As a jiu jitsu performance coach, I've assisted over one thousand (1,083+) grapplers in their journey to get strong and reduce their risk of injury on the mats over the past three years.    By the end of this article, you will have the exact roadmap...

If you find yourself asking the question:   "Is running good for BJJ conditioning?"    Then the chances are you're gassing out during your jiu jitsu sessions.    The problem in this case is your "jiu jitsu conditioning".   But is running actually the...

Lifting weights will reduce your risk of injury on the mats and improve your performance.   But alas, I hear you say, "I don't have time to lift weights!"    I won't lecture you about how this is an 'excuse'  or copy and paste the response, "Just mak...

You may have been drawn to jiujitsu because you want to learn self-defence.    Or you've listened to too many episodes of the Joe Rogan Experience or the Jocko Podcast.   Either way, BJJ is a fantastic way of staying active and 'getting into shape'....

"Don't use your strength when you roll" is terrible advice.    Period.    This "well-intentioned" advice is misleading, ignorant and not at all helpful.    When I first started training in jiujitsu, I was already physically strong.   I was told that...

If I could choose only one stretch for jiujitsu forever, it would be the Couch Stretch.    I learned this movement from the great Kelly Starrett in his book Becoming a Supple Leopard.    Kelly describes the Couch Stretch as his "favourite hip opener,...

If you can move your body better, your jiujitsu will get better.   At the highest levels of BJJ, mobility is acknowledged as the key to unlocking the latent potential of some jiujitsu positions (especially guard).   Lachlan Giles has spoken about how...

After a BJJ roll, I often get a backhanded compliment...   "Wow, you're so strong."   Which is then immediately followed up by a question...   "What do you weigh?... What? No way, I thought you were 20lbs heavier."   In some cases, the climax of this...

Grappling training is like doing a full-body workout, sprint training, and endurance, all while getting smashed into the mat.    No wonder your muscles ache, you have a weird kink in your neck that wasn't there before, and you're dead tired.    You k...

BJJ demand a lot from your body.   Cookie cutter gym-bro program or strength sport splits don't hold up.   There are 6 essential elements that your training program must have to improve performance (and reduce your risk of injury).   Element 1: Stren...