Train Smarter. Stay Injury-Free. Level Up Faster.
The FREE BJJ Longevity Checklist reveals the training mistakes that cause burnout — and the simple habits that keep grapplers on the mats for decades.
Get the Free ChecklistMost White Belts Quit Within 12 Months. Here’s Why.
They treat every class like the ADCC finals. They ignore their bodies. They push through pain. Eventually, they break—and never come back.
The Real Cost of “Hard Training”
Studies show that 68% of BJJ practitioners quit within the first year due to injury, burnout, or loss of motivation. The common thread? They trained hard, not smart.
But here’s the good news: Smart training beats hard training. If Ed O’Neill can earn a black belt starting at 42, stay healthy for 30+ years, and still roll at 78—so can you.
The Numbers Don’t Lie
What’s Inside the Checklist
✓ Phase 1: Pre-Training
Ego checks, intention setting, hydration, and gear prep. Set yourself up for success before you step on the mats.
✓ Phase 2: On the Mat
The 80% Intensity Rule, partner selection, TETO (Tap Early, Tap Often), and how to avoid “spazzing” out.
✓ Phase 3: Post-Training
Recovery protocols, hygiene tips, training journals, and nutrition timing. The work isn’t done when the timer beeps.
✓ Phase 4: Off-Mat Lifestyle
Strength training, mobility routines, sleep optimization, and rest day scheduling. Build armor for your body.
✓ Burnout Warning Signs
Learn the 7 red flags of overtraining and what to do if you spot them early. Catch problems before they become injuries.
✓ Injury Prevention Guide
By-injury breakdown for shoulders, knees, neck, wrists, and back. Prevention is always better than recovery.
Real Results
"I was training 6 days a week, getting injured every other month. After using this checklist, I dropped to 3 days/week, added mobility work, and I haven’t had a nagging injury in 6 months. My technique is actually better now because I’m not exhausted."
"Perfect timing. I was about to quit BJJ because I felt burned out. This checklist saved me. Turns out I was overtraining and sleeping poorly. Simple fixes changed everything."
The Simplified Checklist (At a Glance)
Bonus: The 30-Day Longevity Challenge
Pick ONE habit from the checklist and commit to it for 30 days. Week 1 = notice it. Week 2-3 = actively work on it. Week 4 = evaluate. After 4 cycles (120 days), you’ll have 4 solid longevity habits built in. That’s the difference between short-term training and a lifelong journey.
The Longevity Mindset
The goal is NOT to be the best white belt. The goal is to still be training in 10 years.
Here’s what separates people who train for 30 years from people who quit after 6 months:
- 1. Prioritize longevity over ego. Tap early. Train at 80%.
- 2. Build sustainable habits. 3-4 days/week instead of burning out at 6 days.
- 3. Listen to your body. Rest when injured. Adjust volume when needed.
- 4. Have fun. Train with people you like, not just the strongest.
- 5. Focus on principles, not techniques. Learning why > memorizing moves.