I'm in my 50's and still roll regularly. I am realistic about my expectations especially when training with younger, heavier partners.
I do plenty of stretching, strength, cardio and conditioning training on the side.
I ice my back three times a day. Once in the morning, once after work and once before bed. (I had lower back surgery a couple of years ago)
When training, I tap more often to things that I could probably fight off but the reality that it's not worth the risk, takes precedent over anything.
I tap alot and keep going. This is what helped me. Comes to a point where you have to choose whether you can train more often or win more often.
Winning at all costs all the time can lead to many physical complications that are not easily resolved at my age.
I also try and get enough rest. If something feels off, I will not roll or I will pick a lighter partner and ask them to just keep me moving.
I can train regularly this way. It is a pill to swallow but I feel fortunate to be able to continue.
Hope this helps.

Pray and take geritol...

Seriously I am 57 and still roll at the end of class and compete a lot.. I have learned to listen to my body and not be as much of a cement head as I used to be.. I tap like a little girl in training when in a submission and have gotten to the mindset that it's all about longevity and having fun.. My days as a world beater are long over now I am just an old man having fun..

Also a lot of active recovery, eating right and stay in shape

Great advice so far, as a 48yo Coach, I also find the young guns are giving me grief, but have to be smarter now and tap more often, put that ego aside.

I just turned 53 and,
• Years ago (late 40's) I was chatting with my coach who asked me to define my relationship with jiu jitsu - what you want from it and what you think it expects of you (may not be the same)
• What you enjoy MOST about practicing jiu jitsu and that should be what you focus on and avoid being pulled into the "top dawg, alpha male" culture that is ubiquitous in such environments
• be realistic in your current skill set considering your injuries and weight/size and not let someone bigger, stronger, more athletic injure you or psychologically injure you
• changed my rolling game to "do less and be more effective" 20/80 rule. I have been applying a lot of Priit's material and it makes a lot of sense if I don't want to or can't apply strength/pressure to a better/stronger training partner. You don't always have to be the "killa" on the mats
• tapping often allow you to enjoy a weekend whisky much better than having to drink out of a straw cos XYZ got strained/busted/torn

44 years old with neck implants and some muscle "missing" from one arm and the back (and a family and another job).
I still manage to be in the gym almost every day but I spend more time coaching than training. I force myself not to neglect exercises and lifting for my neck and back because it easily gets worst. I politely refuse to roll with people I don't trust or at the very least I warn them that if they go ham I must stop. I do stand up onlyrelaxed and only with super-trusted people of my weight. Legs and neck attacks that before surgery I would have fought to the death, I simply tap.
Competitive sparring every now and then but only with people I really trust (luckily this includes some athlete I coach, so I can still get THAT feeling of fighting).
But at the end of the day I keep telling myself especially when I would like to remind somebody that I still got it, "don't push it, tap early, it doesn't matter".

I'm 39, so not quite there, but almost. However, since I started BJJ at 25, my guiding principle has been "can I do this technique/style of sparring at 70 years old?" If not, then I dismiss it. Limited time on the planet, so I don't want to have to relearn jiu jitsu all over again every decade or two. Longevity and staying healthy have been my primary goals in BJJ, along with fun. ;)

So, my plan thus far has been:

* No positions that could potentially lead to significant wear and tear, like loads of inverting, rubber guard, takedowns etc.

* Don't roll with anybody more than 15kg heavier, or somebody who goes nuts (hence why it's rare I'll roll with a new white belt, or some super competitive and aggressive 19 year old whatever belt)

* Primarily defensive game. I was already doing a lot of running escape (thanks to Saulo's old Jiu Jitsu Revolution DVDs), training with Priit at camps since 2017 helps a lot with refining my defensive game

* Never go harder than 70% intensity, never match intensity if somebody is trying to up it. Cane Prevost wrote a brilliant article on the topic: http://www.caneprevost.com/70/

* Regular strength and conditioning (at the moment, that's three times a week bodyweight and kettlebell routine).

Worked well for me so far, in terms of keeping me in one piece. Since I started in 2006, never had any injury that has taken me off the mat for more than a week, especially since I stopped rolling with heavier people.

All very valid but I was really asking for workout programme , kettle bell use general fitness really and what you guys do to keep in shape. Cheers guys

Bodyweight conditioning for cardio and mobilty - I call my program FizFit (Physical Fitness) and have some YouTube videos up
Kettlebells and Parallettes for grip and strength - I have a few Kettlebell exercises on my YTube channel too

48 yo here. I do two things, primarily:

1) Lift weights. Full body workouts. High rep, low weight, in a superset/circuit fashion. This builds more muscular endurance which in my opinion has greater carryover to jiu jitsu (and also easier on your joints). This is good for injury prevention as well, I believe.

2) I rarely go over 60-65% intensity when rolling. I don't scramble w/ the young guys anymore and I play a lot of defense these days. I don't fight tooth-and-nail to prevent a pass. If someone pretty much has a submission on me, even though I could probably fight my way out, I will just tap. This one can be hard as it may be difficult to throttle your intensity as your opponent ramps up theirs.

As a corollary, I also eat fairly healthy but that goes without saying. :)

I'm a huge proponent of kettlebells. I'll be sure to check out your videos

Nice! I'll have to have a look at your videos

Will be happy to post any special kettlebell requests :)

I am 43 (Family father and lots of Duty)and I don’t feel old at all.
I do strength and conditioning almost everyday:
On the days I usually do Jiu Jitsu (3times a week), I do Low intensity Generell conditioning like running and mobility, 2 times a week I do strength training: pull ups, deadlifts, bench press, squats, glute bridges.
The other 2 times I do kind of High intensity training or circuit, implementing TRX, kettlebell swings, battle ropes, burpees... kind of hiit training to keep the heart rate up.
What I find really useful is the stretching/mobility/ yoga moves...

Like the other guys I try to hear to my body, tapping earlier....

I have been thinking a lot about what I want from training and longevity is the answer. Thank you guys for all the wise advise which I definitely needed

I spend most or my time focused on conditioning directly with the skill set I use rolling 6 days a week and doing MMA rounds 3 days. I go heard on the days I feel good and easier on the days I don't have it

I do weight training 2 or 3 days a week depending on how I feel .. A lot of unorthodox lifting like dumbell benching on a swiss ball my main goal with the lifting is keeping my body strong and connective tissue in the joints tight.. If I feel my endurance slipping I do 100 rep sets with my workout as it gives insane endurance.. As you age things like rest, sleep and diet start to factor in a lot more than when you are young...

I don't do cardio as I have never really felt it helped my fight endurance that much on a cost / benefit ratio... I also do a lot of yoga style stretching as part of active recovery along with hot/ cold baths and acupuncture

Yes Candy, longevity and sustainability.....that's my plan too ;-)

I say no to roll with big guys
Smash and tap out newbies
Don’t roll easy
Always try to not give up or give something for free
Just defense when rolling with girls. If they force me to go harder
I won’t. If I feel they really want more. Knee on belly. Tight :)
I don’t know how much time I ve on the mats so I make the best out of it
I’m still skateboarding. That’s where I cruise now.
Oh and anything on my legs I tap very early. Still need to be able to skate and surf.

Some good applicable discussion on these earlier threads about weightlifting & grappling:

https://beltchecker.com/f[...]e1bbdf3f10

https://beltchecker.com/f[...]8d3d951242