After 30+ years as a black belt in Brazilian Jiu-Jitsu, I recently received my coral belt (7th degree). People keep asking me the same question: How have I stayed in the sport this long without getting sidelined? The answer isn't luck—it's strategy.
In this episode, I break down the exact framework I've used to train for decades while minimizing injury. This isn't about avoiding all damage—if you're gonna drive your Cadillac down the highway of life, you're gonna take some dings. But there's a massive difference between expected wear and preventable damage that ends careers.
I walk through the three types of injuries every martial artist faces: tweaks you can train through, injuries that take you off the mat temporarily, and the ones that end your training permanently. Then I share my five-rule system for staying safe: choosing the right instructor and school culture, selecting training partners wisely, creating a safe physical environment, bringing the right attitude to every roll, and maintaining your body as a high-performance machine.
From managing space on the mat to understanding why leg attacks increase injury risk, from the "tap early, tap often" philosophy to why cold showers matter more than you think—these are battle-tested principles that have kept me training when others had to quit. I also get into the specifics: why training near walls is safer, how to warm up joints (not just stretch muscles), and why leaving your ego at the door might be the most important injury prevention tool you have.
Whether you're in martial arts, CrossFit, or any physical pursuit, understanding injury prevention is the difference between a lifetime practice and a short-lived hobby.
If this helps you stay in the game longer, please like, share, and subscribe. Drop a comment with your own injury prevention strategies—I'd love to hear what's worked for you.
Rigan Machado
https://www.theacademybeverlyhills.com/instructors/rigan-machado/
Coral belt
El Niño Training Center
Gil Melendez
https://en.wikipedia.org/wiki/Gilbert_Melendez
IBJJF Rules
https://ibjjf.com/books-videos
Tabata
https://www.verywellfit.com/tabata-training-definition-1230982
Music:
“Disambiguation” by Robel Borja https://open.spotify.com/artist/7j0DUZ79z4edeLkU2H1UoJ?si=eISl0YfaQ-yLThljs48j5A
This episode was directed and presented by Dave Meyer, editor & coproducer by Ryan Turner, producer & marketing Robbie Lockie, music kindly provided by Robel Borja.
