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The Benefits of Brazilian Jiu-Jitsu

Be A Complete Fighter

There are many types of martial arts out there and I have studied over 15 of them in my 35+ years of experience in martial arts, even earning black belts in five of them. Currently, I study Krav Maga, an Israeli Martial art taught to the Israeli military; Pekiti Tirsia Kali, a Philipino stick and knife fighting art; and Brazilian Jiu-Jitsu (or BJJ), a Brazilian (obviously) grappling art very similar to Judo. I study these three very different arts because I want to be a complete fighter.


Krav Maga teaches me an effective way to use my hands and feet for self-defense with a proven method developed strictly for defense instead of sports fighting. I study stick and knife fighting because you can almost always find a stick or stick-like instrument anywhere that can be used for self-defense and you can either carry a knife legally, or, if you happen to be in your kitchen and someone breaks down your door, easily grab a kitchen knife and know how to use it effectively. But this article is actually about the third martial art I study– Brazilian Jiu-Jitsu.

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Why Brazilian Jiu-Jitsu?

Even though I am quite effective in hand-to-hand stand-up fighting, I have found that once the fight is taken to the ground (which is where most fights end up whether you like it or not), I did not know what to do. I thought about taking a Judo class, which is very effective in getting someone on the ground and keeping them there, but instead chose to focus on Brazilian Jiu-Jitsu (or “BJJ”). Brazilian Jiu-Jitsu is even more effective than Judo once you go to the ground.

What Is Brazilian Jiu-Jitsu?

Brazilian Jiu-Jitsu is one of the most popular martial arts in the world and is composed of both offensive and defensive self-defense techniques. There are hundreds of techniques in BJJ and countless benefits associated with its practice, including helping you with both your physical and emotional development as well as helping you develop patience, relaxation, discipline, and self-confidence.

BJJ has proven to me and countless others how effective it is as a method of self-defense. You see, I served as a federal agent for over 18 years and in three military branches as a special agent, protective services officer (bodyguard), and counterintelligence agent.

I even worked in the protective services division at the Defense Intelligence Agency. I tell you all of this because based on real experience I know which martial arts work in a real fighting situation and which don’t. BJJ is one that works if done the right way.


Many martial artists around the world are using the techniques of BJJ. Most military and law enforcement agencies have incorporated some BJJ techniques and mixed martial arts has adopted most of its techniques from Brazilian Jiu-Jitsu. The reason for this is because the techniques present in BJJ are realistic and effective when it comes to fighting.

Hone Your Body And Mind

You will certainly improve your physical fitness. I “roll” with multiple opponents half my age for ten-minute rounds and have done so since starting BJJ. There are both soft and hard techniques in BJJ. Hard techniques train and condition your body. Your physical condition is very important when it comes to fighting. You need to train your body to absorb the impacts of your opponent’s strikes and kicks.

Soft techniques, on the other hand, focus on your mind. Training your mind is very important because your mind is what sends the signals to your muscles that tell your body to fight. When your mind is perfectly conditioned you can perfectly execute the techniques that you have been practicing for so long.

Learn To Relax

Another benefit of the mind training is learning to relax. When I first started, being 6 feet 250 pounds, I tried to use my size to fight my way out of situations, especially when on my back. Big guys (anyone really, but especially big guys) hate to be on their backs. So, I would try with all my might to get people off me. Well, even smaller, less strong guys and women could hold me down.

All I succeeded in doing was wearing myself out with all the struggling. Had these been real fights I would have been exhausted and my attacker would easily beat me to a pulp. As my BJJ training progressed, I learned to relax when on the ground, save my energy, and either wait for or create the opportunities I needed to escape from, or “tap out,” my opponent.

Calm Your Mind

BJJ training also includes meditation. Meditation is a type of training that can help you program your mind. As you program your mind, you are increasing your chances of getting better results when it comes to the execution of techniques.


