📰 Are you a triple-threat on the mats?

... and A 10-minute routine that can change your BJJ life

Welcome back to Tap Nap & Snap.

Peak ‘saltiness is defined by starting your own rival tournament and offerring multi-million dollar prize-money to draw away all of their athletes. And we are here for it 🙌 

Here’s what we’ve got today:

  • Are you a triple-threat on the mats!? 😎 

  • A 10-minute routine that can change your BJJ life 🤯 

  • Slice through your opponent’s frames like a hot buttery knife 🔪 

Who’s Spanking The Rankings This Week?: The NoGi P4P’s



Prev. Rank


Diego ‘Pato’ Oliveira

1 ⏤


Gordon Ryan

2 ⏤


Kade Ruotolo

4 ⬆️


Diogo Reis

3 ⬇️


Nicholas Meregali

5 ⏤



Prev. Rank


Ffion Davies

1 ⏤


Mayssa Bastos

2 ⏤


Elisabeth Clay

3 ⏤


Andressa Cintra

4 ⏤


Anna Rodrigues

5 ⏤

Courtesy of the fine team at Jits Magazine and their detailed rankings system.


What Keeps You Up At 2 am?

Strong, fit and technical.

This is the ultimate triple-threat grappler that’s got it all going on 😎 

These are the guys and gals that can expertly combine their insane technical level with terrifying strength 💪 and an endless gas tank ⛽️ to boot 🥾 

Friends Australia GIF by Australian Ninja Warrior

These triple-threats are typically what you see at the highest levels🥇, however, even the peak athletes in our sport often lean into one pillar more than the others.

As an example - some are technical masters but lack a bit of muscle while others might be strong like an ox but run out of steam pretty quickly 😮‍💨

And some of us at the not-so-highest levels might have found a way to obtain none of these traits 😬 but that’s a topic for another time.

So, in today’s brain-buster - let’s assume you’re already a technical BJJ genius 🧠 - at that point - do you think it’d be better to have endless cardio or unmatched strength? 🧐 

Let us know👇

This week’s big question ⬇️

Would you prefer endless cardio? Or unmatched strength?

(...assuming you're already very technically sound)

Login or Subscribe to participate in polls.

The last poll’s results:

Last time we asked you - “Should BJJ Coaches & Students Be Friends?...”

🟩🟩🟩🟩🟩🟩  Sure! There's no reason they shouldn't

⬜️⬜️⬜️⬜️⬜️⬜️ 🚫 Nope. Everyone's better off if it stays professional

⬜️⬜️⬜️⬜️⬜️⬜️ 🤔 It's complicated (write in!)

It was an overwhelming from all of you for being BJJ-buds with your coach - which we’d have to agree with.

As long as it’s healthy and respectful ( …you know, like any friendship) then it’s an awful lot of time to spend with someone you don’t feel like you can call a friend of sorts … as stated by some of our astute readers & rollers below👇

Another One For Your Inbox 📥

We aren’t the only great newsletter on the block - there are plenty of other great reads to keep you entertained and/or successfully avoiding that work deadline 😬 

Check ‘em out 👇 - you never know, you might love them! And if you don’t, you know - just unsubscribe! 🤷‍♂️


The Weekly Fix

If you took last week’s weekly fix on board - your hip flexors should now be as smooth as butter this week! 🧈 

Today - JT’s got a head-to-toe warm-up sequence for us we can quickly hit before class to get the body ready, feeling good and less likely to pick up any niggling injuries 🤕 

Let’s have a look at this week’s fix 🔧👇

Ready For BJJ In 10 Minutes: Follow Along Warm Up!

You come to class early and you're not sure how to get your body ready to roll.🤷‍♂️

The class before yours is still running and you haven't got a lot of room to move… never fear, we got you. 💪 

All you need is a small corner of the mat and we can get all your major joints moving so when class starts you will be moving fluidly like a panther! 😎 

In the video above ⬆️ - JT takes you through some joint articulations to get the blood flowing to where you need it, then some bigger and slightly more demanding moves so that you can unlock your body from a day of work that may have tightened you up. 🔧 

This routine will elevate your body temperature, loosen you up and prime your nervous system so your muscles are ready to balance, sprawl and roll 🤼‍♀️

Check it out! 🔥 🎥 ⬆️

Boom! 💥 If you liked this week’s fix and are thinking you could really benefit from a world-class BJJ-specific strength and flexibility program then you should probably …

Sign up for your 7-day free trial and take the app for a spin! 👇


This Weeks Tap’s , Nap’s 🥱 & Snap’s

We hear you. Time is money 💰 - you want your BJJ news but you’ve got sh*t to do 📝those training partners won’t tap themselves.

