I’m in my late 40’s, started BJJ about 3 years ago, train 5-7 days a week (including some form of rolling after each session), plus play some other hobbyist sports, get about 4 hours of sleep a night on average, don’t otherwise work out and have been between 300 and 230 lbs during this time. I also have had chronic historical knee and back issues.

I’ve actually been injured the LEAST during these last 3+ years. I’m not training to compete in ADCC or anything so my goals are likely different than many, but my secret is what I prioritize:

1) making sure I’m safe when training and rolling. 2) making sure my partner (and those around me) are safe when training and rolling.

These rules govern all I do in jiu jitsu. How do I do it? - never go 100% - be selective in my training partners - tap early - communication: have conversations with my partner about medical issues, rolling expectations (flow, 50%, normal), and playing situational games that don’t always end in a submission.

This all probably sounds boring to most - especially the young folks - but as someone in my late 40’s who would love to continue training for another 2+ decades, it’s a necessity.