Jiu-Jitsu for a Lifetime: Steve Maxwell's Blueprint for Grappling Longevity
As an early pioneer in Brazilian jiujitsu black belt, and Relson Gracie's first black belt, I continue my love affair with the grappling arts.
At 73 I feel very fortunate and grateful that I still get on the mat and practice the art I love.
My journey started in 1964, as a 12 year old wrestler and progressed over decades with various martial arts until I chanced upon what I consider the ultimate grappling style.
I wasn't young when I started; I was 38 years old and owned a gym. While I've had a lot of luck and good fortune, I also took practical steps and routines to keep myself in this game. I have three key ideas on staying in jiujitsu for a lifetime to share with you.
Principle One: Prioritize Non-Competitive Rolling
Most rolling should be non-competitive. Keep it playful; it should be fun.
Though I've competed in my long career, it was obvious that it's unsustainable; in fact, all the injuries I ever suffered were a direct result of tournament training and highly competitive mindset. Don't be the guy who would bleed from the eyes to not tap. I myself did this and indeed most players go through this phase: learn from my folly!
Avoid allowing yourself to get stacked in the guard. Tap early, and yield positions to preserve your body.
Focus on technique, flow, and mutual benefit with your training partner over winning at all costs. To be clear, this article is about jiujitsu for a lifetime; if your interest and passion lies in tournaments, of course you must compete to win with this attitude, but be honest, and know that there will be injuries along with the glories.
Principle Two: Train Smart and Find Your Minimum Effective Dose
Rather than finding out how much exercise your body can withstand, do the opposite and measure the minimum exercise required to get the results you seek.
Jiujitsu itself, provides a form of strength; grappling itself is a form of isometrics.
Train your skills 3-4 times per week, while avoiding overdoing it.
I've known many people who trained everyday, twice a day, but they all stopped training by their late thirties, early forties.
Beware of the young coaches who don't understand aging bodies. A lot of these young coaches have no direct experience and simply don't get it.
It's very important to not combine jiujitsu with extreme strength sports, such as powerlifting, Olympic lifting, or CrossFit: if your goal is longevity.
For many, kettlebells aren't a good way to go, either. I've seen so many bad backs and shoulders over the decades, that this is no longer a recommendation.
Principle Three: Incorporate Corrective and Balancing Work
Incorporate corrective and balancing work into your weekly routine. Jiujitsu: as good as it is: can create tight hips, poor posture, and overuse injuries; this should be countered with supplemental exercises for mobility, and strength in any neglected areas.
My main focus these days is isometrics: both yielding and overcoming.
Make sure to include tie, foot and ankle work; neck strengthening, and finger-wrist extension, to counter all the gripping.
For years, I have every mor ing practiced mobility and qi gong, and it's paid great dividends.
I also strongly suggest breath work; there are many resources out there.
Your number one unsexy recovery technique is to get to bed early, and get priceless sleep.
With these simple ideas, you can actually use jiujitsu as a valuable anti-aging tool to keep yourself youthful and spry. Each of the above points could be an article upon itself, so look out for more from me.
In Strength & Health!
Steve
Ready to Train Smarter?
If Steve's approach to longevity resonates with you: whether you're a seasoned grappler looking to protect your body or someone considering jiujitsu later in life: there's more where this came from.
Join the Steve Maxwell Strength & Conditioning email list for practical training insights, mobility protocols, and no-nonsense advice on building a body that lasts.
Want first dibs on Camp 2026?
We’ll be opening registration for the Jiu-Jitsu for a Lifetime Camp 2026 in Port Townsend, WA soon. If you want to be the first to know when spots go live (and get the details straight to your inbox), hop on the email list.
Join the Steve Maxwell Strength & Conditioning email list and you’ll get the Camp 2026 registration announcement the moment it drops.