Additionally, meditation helps you calm your mind. Having a calm mind is essential for all martial artists. Make sure that your mind is at ease before going into the battle. In BJJ, you must also be disciplined to improve your fighting skills. All BJJ practitioners are taught to control their emotions and behaviors.

It’s Never Too Late To Start

So, in this article, I have shared the benefits I and many others have received as a direct result of practicing BJJ. If you think you are too old, you couldn’t be more wrong. I am 55 years old and have bad knees from many years of training, but I am still able to train in this great art three times per week.

It’s time for you to increase your ability to defend yourself by training in BJJ. Don’t worry about becoming a black belt; I have no desire for that. Just learn as much as you can. Even with six months to a year of regular BJJ training, you will change your body and your mind.

Gain the heart of a true warrior and practice the right techniques, but beware– you will only gain these benefits if you are willing to put forth the effort to push yourself during your BJJ training. It will be well worth it in the end.

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75 thoughts on “The Benefits of Brazilian Jiu-Jitsu”

  1. Hi, I am 74 and still feel that I could defend myself. Of course, it would be better to know how to use my hands and feet. When I was younger, I took Karate lessons for awhile and learned to go with the flow of the opponent and then do what I am going to do. Any additional exercise or training would help.

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  5. 1) I like American wrestling for takedowns and takedown defense.
    2) BJJ for submissions and staying out of submissions.
    3) A well rounded muy thai base with hands and elbows and knees and kicks with and an ability to grab and throw when needed.
    * the best martial art is an available handgun when SHTF

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  6. Brazilian jui-jitsu is great one on one, but most street fights you face multiple attackers. Grappling and wrestling with an opponent while others are attacking you is useless. I have a black belt in judo and I use a combination of American Kenpo and kickboxing. I stay away from being on the ground, but have those skills up my sleeve.

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  7. I’m a really good tennis player. Played at University level. I know how to use a racket very quickly. I always taught my kids they are not only learning a great sport but also a great weapon. If someone tries to jump you with a racket in your hand he’s toast. A quick strike to his throat and he’s done also a quick forehand with strings to the attackers face his nose and face will look like a waffle.

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  11. Sorry dude, you might possess lot of knowledge about the martial arts, but BJJ (Blow job jujitsu) is no good for multiple attacckers. You know that.

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  13. My favorite martial art is the .45 caliber and a sawed off shotgun—the equalizers. I am not as mobile in my old age and though if the need arose I would die fighting, I feel more confident with a few guns by my side.

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  14. I was going to say that Hapkido would be my first of the 3 choices. Followed by BJJ, and my third art is a toss up between, Systema, Krav Maga, & the Shaolin Gung Fu. I’ve studied 4 different styles through out the years. 1)-Shorei ryu Karate do, 2)- Tai Kwan Do 3)- Aikijistsu & 4)-more Karate, based mostly on the Japanese “circular energy rolls”. I didn’t really get too far with them, because i would either run out of money, or ironically, my work schedule would conflict with the classes. So i either had the money, but not the time, or visa/versa.

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  16. Been a kodokan judo instructor for many years and self defence from the judo plus all the different aspects. Stick and staff taught as well and many forms of fighting not allowed in competition. Judo is my favourite martial art. Im 76 yrs old

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  17. I like the 3 arts you chose to write about and your reasoning I have studied those 3 arts myself I love BJJ I fell in love with it from day 1 maybe sambo can be put in a good ground catagorie but my opinion nothing beats bjj for the ground. For sport I would choose western boxing muai thai and bjj.for street self defense the Philippino martial arts are brutal and krav is a well rounded art for defense but I think I’d go with kun Tao kali and bjj.thanks for the article got me thinking!

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  20. I’ve seen a lot of martial Arts competion in my life. I found that I wondered why they were so polite. They didn’t fight clean. I did have a short span of teaching hand to hand combat. 1st I had to convince men that the whole 5′ me was excellent at what I was doing. That was after that there are times when you can fight back. Especially if it was a woman. Women don’t fight fair. But now my best martial Arts is sitting in audience cheering on my granddaughter.

