No BS BJJ

No BS BJJ I’m Brian Wiggins, a BJJ black belt, professional grappler, and coach.

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

09/14/2026

Get the MMA Fight Camp/BJJ Competition Camp planner at nobsbjj.com/camp

Building the perfect MMA Fight Camp with Julio Rosario , owner of Semper Fi MMA & Fitness Academy , and coach at Marquez Mixed Martial Arts .

Part 2: the guys (and gals) that decide to skip warmup and drilling, and only show up to spar.

1) This pi**es your coaches off. Universally. Stop it.
2) More drilling makes you better. More sparring just accumulates damage.
3) Being able to light people up when you've skipped 2/3 of the training session isn't showing you're the better fighter. It's showing you're the bigger as***le.

09/11/2026

Tomorrow's the day we get it done. You can watch it live on Hammer Challenge Series YouTube channel.

It might be one person in the mat, but it takes a team to get them there, and mine is awesome. Big, big thanks to my coaches and training partners for giving me their time, feedback, and the rounds.

Julio Rosario Daniel Gonzalez Alan Huang 𝐞𝐫𝐒𝐀 𝐬𝐭𝐚𝐧𝐀 Chase Prue Pete Klepesky Matt Myers

09/11/2026

Get the BJJ Performance Checklist at the link in my bio.

How does my BJJ and strength training change the week before a match or competition?

I usually have two priorities:

1) reducing fatigue
2) making weight

- Any really hard sessions are at the beginning of the week
- No hard training when I'm not hydrating...low hydration + high intensity rolling = higher risk of injury
- Focus on drilling the gameplan and staying loose
- Just enough cardio to maintain what I've built
- One lifting session MAX, one push/pull/legs lift, 2 sets 8-10 reps (again, early in the week)
- Focus on my mental game

The goal is to wake up on competition day feeling fresh, mentally sharp, relaxed, and ready to go to war.

09/10/2026

Get the 8-week MMA/BJJ Training Camp template at nobsbjj.com/camp and see the whole video on my YouTube channel.

I interviewed my coach, owner of Semper Fi MMA & Fitness Academy , coach at Marquez Mixed Martial Arts , Julio Rosario about how to build the "perfect" training camp for MMA and BJJ.

REST. It's a non-negotiable. We started building this template by putting in a scheduled rest day. You should build your calendar the same way.

Rest days are for just that. Not for getting a little cardio in, or some light drilling or sparring (because you know there's no such thing as "light sparring").

Go for a relaxing walk with your significant other and the dogs? Sure. An easy yoga class? Yeah. But anything more than something like that is right out.

Get your rest days in.

09/09/2026

I'm competing for Hammer Challenge Series on Saturday at the Hudson Fit Expo , and I need to make weight, so this is the water cut protocol I'm following.

(This is based on Dr. Derek Wilcox 's protocol that he shared with Michael Israetel on the RP Strength | Nutrition & Training YouTube channel. Any water cut should be done in consultation with your health care provider.)

My weigh-in is Friday morning, and I need to make 155. On Saturday, I was at 160, so within striking distance.

Saturday thru Monday: 2-3 oz of water + electrolytes per kilogram of bodyweight (just under 2 gallons)

Tuesday & Wednesday: same amount of water, but no electrolytes and low salt/low carb when eating.

Thursday: no water.

If, when I wake up on Friday, I'm not at weight, then I'll hit the sauna and sweat off the last couple of pounds. After I weigh in, rehydrate with Gatorade and start consuming carbs.

sports

09/07/2026

Got a great session in this morning with Alan Huang Isaiah Santiago and Drew BoyFlow . Five days out.

Open mat tonight at 7.

09/07/2026

Today was the day! I finally made an omelet!

09/06/2026

Sunday training in the bag. One week out, 5 pounds to go. Catch the Hammer Challenge Series live stream on their YouTube next Saturday.

09/04/2026

High calorie grapplers caught on film...doing I don't know what.

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Philadelphia, PA
19111

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