Returners Guide

Welcome Back

Returning to BJJ after time away is common. Life happens—injuries, career changes, family obligations, moving cities, burnout. The mats are always there when you're ready.

Common Reasons for Breaks
- Injury or health issues
- Work or school demands
- Family responsibilities (new kids, caregiving)
- Relocation
- Financial constraints
- Burnout or loss of motivation
- Pandemic closures

First Class Back Expectations

Physically
- You'll be more tired than you remember
- Your cardio will be gone (comes back fast)
- You'll be sore in places you forgot existed
- Old flexibility may be reduced
- Previous injuries may feel tender

Mentally
- Techniques will feel rusty but familiar
- Timing and reactions will be off
- You'll get submitted by people you used to tap
- You might feel embarrassed or frustrated

Emotionally
- Excited to be back
- Nervous about performance
- Nostalgic for "how it used to be"
- Motivated by familiar challenge

Your First Week Back

• Start with 2-3 classes maximum
• Tap early and often
• Tell training partners you're returning from a break
• Focus on basics, not fancy techniques
• Stretch and hydrate more than you think you need
• Be patient with yourself

"How long until I'm back to where I was?"

Rule of thumb: For every month off, expect 1-2 weeks to return to form. Technique memory comes back faster than cardio and timing.

"Should I return to my old gym or try somewhere new?"

Both have merits:
- Old gym: Familiar faces, known instructors, established relationships
- New gym: Fresh start, no expectations, new perspectives

Consider why you left. If it was gym-related, might be time for a change.

"Will people remember me?"

If you were gone a while, some might not. That's okay. Reintroduce yourself. The community is usually welcoming.

"Do I need to prove myself again?"

No. Your belt rank is yours. Some instructors might want to see you roll a few times, but there's no re-testing. Focus on learning, not proving.

"What if I'm not as good as I was?"

You won't be—at first. Accept this. You'll rebuild faster than you built initially. Muscle memory is real.

"Should I drop down a belt?"

No. Keep your rank. You'll grow into it again. Temporary rust doesn't erase years of learning.

"What about old injuries?"

Be upfront with training partners about previous injuries. Modify techniques as needed. Consider physical therapy if something still bothers you.

"I feel old/slow/heavy compared to before. Is it too late?"

It's never too late. Adjust your game to your current self. Many older practitioners develop technical, efficient styles that work beautifully.

The Return Journey

Week 1-2: Reentry

Focus: Just show up, survive, remember why you love it

• Everything feels hard
• You gas out quickly
• Techniques feel clunky
• You question if you can do this

This is normal. Push through.

Week 3-6: Shaking Off Rust

Focus: Consistency, basics, rebuilding cardio

• Techniques start feeling familiar
• Timing begins to return
• Cardio improves noticeably
• You catch old habits (good and bad)

Celebrate small victories.

Month 2-4: Finding Your Rhythm

Focus: Rebuilding your game, addressing weaknesses

• Your "A game" returns
• You start experimenting again
• Rolling feels smoother
• Confidence rebuilds

This phase feels amazing.

Month 4-6: Back in the Saddle

Focus: Expanding, improving, maybe competing

• You're back to your previous level (or close)
• You notice improvements in weak areas
• Training feels natural again
• You're helping newer people

You're back.

The New Normal

Building Sustainable Training

After a break, many people return with better perspective:
- Train smarter, not harder
- Prioritize longevity over intensity
- Balance training with life responsibilities
- Focus on enjoying the journey

Preventing Another Long Break

• Build training into your routine
• Communicate with academy about schedule challenges
• Take planned short breaks rather than burning out
• Address injuries early
• Find training partners who match your pace
• Remember why you came back

Should You Return to Your Old Gym?

Reasons to Go Back:
- Established relationships and trust
- Familiar teaching style
- You left for external reasons (moved, injury, etc.)
- The culture and instruction were excellent
- You miss specific training partners or instructors

Reasons to Try Somewhere New:
- Previous gym had culture issues
- Teaching style didn't match your learning
- You've moved and need a closer option
- You want a fresh start without old expectations
- Your goals have changed (more/less competition focus)

Finding a New Gym as a Returner

What to Look For:

1. Experience-Level Appropriate
- Enough higher belts to challenge you
- Quality instruction at your level
- Not beginner-focused only

2. Schedule Flexibility
- Class times that fit your current life
- Enough weekly classes to maintain consistency
- Open mat availability

3. Culture Fit
- Matches your current training goals
- Welcoming to returners and transfers
- Intensity level appropriate for your life stage

4. Practical Considerations
- Location (closer is better for consistency)
- Pricing that fits your budget
- Contract flexibility (month-to-month ideal)

Questions to Ask

• How do you handle students transferring from other gyms?
• What's the typical class structure?
• Do you have practitioners at [your belt level]?
• What's your injury policy/culture?
• Are there older practitioners training here? (if relevant)

The Trial Period

• Take advantage of trial classes
• Roll with different partners
• Assess teaching style and culture
• Trust your gut—you know what good BJJ training feels like

Making It Stick This Time

Choose a gym that fits your current life, not your past one:
- Convenience matters more than you think
- Culture should match your goals and energy
- Pricing should be sustainable long-term
- Schedule should work with your real life, not ideal life