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  23. Is it possible to train in Jacksonville NC with a martial arts instructor to learn what you are talking about, Krav Maga +BJJ+ Fed Agent Street/Cell block Fighting technique?

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  25. I agree with the ideas presented in the above concept of the aforementioned arts tied together. I believe from my in-depth personal experience in numerous street and combative encounters at various times in my 61 years of hardcore educational training that professional style boxing, Karate-integrated Aiki-jujitsu that I study with standup and groundwork exemplified my Meada and Tanabi Sensei of the Fujunryu group who influenced in depth the development of Gracie Ju-Jitsu (BJJ overall) then I would include Philipino arts. ( I am now 78 years of age ) these are among the reasons I have lived this long as well as the obligation to survive. I have trained the same conceptual concept of Krav Magra long before I ever heard of this functional Israeli combative art. Proper integration of chosen styles must flow to go for survival success.

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  27. I use Serrada Escrima and Krav Maga. I learned Krav from an ex team member when I was in Afghanistan from an IDF & Mossad officer. Both have never let me down, even against multiple attackers. I did wrestle and grapple, but nothing as intense as Jiu-Jitsu.

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  28. I am a second degree black belt in an art that can be best described as an early form of mixed martial arts. My studies included boxing techniques, the locks and throws of jujitsu, and kicks of traditional karate. Although some ground techniques were included, my instruction was weak in that area. I believe more grappling instruction would be beneficial. I’m sure that many fights do get down in the gravel. However, I hasten to add that my experience in the real world indicates that a majority of fights are not a one on one scenario. The last thing I want is to be grappling in the gravel while my opponents buddy kicks me in the head. My point is that extensive training in grappling is desirable, but it should not necessarily be the end game goal. All that said, if I were a bit younger I think I would persue BJJ with alacrity, but at 74 I no longer bend or bounce as in years past.

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  29. Excellent article Derek! I’ve been looking into Wing Chun lately (watching you tube videos) and plan to find a place to learn in my hometown at some point. Krav Maga and BJJ have peeked my interest as well.

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  30. I am 73 years old, have trained in Muay Thai for years and cross trained in juijitsui as a young man. I stopped training at age fifty but still do a work out. It is very important to be proficient in at least two different martial arts…so,of course I agree with this.
    Today, with a grandson a second degree black belt in taekwondo, I know they are proficient with some weapons (bo, nunchucks etc) but the kids do not know how to grapple. I am encouraging him to wrestle or take BJJ.

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  31. I believe that BJJ is good for you if you want to become a fighter and just to know if it’s incorporated into the combative training done in the military.

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  33. My preference is ‘Diestro Escrima which is stick fighting, knife fighting, and contains ‘Kun Tao and ‘Pentjak Silat which also contain the blade arts. This is all in the ‘Sala de Armas Santana. This my style.

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  35. I started studying Judo and Heike-ryu Jiujutsu in 1967 under Y. Vincent Tamura. In 31 years on the Dallas Police Department I have used Judo many times to stop a fight. Had to be careful because throwing someone to land on the concrete when they don’t know how to fall is hard on them! The Jiujutsu I studied involved hitting, kicking, eye gouging, testical smashing, neck breaks and joint locks. Boring to practice and boring to teach. I have fought a few BJJ practitioners and even though I agree that most fights go to the ground I found the hard way that thugs have friends who will kick you while you are roling on the ground. I learned to stay up. Judo is a great way to study Jiujutsu. Fun and no one gets hurt! I have trained folks from 4 years old to 88 years old and most were successful as long as they stayed with training. Even though I have had all this practice and training I still learn something new every time I step on the mat.

