The Grapplers Perspective #78 - Mike Bidwell - Doing BJJ After 40, Here's How to Stay Uninjured on the Mats
Jul 1, 2025
Mike Bidwell, a BJJ Black Belt and founder of the BJJ After 40 community, shares insights on training sustainably after 40. He highlights the importance of injury prevention and adapting techniques for older grapplers. The conversation covers the mental and emotional journey of earning a black belt, the ethical dilemmas around TRT in competition, and the role of nutrition for optimal performance. With tips on flow rolling and camaraderie in the BJJ community, Bidwell inspires seasoned enthusiasts to stay active and enjoy the mats longer.
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Smart Training and Recovery Tips
- Be mindful when rolling: choose partners wisely and don't hesitate to say no to high-intensity rolls.
- Maintain hydration, nutrition, sleep, and recovery habits to optimize BJJ performance and reduce injury risk.
Importance of Warm-Ups
- Always warm up thoroughly before rolling to prepare your joints and muscles and reduce injury.
- Start rolling at low intensity, gradually increasing to avoid damage and improve technique.
Value of Rolling with White Belts
- New white belts appear 'spazzy' not because they're reckless but due to lack of knowledge.
- Experienced practitioners benefit from rolling with beginners to understand their movement and help improve their skills.