Everyone needs a break sometime. Whether it’s because of an injury or personal life circumstances, it’s not uncommon to take a pause from jiu jitsu training (click to read). The real challenge is getting back on the horse and restarting your jiu jitsu journey.
Getting back on the mat can be an enlightening experience. Isn’t it great to realize how much you have missed rolling and submitting your training partners? You will also notice how rusty your skill set and muscle memory have become.
Naturally, you might have some fear about returning to jiu jitsu. Will you still have the same ability as when you stopped? Will a whitebelt now be able to submit you? How do you make the return to jiu jitsu as smooth as possible after a long absence? Below are some tips to ensure a great transition during your first week back training jiu jitsu.
Talk to Your Coach and Teammates Before Returning
While a surprise visit is always a pleasant treat for your team, you are better suited to let your coach and friends know you are coming back in advance instead of showing up at a random class. This way you can talk ahead of time about concerns you may have and how to make adjustments. You might also develop a game plan to focus on getting you back in top form.
Talking to your gym ahead of time also gets you mentally prepared and committed to make the jump back into the sports. It is no longer “I’ll get around to it.” Instead, by talking to your coach you are making a personal commitment to show back up at a date and time.
Take it Easy
The first week of jiu jitsu is always tough, both physically and mentally. There is no way of getting around it.
Here are a few Do’s and Don’ts for your first week back.
- Clean your gi or rashguard (click to read)
- Don’t train 100% intense
- Emphasize drills over rolling
- If you roll, go light (with a trusted partner if possible)
No matter the rank you had when you stopped training, be prepared to be submitted by both lower and higher ranks. Remember that learning how to accept defeat is a lesson you learn as a whitebelt. No one is immune to this experience, so get ready to be humbled again.
Don’t Demote Yourself
You may feel like an imposter your first few weeks back. Don’t worry, this feeling is normal. You need not demote your belt rank because you are not performing at your former level. As we have noted before, jiujitsu is not about comparing yourself to others (click to read). Remember, each belt rank in jiujitsu represents more than just knowledge of technique (click to read).
You earned your rank for a reason. Yes, a lower rank might have to show you how to do the De La Riva guard again or you might not know the latest advanced competition techniques, but these things will come back in time. Don’t sweat it.
Remember Fitness and Food Matter
It’s common advice to not wait until the “right moment” to start jiujitsu. That is generally true, but since we are talking about making a return to jiujitsu under ideal circumstances, we should mention two often overlooked factors: diet and fitness. The main suggestion here is to change your eating and fitness habits as soon as possible before you step on the mat.
As you already know, jiujitsu is a great way to get in shape, but it is not the only form of fitness (click to read). As you talk to your coach about coming back, consider adding a fitness regime prior to your return. This will help you avoid both injuries and feeling completely gassed your first few days back.
Similarly, getting on a new diet plan could be a good way to help you find your stride your first week back. You are what you eat. The sooner you stop eating those potato chips and move towards a more nutritional diet (click to read), the faster your BJJ game will improve.
A week of working out and eating right will not be a panacea for making your jiu jitsu great again, but it will make the load lighter and put you on the right path as opposed to jumping in cold turkey.
Conclusion
Returning to jiu jitsu is not easy, but with a plan and support from your team, you will be rolling in no time.
Additional Reading:
Returning to BJJ After a Long Break (Inverted Gear)
Cardio for BJJ (JitsMag)
BJJ After an Injury (Breaking Muscle)
We had Nick from http://bjjmotivation.com write this article for us as we await a return to the mats. Big thank you to Nick and we hope you all enjoy the content provided!
