Rolling With Bigger People: My Advice On How Smaller Athletes Train for Longevity
In my 20s, when I was the new girl on the mats, there were very few women training. There was no women’s class, so we rolled with the big boys. Back then, I always wanted to be the tough chick and took on these big guys. Maybe I would tap them, but it would often sideline me for days to weeks because of the huge size difference. Let’s be real… a cross face from a 250-pound dude hits differently than a 130-pounder.
If you’re the smaller person on the mat, longevity depends a little on toughness… but more on decision-making.
You can train hard and protect your body… but this requires a lot of intention and the ability to say “no” to people you don’t trust.
1. Avoid Positions and Techniques That Put You at Risk
I went against an extremely good black belt today at open mat. He had to weigh about 220 pounds. As soon as the round started, I felt him focusing on technique and not using his weight safely. I was able to use my technique without feeling worried he would drop all his weight down on me. At the end of the round, I complimented him on it. I told him, “When big guys use their weight, I am on the defensive the whole time trying not to compromise my body. When big guys use technique over strength, I give them my full game.” There is no way I would have inverted or put my legs in compromising positions if he had gone full send.
2. Move Early, Not Desperately
Most injuries don’t happen during clean submissions.
They happen during scrambles and late, explosive escapes from bad positions.
If you’re already flat, pinned, and holding your breath, it’s time to move, or reset. I used to think I was so tough and refused to tap to pressure. Not anymore… a strong cross face that I can’t move around… tap. A knee on the belly about to break my ribs… tap. It may be a little embarrassing, but I will be back on the mats the next day.
3. Match Intensity, Not Ego
You don’t owe anyone a “hard round.”
Adjust intensity based on size, trust, and experience.
Longevity favors athletes who can turn it up and dial it back.
4. Tap Early and Reset
Early taps keep your shoulders, neck, ribs, and knees training-ready. There’s no medal for waiting or attempting a hail mary escape in training.
Another big one… tapping to lower belts. It is ok to tap to a blue belt, especially when they are bigger or moving their body in crazy ways. Do not risk your body and your ability to train next week to avoid a tap when someone caught you fair and square.
5. Pick Your Partner Wisely
I saved the most important one for last. It is ok to say “no” when someone asks you to roll. Regret is a powerful teacher. More times than I care to admit, I have regretted saying “yes” to big guys (and girls). One of my worst injuries came from a 250-pound female, where I tried to throw up an armbar, and she came crashing down onto my neck, stacking me like I’ve never felt before. That was the beginning of my neck pain that would nag me in the future.
So, just say no if you don’t trust someone or just don’t know.
Final Thought
Longevity in jiu jitsu isn’t about being the toughest person in the room.
It’s about knowing when to push, when to pull back, and when to say no.
Smaller athletes don’t need to avoid hard training… We need to be selective.
Your job isn’t to win every round. Your job is to protect your body so you can keep training, competing, and loving jiu jitsu for decades.
Tap early. Choose partners wisely.
And remember: the best decision you can make sometimes is protecting your future self.
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Dr. Megan Lisset Jimenez
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