Blog

From training basics to competition rules, gym business and injury care — 75 practical guides.

Culture 5

ADCC 2026 Preview — The Grappling Festival Comes to KrakówThe ADCC 2026 World Championship at TAURON Arena in Kraków, Poland, on September 12–13. Th…How to Watch BJJ — A Viewer's Guide to ADCC and IBJJFDeveloping an eye for the sport makes you better at it. How ADCC, IBJJF and Polaris differ…8 Common BJJ Myths — Clear Them Up Before You StartDo you need to be strong? Flexible? Will you lose weight? Does it work for self-defense? E…7 Sparring Partner Types You Meet at the Gym — 6 Villains + 1 AngelThe spazz, the gym bro, the never-tapper and the rare angel. The rolling characters who ar…The Complete Open Mat Guide — 7 Tips So Your First Time Isn't AwkwardOpen mats are where you roll freely with people from other gyms. Etiquette, how to introdu…

Health 11

Does BJJ Help You Lose Weight? — The Truth About Dieting and a Realistic Meal Plan"Will jiu-jitsu make me lose weight?" Half right, half wrong. Calories burned per class, w…How to Bounce Back the Day After Rolling — The Complete BJJ Recovery RoutineRecovery builds skill more than training does. What to take care of right after class, why…BJJ Finger Care — How to Protect Fingers Wrecked by Gi GripsFinger pain is the occupational hazard of gi jiu-jitsu. Why it hurts, taping basics, fixin…Too Stiff for BJJ? — The Truth About FlexibilityYou can do jiu-jitsu just fine without the splits. When flexibility really matters, the ga…Surviving Summer BJJ — Sweat, Gi Smell and Hygiene Fully CoveredA summer gym is a steam room. The big three of hygiene to avoid ringworm, stopping gi smel…Cauliflower Ear in BJJ — Causes, Prevention and What to DoThe thick, swollen ear you get from grappling isn't a badge of honor; with care, you can p…The Complete BJJ Injury Prevention Guide — How to Train for the Long HaulCommonly injured areas in BJJ according to research, the PEACE & LOVE principle and preven…Nutrition and Diet Guide for BJJ Athletes — What to Eat Before and After TrainingPre- and post-training meals, competition-day eating and weight management — a nutrition s…The Complete BJJ Warm-Up and Cool-Down Routine — Train Longer Without InjuryThe warm-up and cool-down many athletes overlook. What the research says and a routine bui…BJJ Diet Guide — What to Eat Before and After TrainingMeals 1–2 hours before training, the post-training meal, eating in the week before a tourn…BJJ Injury Recovery Guide — From Step-by-Step Rehab to Returning to the MatsA stage-by-stage guide: the PEACE & LOVE acute phase, diagnosis, rehab, return and mental …