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  37. Hello
    Great article was just curious who you train kra maga with. And how many years have you been doing it

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  38. For all the brazilian jiu jitsu I will stick with Jeet Kune Do, Brazilian Jiu Jitsu it is sports with it limitations, not with JKD, some of the take and hold down in Brazilian Jiu Jitsu can be easily overcome with a nice muscle tearing bite and I really want to see who would be able to keep pulling an arm or a leg while a nice chunky bite is going to be tearing your muscle with horrible pain.

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  39. It will be more easier if I had a spawning partner to help me out. For a BJJ, you will need a spawning partner or less I have a dummy. Where I’m from they don’t have Dojos that have BJJ, but you Mr. Smith I will get the absolute training from you. Thank you.

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  40. Training martial art is a life long journey. A journey taken for only a few. The depth of one martial art can consume over 100 percent of dedication effort and stamina. To master 15 arts is a myth. To be a cop or agent is meaningless. What matters is a complete mastery and understanding the hidden kakushite of movements. This understanding is what masters look for in students. This comes not from cognitive process but from continuous repetitions. Few reach this level not strong enough or motivated plus spiritually enlightened. Sorry when at that level to prove to others is shown not explained. Doing and demo is action not talking.

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  42. I trained under Shoshin Nagamine from 1979 until 1988 I taught Okinawan Karate-Do and I also trained in Ryukyu Karate, I retired from my own dojo when I reached the age of 75, I lost my leg in a motorcycle accident when a teen on a cell phone ran a stop sign and T-Boned me. I still do my daily work out.. I agree with you that there are many types of martial arts, but a lot of a persons defense is their offense,, and how you apply what you have learned.. application makes the big difference along with a positive attitude, not an arrogant attitude.. .Durbin Conrad, NI-Dan 2nd Degree Black Belt… our ranking is earned not given away..

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  44. I have studied wado ryu to 2nd dan but now has i am aging i am studying aikido moves as they can be used with minimum personal effort but i do tend to be first one counts👋👊☝
    Great site bob.

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  45. I unfortunately….had to goto court….for battery on a law enforcement officer…and i am colorblind…worse was he was black…I found out he died..as a result. I only got a misdemeanor…cuz I have xyy syndrome…so…I cannot be charged for murder because of xyy. I had to learn discipline..I took tung soo do….then took ed worker’s Kenpo…I got broke..so I work my own martialist..I focus no mercy..simply break knee..godge eyes..break ear drums..rip his mouth open…because…if he can’t see, hear, speak, and walk…..then he can’t describe me the attacker to cops….this is the way of the dragon… A tiger is wild, and gets caught. A dragon..knows how to be shrewd…but the best fight is not fighting at all…but to sit close to your enemy and enjoy coffee and ciggs…I enjoy being nice…I am sure you can kill hundreds..and I am certain you are a nice person..my instructed said there are some people you should not f**k with. I am glad that I am at peace..because I was my worst enemy..so..me and myself and I get along with coffee and ciggs..lol…have a good day…..Benji.

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  46. I had studied and degree s in Judo, jiujitsu, ninjitsu boxing ,thai boxing, krav maga, and last Shotokan karate(2nd dan and 1stdan black belt JKA) I can say that everywhere I learned useful techniques ,but for example thai boxing is for me, I,am 66 years old not more an option because sparring against an 20 year old boy is too much for me.There for I picked up Shotokan after 30 years of absence and picked up the programs for 3rd Dan examinations.what I want to say is
    that age is important for your choices ,in the Netherlands is the Shotokan may be softer than elsewhere in the world but at my age I can stay in training for 6 hours aweek And there is no bad system every system has its value
    greets from Ries from the Netherlands

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  47. Brazilian Jiu-Jitsu is a very good art. However I do not know how practical it is for taking your opponent down to the ground on the street. hard concrete and street surfaces are not to user friendly. If during a fight you happen to tumble to the ground that is a different story. While training on mats one gets a false sense of security.

    Also in the area that I live in there are hardly any BJJ schools around.

    Reply