Whether you're a fresh white belt or a seasoned practitioner, this is your guide in navigating the vibrant, sometimes daunting, world of jiujitsu training and competitions.

Even if you’ve just been training for a little while you’ve probably come up against some frustration.

• Maybe you feel like you work really hard, but your effort isn’t going anywhere.

• Maybe you feel like you can’t recover between sessions and it’s keeping you from getting the mat time you want.

• Or maybe, you just blank out in competition and don’t know why.

But, you’re not alone, nor crazy. These are common experiences. Some that I’ve dealt with, too. But.. it’s not hopeless. There are evidence-based systems to get more out of your mat time. The truth is, commitment to your process determines your progress. And, most people have a shitty process:

Train as much as you can as hard as you can and then wonder why you burn out. Sound familiar?

You probably have a ton of questions, even some you don’t know you have yet, and that’s okay. The Grappler’s Lab goes through all the trial and error that finally helped jiujitsu “click” for me. It’s what I wish I knew at white belt, but truthfully, it’s helpful for any level —in fact, the lessons contained here took me years to figure out. But, it’s the systems, ideas, and practices that helped me develop confidence, calm my nerves, and stick to doing the damn thing on and off the mat.

And let me tell you: I’ve gone through the ringer. I lost 1st or 2nd round for a solid year before I won anything. I was a blue belt for 5 years. I tore my ACL. Have had chronic injuries. But, then things took a turn. I changed my mindset, I changed my life, I created a system. And I started winning, in jiujitsu and in life.

I’m not here to give you all the answers (though, I do have some helpful advice). Mostly, I’m here to help you ask the right questions to find your jiu-jitsu flow, give you some techniques, strategies, and systems to improve your process.

Performing in jiu-jitsu shouldn't be a daunting task, and failure isn't something to fear. It's all part of the journey. The more you put yourself out there, the more you'll understand yourself and jiujitsu.

Remember, this is just the beginning!