Training 34

Why Can't BJJ Players Do Takedowns? — A Beginner's Guide to StandupAlways starting from guard turns standup into a lifelong weakness. The three basics — doub…Closed Guard for Beginners — Where BJJ Starts and Its Strongest FundamentalTrapping your opponent between your legs is the symbol of jiu-jitsu. Why it's the best pos…Side Control Escapes — Two Basics for Getting Out of Pinned HellYou get stuck under side control more often than mount. The two main escapes — frames plus…How to Roll With Bigger Partners — A Playbook for a 20 kg Size GapWhen strength loses, use technique. Three things never to do when rolling with a bigger pa…Drilling vs. Sparring — Which Makes You Improve Faster in BJJ?Only love sparring and you plateau; only drill and nothing shows up live. The ideal ratio …BJJ Is a Consistency Game — The Only Way to Win Without TalentThe best person in a BJJ gym isn't the most talented — it's the one who kept showing up. W…Intro to the Rear Naked Choke (RNC) — The Basic Finish from the BackThe number one submission from back control. Why it targets the arteries, where it comes f…Intro to the Kimura — The Shoulder Lock That Works from AnywhereAn all-purpose lock from guard, side control, half guard and even standing. How the figure…Guard Retention — How to Stop Getting Passed (Defensive Fundamentals)Getting your guard passed is a beginner's biggest frustration. Four concepts (distance, fr…Intro to the Triangle Choke — What It Is, Where It Comes From, Common MistakesThe guard's signature submission. How trapping the neck and one arm with your legs works, …Intro to the Armbar — How the Elbow Lock Works and Common MistakesThe all-purpose submission beginners learn first. Why hip position is 90% of the armbar, w…Mount Escapes — 2 Basic Ways Out When You Are Stuck on BottomMount is the most frustrating spot. The two core escapes, the elbow escape (shrimp) and th…No-Gi Gear Guide — Which Rash Guard, Spats and Mouthguard to BuyWhat do you wear to your first no-gi class? How essential rash guards, grappling shorts, m…How to Tie a BJJ Belt — A Knot That Stays Put + Common QuestionsSurprisingly, not being able to tie your belt is a first-day stumbling block, and a belt t…How Many Times a Week Should You Train BJJ? — By Level + Avoiding Burnout"The more the better" is not the answer. Without recovery you get injured and burn out. Re…Intro to Leg Locks and Heel Hooks — What They Are, Why They Are Dangerous, When to LearnLeg locks are the core meta of modern no-gi and ADCC. The types (ankle lock, kneebar, heel…Surviving Your First Month of BJJ — What to Expect Week by WeekSigned up but nervous? The first month is the most chaotic stretch. What weeks 1–4 really …The Real BJJ Belt Timeline — How Many Years from White to Black Belt?"When do I get my blue belt?" There is no fixed answer, but the IBJJF does set minimum tim…BJJ Glossary — Key Jiu-Jitsu Terms Beginners Mix UpGuard, pass, sweep, mount, back, submission… all the jargon you hear at the gym, in one pl…BJJ Belt Promotion Guide — Requirements and How Grading WorksFrom white to black: the adult and youth belt systems and the criteria instructors use whe…Gi vs No-Gi — Key Differences and Which to Learn FirstHow gi and no-gi BJJ differ in rules, techniques and grips, plus the order we recommend fo…10 BJJ Gym Etiquette Rules Every Beginner Should KnowFrom mat etiquette to sparring manners — the gym culture you need to know before your firs…How to Improve Faster at Sparring — 6 Ways to Roll SmarterRolling the right way beats simply rolling more. Six sparring habits that make your BJJ im…BJJ Gi Buying Guide — Fabrics, Sizing and IBJJF RulesBuying your first gi? Fabric types, how to pick a size and IBJJF gi requirements, all in o…How to Choose a BJJ Gym — 8 Checkpoints You Won't RegretDistance, trial class, lineage, schedule, atmosphere, facilities, fees and specialty class…White Belt First-Year Roadmap — Pacing Your Way to Blue BeltMonths 1–2 adapting, by month 5 fundamentals, by month 9 your own game, by month 12 expand…Women's BJJ Beginner Guide — Honest Q&A and Tips for Choosing a GymFrom "Is it okay to roll with men?" to gear, injuries and seven signs of a women-friendly …Starting BJJ in Your 30s or 40s — It's Not Too LateRecovery, joint protection, intensity, masters divisions and how often to train at each ag…From Brown Belt to Black Belt — A One-Year Roadmap Through the PlateauBrown is the loneliest belt in BJJ. Five reasons brown belts plateau, four mindset shifts,…Changing BJJ Gyms — How to Leave Gracefully and Fit Into a New GymWhen a move, school or an instructor change means switching gyms: five things to check fir…The First-Year White Belt Slump — Breaking Through at 6–10 MonthsThe first slump hits 6–10 months into BJJ. Five causes, five warning signs and five fixes,…Top 5 Guard Passes for White Belts — A Priority RoadmapToreando, knee cut, over-under, double under and long step. The five guard passes to maste…Kids BJJ — Everything Parents Need to KnowWhat age to start, five criteria for choosing a gym, the youth belt system, common questio…How to Wash and Care for Your BJJ Gi — 5 Steps to Keep It Fresh for LongerThe 30-minute rule, cold water plus vinegar, shade drying with airflow, emergency fixes fo…

