Key Principles: Preserve Muscle & Power: Combat age-related sarcopenia and keep fast-twitch fibers alive. Joint Health & Tissue Resilience: Shoulders, knees, spine, and fingers are under high strain in grappling. Energy System Balance: BJJ is highly glycolytic (bursts of effort requiring glycogen = sugar), but longevity requires strong aerobic capacity (mitochondrial health). This type of fitness will help your endurance and maintain skill through several intense rounds. Movement Quality First: Prioritize mobility, posture, and mechanics over load. Recovery is Training: Adapt sessions around sleep, stress, and mat workload. As a serving Royal Marines Commando officer, I’ve for 20 years experience in the military, and building teams, training people and operating in extreme environments. How could I help you?