15 Valuable Lessons From 15 Years On The Path to Black Belt
Last week, after 15 years on the mat, I earned my black belt. The journey was anything but linear—full of...
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An Important Lesson From Pavel Tsatouline's Interview on The Huberman Podcast
I was excited to hear that one of my mentors—and someone whose training knowledge and style have deeply influenced me—was...
Mastering the Coiling Core: A Game-Changer for Lower Back Resilience and Grappling Performance
Lateral flexion is often an overlooked movement pattern, but it’s essential for lower back resilience, core strength, and optimal performance....
3 Exercises to Improve Lateral Flexion for Better BJJ Movement and Spine Resilience
A commonly overlooked movement pattern when training the core is lateral flexion. Also known as side bending, this is an...
3 BJJ-Inspired Core Exercises For Better Grappling Movement
Core strength, power, and endurance is essential for effective mat movement and grappling performance. From sweeps, takedowns, and passes, to...
5 BJJ Resilience Lessons From A Kettlebell Legend: Remembering Steve Cotter
This week, I want to do something a little different—to honor and remember a martial artist, coach, and friend who...
Prevent BJJ Injuries By Respecting This Important Signal
How many of your injuries could have been prevented? If you’re like me, you’ve probably ignored your body’s warning signs...
The Best High-Value Kettlebell Exercises For Grapplers In 2025
Last year I wrote this article updating my favorite kettlebell exercises for grapplers. But I wrote my original list in 2016 when I was...
How To Use Aerobic Conditioning To Boost Your Longevity & BJJ Performance
Cardio conditioning is often thought of as dull and boring. Most of us would rather be moving weights than staring...
