Blog

The knee is the most injured joint in jiu-jitsu, and the back catches up with you at brown belt. What the research says, and what prevents it.

Cardio for BJJ, honestly — why you gas out in year one (it's panic, not fitness), what zone 2 really does, and when intervals are actually worth adding.

Overtraining in BJJ shows up as bad sleep, nagging injuries, and plateaus. How many rest days you actually need, and why sleep beats every recovery gadget.

Injured but don't want to quit BJJ? Here's how to keep training safely around common injuries, when to rest, how to communicate with partners, and how to come back smart.

Recovery is what lets you train BJJ hard, often, and injury-free. A practical guide to recovering after jiu-jitsu: sleep, nutrition, hydration, mobility, and soreness.

Mobility makes your jiu-jitsu better and keeps you injury-free. A practical guide to stretching and mobility for BJJ: what to focus on, when to do it, and key areas.

Does lifting help your jiu-jitsu? A practical guide to strength training for BJJ: what to train, how to avoid overtraining, the best exercises, and recovery.

Skin infections like ringworm and staph spread on dirty mats and gear. Here's how to prevent them in BJJ: showering, washing gear, covering cuts, and spotting issues early.