To get ahead of 99% of grapplers, you only need to put in 15% more effort.

Getting ahead has never been easier because the bar is so low.

'Just showing up' to training is not enough to get ahead (it's the minimum to participate).

When I first started training, I was obsessed with getting better....

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, and...

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 stretching and...

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 know that:

• lifting weights
...

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: Strength...

One of the best ways to improve guard retention is to keep your knees to your chest. 

Maintaining your guard means keeping your legs between you and your opponent.

There are many different guard retention techniques, but a guiding principle is:

"Keep your knees to your...