Training BJJ off the mat.

Practical guides on injuries, plateaus, positions and the decision-making side of jiu-jitsu, written by the team building Underhook.

Getting better

You train twice a week and still get smashed by the same people. The real reasons progress stalls, and the one almost nobody addresses.

You drill it Tuesday and by Thursday it's gone. Here's why that happens, and the system that actually fixes it.

Pattern recognition, retrieval practice, spaced repetition — the science behind getting sharper at BJJ decisions, not just techniques.

Every position branches into two or three real options, then a consequence. A look at what that means for how you train between sessions.

The mats are two or three hours a week. Here's how to keep training your decisions every day, five focused minutes at a time.

Getting hurt doesn't have to mean losing what you've built. A grounded, weekly plan for the time you can't get on the mat.