Jiu-Jitsu Over 40: 5 Essentials for Older Grapplers from Master John Machado

Chuck Giangreco • August 4, 2025

If you’re over 40 and still stepping on the mats, you’re part of a rare and respected breed.

The fire’s still there—but let’s be honest: the body doesn’t always keep pace like it used to. Recovery takes longer, flexibility’s not what it was, and injuries that once healed in a week now hang around like uninvited guests.

So the question becomes: how do you keep training Jiu-Jitsu over 40, progressing, and evolving—without burning yourself out or breaking down?

Recently, I had the absolute honor to dive into that exact question with two giants in the game:

Master John Machado — a living legend of Brazilian Jiu-Jitsu, youngest of the Machado brothers, and a true example of what long-term mastery looks like.

John “Shrek” McPhee — special operations veteran, coach, and all-around combatives powerhouse.

We sat down together to talk through five critical essentials for older grapplers—especially those continuing to train Jiu-Jitsu over 40. These principles are the key to thriving on the mats—not just surviving.

🎥 Watch the Full Conversation Here:
👉 Click to watch on YouTube

1. Economize Your Motion

When you’re younger, you can explode, scramble, and recover out of bad positions. But that kind of movement comes with a price—and the older you get, the steeper it is.

“The more experience you get, the more you realize the value of conserving motion. You want to economize everything.” — Master John Machado

That starts with how you open the guard. Younger athletes might pop up from inside the guard in one explosive motion. Older grapplers? Not so much.

Instead, Master John teaches a compact, pressure-based guard opening that uses posture, grips, and angles—not speed. As you age, technique becomes your athleticism.

2. Trade Strength for Structure

A huge mistake older athletes make is trying to outmuscle bad positions. But strength is fleeting—and relying on it accelerates burnout and injury.

The smarter path? Build structures that let your body do more with less.

For example, Master John shared a variation where, instead of pulling with the upper body during a sweep, you rotate around the corner using feet, hips, and frames. It’s about efficiency over force—especially for those training Jiu-Jitsu over 40 or 50.

3. Stop Swinging — Start Anchoring

Mobility changes with age. Fancy moves like the spinning armbar from mount just aren’t realistic for most guys over 40.

That’s where Master John’s “Old Man Armbar” comes in.

“Instead of the leg swing, just anchor your knee up and fall back. Then pass the leg over after you’re already in the armbar position.”

This version is clean, tight, and doesn’t require acrobatics. It simplifies the mechanics, making it perfect for older grapplers.

4. Use Your Hips to Finish

Upper-body pulling power fades with time. But your hips? They’re still strong—and often underused in submissions.

Master John’s take on the bow and arrow choke shows how to engage your hips rather than relying solely on arm strength. Fold your foot under your opponent’s back, then use hip extension to finish the choke.

This same principle applies to lapel chokes from mount or back control—*let your legs assist your arms and leverage your structure.

5. Escape with Full-Body Mechanics

Escaping side control or mount should never be about brute force or explosive shrimping.

Master John teaches a *full-body synchronization approach: use your arms to frame and push as you hip escape, allowing your knee to slide in naturally and recover guard.

Too many older grapplers move in segments. The key to efficient escapes? Move as a unit.

🎬 Want to See These Techniques in Action?
Check out the full sit-down and technique breakdown on YouTube:
👉 Watch here

Final Thoughts from Coach Chuck

Training Jiu-Jitsu over 40 isn’t about lowering your standards—it’s about evolving your strategy.

You’re not trying to keep up with the 25-year-olds anymore. You’re learning how to use timing, leverage, and structure to neutralize their speed and explosiveness.

That’s what true mastery looks like. And that’s why it was such a gift to be on the mat with Master John Machado and John “Shrek” McPhee—two men who’ve lived this path and shared it with all of us.

So What Should You Do With All This?

* Slow down. Stop rushing. Trust the technique.

* Tighten up. Shrink your movement, not your game.

* Stay dangerous. Keep showing up and refining the edges.

There’s no such thing as “too old” for this art.

If you’re ready to dive deeper into building a smarter, more sustainable game—whether you’re 30, 40, or pushing 60—and want to start Jiu-Jitsu over 40, come train with us at Integrated Martial Athletics, or stay tuned for more content just like this.

👊 Train hard. Stay sharp. Be dangerous.

— Coach Chuck