Rosie Miller (@rosierollz) joins us for one of our favorite conversations yet. We dive into her journey from dance and competitive boxing to becoming one of the most respected competitors, coaches, and educators in jiu-jitsu, and how each chapter shaped the way she approaches learning, teaching, and competing today.

We talk about why fundamentals never stop mattering, how concept-based training and the Constraints-Led Approach (CLA) are changing the way people learn jiu-jitsu, and why simply collecting techniques isn’t enough to build a game that actually works. Rosie also shares her thoughts on cross-training, gym culture, the gi vs. no-gi conversation, and how different training environments have influenced her development.

One of the biggest takeaways from this episode is Rosie’s perspective on helping athletes become problem-solvers instead of instruction followers. We discuss creativity on the mats, overcoming plateaus, coaching kids and adults differently, and creating an environment where people can develop their own style instead of becoming copies of their coaches.

Of course, we also get into a little bit of Rosie’s personal story. We talk about how a difficult season in her life led her to jiu-jitsu, what kept her coming back, and why she’s so passionate about making the sport more approachable for everyone.

Whether you’re a competitor chasing gold, a coach trying to develop better athletes, or someone just looking to improve your understanding of jiu-jitsu, this episode is packed with insights you’ll be thinking about long after it’s over.

Check out https://rosierollz.com/ for Rose’s instructional or to contact her about coaching or scheduling a seminar.

Follow Rose on socials at:

Instagram: @rosierollz

TikTok: @rosierollzbjj

YouTube: @rosierollz

Link to the Gold BJJ x Rematch Gi (@rematch_gi) mentioned in this episode: https://goldbjj.com/products/rematch-gi?srsltid=AfmBOoooWle-Q_aEstuvyLWxODh5XY9BwBiUZSNWhFoeoh9wvXLuSobf

In this episode, we sit down with 15-year-old jiu jitsu phenom Connor Stallmer, a rising star already making waves on the biggest grappling stages.

Connor shares how he got started in the sport at just five years old, the family support that helped shape his path, and how competition turned jiu jitsu into a lifelong passion. We dig into his journey from youth tournaments to adult divisions, his evolution from gi to no gi, and the mindset that’s helped him stay focused while so many others fell away.

We also talk about his breakout Who’s Number One debut, his approach to leg locks, the grind of training at Simple Man, and what it takes to compete at an elite level as a teenager.

If you love jiu-jitsu, high-level competition, and hearing from the next generation of grappling talent, this one’s for you.

In this episode, we sit down with the founder of Standard Jiu Jitsu and ecological approach advocate Greg Souders for a deep dive into the constraints-led approach to training and skill acquisition. Greg breaks down why so many coaches struggle to let go of step-by-step instruction, how to design training that actually creates learning, and why the athlete’s responsibility matters just as much as the coach’s.

The conversation moves from the theory of CLA into practical coaching insights for both adults and kids, including how to adjust constraints, how intensity affects learning, and why not every athlete needs the same environment to improve. We also dig into the differences between beginner and advanced rooms, training for competition, and how to prepare athletes for the uncertainty of high-level opponents without trying to over-control the outcome.

The episode also explores broader questions around youth sports, long-term development, and the role of desire, maturity, and experience in becoming an "elite" athlete. Along the way, Greg shares thoughtful perspectives on coaching culture, the limits of language, and how to create meaningful learning experiences that keep athletes engaged and improving.

If you’re interested in jiu-jitsu, coaching, or the science behind how people actually learn, this conversation is full of practical ideas and big-picture insight.

This week we're joined by Alysa Couce from the Jits & Giggles Podcast for a fun crossover episode full of stories from behind the microphone and on the mats.

Alysa shares how she got started in Brazilian Jiu Jitsu, how the Jits & Giggles podcast was born, and some of her favorite and most memorable interviews.

We dive into what it was like talking with legends and rising stars such as Gabi Garcia, Ffion Davies, Helena Crevar, and Tom DeBlass, and Greg Souders.

Of course, we couldn't let Alysa leave without putting her through a couple challenges. We hit her with some hot takes and a blind ranking challenge on gym attributes that goes hilariously wrong.

Whether you're a fan of Jits & Giggles, love hearing stories from top athletes, or just enjoy a good BJJ conversation, this is one you don't want to miss.

Bailey is back from Master International with GOLD, so we're recapping the tournament, Adult Worlds, and what it was like reffing a recent local tournament (spoiler: we have thoughts).

Then we get into the main topic: pre-competition routines. What actually makes a good one, what doesn't, and why trying to copy someone else's routine may not be the move.

We talk through how our own routines have evolved over time, mistakes we've made, and practical things competitors can experiment with to manage nerves, lock in, and show up feeling ready to perform. We also talk about how the goal is not to get rid of nerves, but to regulate them and get into your own individual zone of performance, a concept supported by studies in sports psychology.

Whether you're over nervous, too relaxed, overthinking everything, or just trying to feel more consistent on comp day, this episode is packed with ideas to try before your next tournament.

Ever wondered if your BJJ gym is building champions…or just building drama? 👀🥋

In this episode of Weslee Weighs In, we break down the biggest Brazilian Jiu-Jitsu gym red flags, from ego-driven coaches and toxic gym culture to unsafe training habits, dirty mats, and promotions that feel more like attendance awards than earned milestones.

We talk about:

🔥 Coaching and leadership red flags

🔥 Cult-like gym culture and gym politics

🔥 Unsafe rolling and training partner horror stories

🔥 Hygiene issues nobody wants to discuss (but everyone should)

🔥 Belt promotions, shallow rooms, and what healthy gym growth actually looks like

🔥 The green flags that make a gym worth staying at

And because every gym has characters…we’re also calling out the classic BJJ gym personalities you’ve definitely met, from the Bird Feeder and Smelly Gi Guy to the Social Media Grappler and Flow Roller.

Whether you’re a brand-new white belt searching for the right academy or a seasoned grappler reflecting on your gym culture, this episode might have you laughing…or suddenly rethinking where you train.

🎧 Which gym personality are you…and what red flags did we miss? Let us know!

This week on Weslee Weighs In, we sit down with Yan "Pica Pau" Lucas and rising talent Dillon Turner for a deep dive into the journey behind the success.

Yan shares his origin story about growing up in Brazil, making the move to the United States, and how his game as evolved across multiple weight classes over the years. We also get into his life off the mats including his wife, Jessica, his family, and balancing it all with hihg-level competition.

Dillon breaks down his own path into jiu jitsu, how he became a protege of Yan, and what it's like developing under a mentor at the highest level.

We also talk about the importance of nutrition in performance and recovery, Yan's experience competing in UFC BJJ, and what it was like for Dillon watching it all unfold.

Whether you're a competitor or just a fan of the grind, this one brings insight, perspective, and some real behind-the-scenes moments....plus some fascinating stories. 👀

In this episode, we sit down with sisters Lennox and Maddox Parker to get a real look into life as twins training and competing in Brazilian Jiu Jitsu.

We talk about what it's like to share the mats with your built-in best friend and training partner, how their relationship has evolved as their paths have started to look different, and what changed when Maddox began homeschooling to further her pursuit of gymnastics.

They open up about supporting each other while still navigating competition, friendship with rivals, and the unique experience of having parents who are both coaches and active competitors.

We also mix in some fun with rounds of Points, Penalty, or DQ and Twin Telepathy to see just how in sync they really are.

This episode is equal parts insightful and entertaining. It's a real behind-the-scenes look at a family fully immersed in the BJJ lifestyle.