructions, you can keep rolling hard well into your 40s, 50s, and beyond and enjoy it.
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