Let’s get it 👇

1.) IT’S BEEN 17 YEARS: … but the women’s ADCC absolute bracket is now back in business! 🔥

In addition to already adding another women’s weight class to this year’s tournament 🤼‍♀️ (now allowing for 55kg, 65kg, and over 65kg competitors) - Mo Jassim (ADDC ringleader organiser) has just announced that the women’s absolute bracket will feature for the first time since 2007! 🤯 

No word yet on whether there is a women’s SuperFight on the cards - but either way, these 2 extra brackets will open up many more chances for the female athletes in our game! 🔥 more here.

2.) SPEAKING OF ADCC: … Craig Jones is glove-slapping Mo Jassim and the ADCC - throwing down the gauntlet with his own rival tournament (#probably)🧤.

Largely inspired by the current pay structure for ADCC athletes, or apparent lack thereof, Craig claims he’ll be holding a two-division tournament (+80 kg & -80 kg) featuring the top 32 male grapplers with 1 million dollars prize money on the line for each division winner 🤑. Furthermore, he claims every competitor will receive $10,000 regardless of their results.

We wait with bated breath to see if this one comes together and whether or not it could actually challenge ADCC for some of the top talent! 👀 more here. 

3.) IT’S A FAMILY AFFAIR:as all the Rocha crew turns up to compete at WNO23 👨‍👦‍👦

Marking the first time in WNO history that a father, daughter and son (awwww 🥹) take the mats in one night - ADCC veteran Vagner Rocha will headline the card as he takes on Nicolas Meregali, while his daughter Jasmine Rocha fights Emily Ferreira and his son Achilles (…ominous name btw 😬) takes on Camron Couch.

Will the Rochas be going out for a celebratory pizza? 🍕 Or will it be a quiet car ride home? 🚗 Either way, bound for some damn good viewing - and this card is actually stacked with great matches top to bottom too more here.

The Quick Hitters


The Good Option: 

There’s nothing like running into strong frames and a solid knee shield to put the brakes on your guard passing 😮‍💨 

If you’re not careful, you’ll be drawn into an elongated and exhausting grip fight - and even worse - possibly swept over the top and dumped clean on your back 🧹 

As with most things in jiu-jitsu, your best paths open up when you look to redivert or slip past the strong structures your opponent put in place to pester you 🧘‍♀️

In the clip below, Jason Rau shows us a quick and effective way to slice through these strong structures and completely avoid the frame fight 😎 

Grab a cuppa ☕️ and notepad 📝 👇

The Not-So-Good Option:

Scissor sweep takedowns are being banned at competitions all over the place at the moment due to their almost-guaranteed knee-destroying abilities 😬 

But no one’s talking about the real danger here - the catastrophic synchronised flying scissor slam ✂️

With the potential for life-altering damage and internet-wide embarrassment - this one needs to be outlawed for everyone’s safety 🚫👇


The Meme Open Mat:

My lord, what I’d give to have Samuel L. Jackson as our gym mat enforcer 😎 

We advise you to calm down …

“Who’s laughing now Mr. Rest Round” …

Kids have wrists too though coach!?…

You like memes huh!? 😎 (of course you do).

Well, we have bucketloads 🪣  of premium, high-grade OG memes for you to share with your BJJ crew, or simply peruse at your scrolling leisure👇


Can’t Misspell Commyounity without YOU 🫵

Hey! - somewhere, out there, in your friend’s circle is someone who doesn’t realise that they’d probably love to receive the best BJJ newsletter goin’ round! 😃 

But they just haven’t seen it yet! 👀 

Maybe you can help them (and us 😏) by sharing this edition and letting them know about it??

Just click the button below to help us spread the good news - we will even give you heaps of cool sh*t to say thanks ⬇️

…with more to come!

How'd We Go?

Are we on the money? Or are we lacking some pizzazz? The rule is though - if you think we missed the mark, you've gotta write in and let us know why. It's only fair!

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