Three words that explain all of jiu jitsu: Position Before Submission. Why a submission without control is a gamble, what the positional hierarchy looks like, and what it gives you off the mat too.

A mind that won't switch off, work stress, the loneliness of screens? What happens on the mat does something for your head that a gym cannot. Professor Itay Leibovich on BJJ, anxiety, stress and the quiet that follows.

Seventy per cent of beginners quit between months two and four. After 16 years of teaching, I can spot the five mistakes on day one, and every one of them is fixable.

Tapping is not losing. It is the mechanism that lets you train for decades instead of months. Why tapping early protects you, and how to do it right.

How long does it really take to reach blue belt? The five stages every student goes through, and the honest reason most people quit before they get there.

Feeling like you are getting worse despite training consistently? The Dunning-Kruger effect explains why that feeling is often a sign you are on the right track.