No BS BJJ

09/30/2026

This is how I turned my opponent's attack into a nice takedown and side control in 4 steps.

Comment GRAPPLE to get the BJJ Performance Checklist.

The most important part of this: do like Wu-Tang and PROTECT YA NECK! Nothing else matters if you don't get that part down.

09/29/2026

Get the competition prep template at nobsbjj.com/camp

One of the biggest mistakes Julio Rosario sees with MMA fighters and BJJ competitors is that they wait until they start training for a specific event to get their nutrition in order and start getting their weight down.

Now they are adding a hard diet on top of hard training. This can make camp a miserable affair. A caloric deficit with a higher level of exertion can also increase the risk of injury.

Get your weight to a reasonable place before you start training for your event. Practice good nutrition habits before you need to dial in and start cutting.

Not all of us can be Paddy the Baddie.

09/24/2026

With all the bu****it being slung around the internet, how can we know if something will actually help us heal from injury, or if it falls in the "voodoo" box?

Dr. Mark Ayzenberg of Iron Mountain Orthopaedics says to

1) know where your "medicine" (whatever it may be) comes from, and

2) "follow the research"... and to know the hierarchy.

Meta-analyses/systematic review > randomized human control trials > one peer-reviewed study > anecdotes

In other words, one study doesn't undo the body of research, and stuff that comes from some out-of-the-country compounding pharmacy might not contain what they say it contains.

09/23/2026

The perfect MMA Fight Camp/ BJJ Competition Camp with coach and retired MMA pro Julio Rosario

Part 3: sparring. See the whole breakdown on my YouTube, and get the training camp template at nobsbjj.com/camp

More sparring ≠ better preparation.

Simply adding more sparring without the skills drilling as the foundation doesn't make you a better fighter. It only builds up more damage, increases your risk of injury, and makes you less prepared for your fight.

Yes, you absolutely need to spar, and you need to get close to the pace and intensity of a real fight. But you need to be smart about it.

Julio's recommendation? Only one day of hard sparring a week, and preferably near the day and time of your scheduled event so that your mind and body are in the habit of flipping the switch.

Julio Rosario is the owner and head coach at Semper Fi MMA & Fitness Academy and coaches at Marquez Mixed Martial Arts

09/22/2026

Failed Uke Goshi into the single or double leg.

Get the BJJ Performance Checklist at nobsbjj.com/performance

09/21/2026

Get the BJJ Performance Checklist at nobsbjj.com/performance (also link in bio).

BJJ TAKEDOWN: hip throw from the overhook

This is a great set-up for hitting a hip throw (o goshi) from the whizzer/overhook when your opponent is able to establish a deep underhook.

The keys are in 1) hip position, and 2) not being married to a perfect result. A lot of times this ends up tripping your opponent up more than flipping them onto their back... this is fine, just be ready and follow up to get position.

09/20/2026

While I'm on b the topic, I need to call someone else out: the judge from Lee Meringo 's last CFFC BJJ & Professional Grappling match. The one with the pony tail. The one that changed his decision after you saw how the other judges went and gave the match to Charlie Campbell .

I don't know your name, but someone does. And you're either a fraud, or you're for sale. Either way, I don't care.

Get your fake black belt ass on the mat. Contact Fury. Let's go. Any time, and weight class.

My guess is you won't. My guess is that you're a coward.

Prove me wrong.

09/19/2026

There is no way that I'm the only old head black belt in the Philly area that is still looking to compete. ( Paul Jaxon I'm looking at you, boss). You got some gray and want to throw down? Get on over to Cage Fury MMA (CFFC) 's website and put in for a CFFC BJJ & Professional Grappling match. Let's show 'em that these old dogs can still hunt.

And you know what? I'm calling someone else out. (All in good fun.) Adam Duthie | Doctor of Physical Therapy & Strength Coach ... you're done your doctoral work, my friend. (Massive congrats, by the way.) Get your ass down to Philly.

09/18/2026

09/15/2026

Fall 7 times, stand up 8. Time to get back to work.

AM workout:
4x8 Zercher squats
4x12 RDLs
4x20yds sled sprints
4x15 sissy squats
4x12 calf raises