So you’ve got a wrestling background…

Combining familiar grappling skills with new layers of technique, strategy, and philosophy can be extremely rewarding.

Covering both physical and mental benefits, and why it’s one of the best ways to maintain fitness, flexibility, and focus as an adult, we’ve put together a breakdown of why we’re seeing more former Colorado wrestlers take up Jiu Jitsu here in Lone Tree.

Why Jiu-Jitsu for Wrestlers?

Wrestling focuses on control, takedowns, and dominant positioning, while Brazilian Jiu Jitsu emphasizes submissions and positional strategy from a variety of angles, including off your back. For those with a wrestling foundation, this opens up a whole new world of learning that challenges not only the body but also the mind.

Physical Benefits of Training Jiu-Jitsu as an Adult Wrestler

1. Strength and Stamina: Wrestling builds a strong base of physical endurance and strength. Brazilian Jiu-Jitsu, however, uses energy in different ways. In BJJ, you’ll develop a refined level of control and stamina that allows you to apply consistent pressure without overexertion.

2. Increased Flexibility: BJJ emphasizes techniques from a wide range of positions, many of which will improve flexibility, especially in the hips and lower back. Developing flexibility not only helps with submission defense but also reduces the risk of injury.

3. Functional Fitness: Brazilian Jiu-Jitsu is a full-body workout that uses almost every muscle group. This type of functional fitness is ideal for adults who want to stay in shape while avoiding the repetitive strain of traditional gym routines. The sport’s dynamic movements can help build strength, agility, and endurance simultaneously.

4. Lower Impact on Joints: While wrestling has high-impact movements that can be tough on joints over time, BJJ tends to be less intense on the body. Adults with prior wrestling injuries will appreciate the lower-impact focus of Jiu-Jitsu training, especially when incorporating proper technique and rolling with control.

Mental Benefits of Jiu Jitsu for Wrestlers

1. Learning New Techniques: Transitioning from wrestling to BJJ can be mentally stimulating. You’ll discover new techniques that build on your existing grappling knowledge. This mental engagement is highly rewarding and gives wrestlers a fresh perspective on grappling.

2. Adaptable Problem-Solving: Jiu-Jitsu is famously known as “the gentle art” or “human chess.” As an adult, this mental aspect can be incredibly engaging and beneficial. Wrestlers are accustomed to quick decision-making, and BJJ expands this with strategies that require you to anticipate moves and adjust in real time.

3. Enhanced Self-Discipline: BJJ instills discipline in a new way. Jiu-Jitsu requires patience, precision, and timing. This blend of physical and mental discipline makes it an ideal practice for adults who seek growth beyond athletic gains.

Key Jiu-Jitsu Techniques for Wrestlers

For wrestlers transitioning to Jiu-Jitsu, the following techniques are excellent areas of focus:

1. Guard Passing: Wrestlers are already familiar with controlling opponents from top positions, and guard passing is a natural extension. Learning to pass an opponent’s guard by using your balance and pressure becomes an invaluable skill.

2. Submissions from Top: Wrestling skills in top control lend themselves well to submissions like the armbar, kimura, and Americana. Wrestlers often feel comfortable in side control and mount, where many of these submissions are executed.

3. Escapes and Sweeps: BJJ’s escapes and sweeps add variety to the wrestler’s skill set. In wrestling, avoiding pins is essential, but BJJ offers an array of escapes that lead directly into submissions, providing added layers to defensive moves.

4. No-Gi Training: Many wrestlers find it easier to start with no-gi Jiu-Jitsu, as it feels closer to their wrestling roots. No-gi Jiu-Jitsu still focuses on submission grappling and body control but without the gripping of the gi.

How Jiu-Jitsu Enhances Quality of Life for Adults

1. Stress Relief: Training Brazilian Jiu-Jitsu is a powerful way to relieve stress. The physical exertion coupled with mental focus lets you leave the day’s stressors on the mat, allowing for a unique sense of accomplishment and peace after every session.

2. Community and Camaraderie: BJJ gyms foster a sense of community that’s hard to find in many fitness settings. Jiu-Jitsu offers a strong sense of camaraderie among practitioners, especially those with similar backgrounds, like wrestling, who are learning and evolving together.

3. Improved Focus: Learning new techniques, anticipating movements, and making strategic decisions in Jiu-Jitsu helps sharpen focus, which can translate into better mental clarity off the mat as well.

4. Confidence: Wrestlers entering the world of BJJ may already have a base level of confidence, but BJJ will elevate this further. By adding a new set of skills, adults gain a new level of self-assurance in their abilities both on and off the mat.

Tips for Wrestlers Starting Jiu-Jitsu

1. Embrace Being a Beginner: It can be humbling, especially for someone with prior grappling experience, to feel like a beginner again. The learning curve is part of the process and an opportunity for personal growth.

2. Pace Yourself: Wrestling is often more explosive, while BJJ requires controlled pacing. Practicing techniques slowly and with precision helps wrestlers adapt to BJJ’s slower tempo, building muscle memory that’s essential in applying submissions and escapes.

3. Open Mind, Open Guard: Keep an open mind and be willing to adopt a new perspective on grappling. Developing your guard game—both offensive and defensive—opens up a whole world of possibilities.

4. Listen to Your Body: As an adult, it's important to manage your physical limits. Practicing Jiu-Jitsu can lead to injuries if not approached mindfully, so take time to stretch, listen to your body, and prioritize recovery.

Final Thoughts: The Wrestler’s Advantage in Jiu-Jitsu

As a wrestler, you already possess a strong foundation in grappling fundamentals. This advantage allows you to progress quickly in Brazilian Jiu-Jitsu while embracing a new approach to martial arts. Whether you’re looking to expand your skill set, improve your physical and mental well-being, or simply enjoy the art of BJJ, it’s never too late to get on the mat and start your journey.

If you’re ready to experience the benefits of Brazilian Jiu-Jitsu for yourself, check out a local BJJ academy and get rolling. Embrace the gentle art and unlock the full potential of your wrestling background in new, rewarding ways!

We invite wrestlers to come in and try a free class to see how your skills translate and get a sense of the opportunity for learning and growth.