Running events 2

Hosting Your First BJJ Tournament — 7 Tips for a Smooth, Successful EventA practical guide for first-time organizers, from planning to wrap-up, built on real lesso…Handling Bracket Disputes and Protests — An Organizer’s Prevention GuideThe six most common disputes (teammates in round one, unfair byes, missing seeds and more)…

Rules & brackets 14

BJJ Weight Classes Explained — IBJJF Divisions and Weigh-In TipsWeight with the gi, how official weigh-ins work, and what to do if you're overweight — eve…IBJJF Scoring Explained — Points, Advantages and PenaltiesKnow the scoring system so you never lose a match you thought you'd won. From point values…How to Read a BJJ Bracket — Single Elimination ExplainedWho's your next opponent, and how many matches do you need to win? Learn to read a tournam…Double Elimination vs Round Robin — BJJ Bracket Formats ExplainedThere's more than single elimination. How each bracket format works and the strategic diff…Single Elimination in BJJ — Pros, Cons and When to Use ItThe default format of BJJ tournaments. A deep dive into 5 pros, 4 cons, seeding, third-pla…Double Elimination Explained — Lose Twice to Go Out, Minimal LuckWinners and Losers brackets plus the grand final reset — the fairest tournament structure.…Round Robin in BJJ — Everyone Faces Everyone, Best Value and Zero LuckThe N×(N-1)/2 formula, match points, 6-step tiebreakers and the recommended 3–6 athletes. …Three-Athlete Divisions in BJJ — The Standard Way to Run ThemThe mini round robin used when exactly 3 athletes enter. A-B-C match order, match points, …Seeding Guide — The [1,8,5,4,3,6,7,2] Slot Order ExplainedThe standard seed slot order that spreads top athletes apart until the final. 8-, 16- and …6 BJJ Bracket Formats Compared — Recommendations by Division Size, Prizes and AgeSingle, double, round robin, three-athlete, best of 3 and placement matches compared on on…Best of 3 in BJJ — The Format for Superfights and FinalsTwo athletes, up to three matches to crown a true champion. A format suited to superfights…Third-Place Matches in BJJ — Placement Matches for 1st to 4thSingle elimination plus a third-place match decides all four places. The format ADCC uses …Byes in BJJ Brackets Explained — Why They Happen, How They're Distributed, the N=9 CaseWhy byes happen (the power-of-two rule), 4 advantages of getting one, bye distribution pri…The BJJ Absolute Division — The Open Class That Crowns a True ChampionThe division that embodies BJJ's philosophy. Eligibility, strategy for small and big athle…

Competition prep 4

BJJ Competition Day Checklist — Pack Everything, Forget NothingA complete checklist so you are not anxious on competition morning, from essential gear to…The Complete Guide to BJJ Masters Divisions — For Competitors 30 and OverIBJJF Master 1–7 age groups, special rules, and strategies for winning in the masters divi…Your First BJJ Tournament — A Guide From One Week Out to Right After Your MatchA one-week checklist, an hour-by-hour competition-day guide, five truths about first-match…Competition Mindset for BJJ — How to Bring Your Training Level to TournamentsWhy your game doesn't show up at tournaments, a four-week mental build-up, an hour-by-hour…

Gym business 5

How to Get More Members for Your BJJ Gym — 7 Marketing StrategiesInstagram Reels, local search and Google Business Profile, referrals and tournament promot…5 Reasons Members Quit Your BJJ Gym — A Retention ChecklistAcquiring a new customer costs far more than keeping an existing one. The white belt slump…How to Run a Kids BJJ Class — Curriculum, Safety and Parent CommunicationAge-based class design, a model 50-minute curriculum, safety rules based on IBJJF age-base…Instagram for BJJ Gyms — 7 Steps to Grow Your FollowersProfile optimization, the 7-1-1 content rule, how to make Reels, DM replies, hashtags (fiv…5 Ways to Stop Members Leaving Your BJJ Gym — From the First Three Months to Injured MembersFirst-three-month care, predicting churn from attendance data, small rituals, bring-a-frie…