STRENGTH AND CONDITIONING RECOMMENDATIONS FOR HOBBYIST AND COMPETITIVE BRAZILIAN JIU JITSU ATHLETES OVER 50 YEARS.

There is growing interest in Brazilian Jiu Jitsu (BJJ) among adults over 50 years at both a recreational and competitive level, with increasing numbers of older adults engaging in BJJ due to it being a goal-directed physical activity with a strong element of social connection. This article reviews existing literature to provide an analysis of the physiological demands, movement requirements and injury risks of BJJ and highlights that, due to the typical age-related physiological changes that occur in adults over 50 years, particular strategies must be implemented to ensure safety and optimise skill development in this population. The increasing participation of older BJJ practitioners, combined with a relatively high injury rate in the sport, calls for recommendations for the development of strength and conditioning programs tailored to the specific needs of more mature BJJ participants. Factors such as the participant's style of play, rank/experience, and individual goals will determine the specific design of strength and conditioning programs for older BJJ athletes, however general recommendations include at least two resistance training sessions per week for hobbyists, and four or more sessions per week for more elite/competitive BJJ athletes over 50. Resistance training should focus on triple extension of the lower limb joints (e.g. squats), and upper body pushing (e.g. bench press) and pulling (e.g. rows) exercises. Older BJJ athletes who are newer to resistance training should begin with low volume at moderate intensity (60-75% 1RM), progressing to 80-85% 1RM, if determined appropriate through individual assessment. Ultimately, strength and conditioning programs for older BJJ athletes should aim to increase safety and maximise technical progression, with a view to increasing longevity, enjoyment and success in the sport. ABSTRACT FROM AUTHOR