When I started BJJ I was 185 pounds. I have drifted upward since then (I don’t regret a single taco), and for the most part I have been considered one of the big guys in the room. As someone that has spent most of his BJJ career on the 200+ pounds range, these are some of the rules I follow in order to train in a way I can both develop my game and keep my training partners happy.
1. As someone blessed with extra gravitational powers, you can apply more pressure than most of your training partners. This does not mean you need to roll like a maniacal steamroller, flattening anything in your path. If there is a big weight or skill discrepancy between you and opponent, you don’t have to apply all of your pressure. Sure, use enough pressure to finish whatever pass you are working on or to hold a top position, but try to move, improve your position, go for subs, and be mindful of the build and frame of the person beneath you.
2. Ask yourself the question, “Did I get that sweep/submission/escape because my technique was right or because I am a giant panda?” I often encounter big guys that grow accustomed to being the only big guy in their gym and develop bad habits because of it. These habits become apparent when they meet someone of similar size or an equal or higher skill level. It’s an eye-opening experience when a big part of your game is suddenly nullified because you are no longer the larger grappler.
3. Don’t neglect your bottom game. While as a larger guy passing and takedowns can become your comfort zone, you will find yourself on the bottom eventually, and having a guard game that can handle a bigger opponent is important. Yet again don’t fall into bad habits here. Develop a game with an opponent your size in mind. Look at guys like Pe de Pano or Bernardo Faria for guys with great guards. While guard is important, make sure you work on your escapes as well. While rolling with a 260 pound black belt recently, I was painfully reminded that I had been neglecting to work on my mount escapes, and it is now something I will be working on for the next few months by starting my rolls from there as often as I can.
4. Work on your mobility and flexibility. Newcomers to BJJ are often stiff as a board, and this is especially true for bigger guys, even more so if they spent years in a less than ideal strength training routine. Pay attention next time Americanas are taught. It is very easy to spot the big bench pressers in the room. Tight hips, legs, and back muscles may keep you from performing certain things like triangles, inversions, or dynamic movements, but if you keep training and working on your flexibility, you will be able to do them down the road. When I started BJJ, my hips were so tight I had a really hard time getting triangles. I even injured my knee once adjusting one on a bad angle.
There is nothing wrong with being one of the bigger guys in the room. It’s not like you have much of a choice in most cases. What you can choose is how you approach your training and how you think about your body and your training partners. If you are diligent about being technical and develop self-awareness as to your habits and your own weaknesses, you can refine your technique to the point that you can both take care of smaller training partners and handle the challenges that a larger opponent presents. Hopefully this can help some big guys starting out in BJJ.