Justin Flores, the renowned judo coach who guided former UFC bantamweight champion Ronda Rousey through three successful championship bouts, has endured a remarkable journey of physical adversity throughout his combat sports career. The 45-year-old coach and Team USA Olympic instructor has undergone an extraordinary 18 knee surgeries including six ACL reconstructions and currently lives with three herniated discs in his neck—injuries that have fundamentally reshaped how he approaches grappling.
“I’ve had, I don’t know, about 18 knee surgeries. I’ve had six ACL reconstructions. I don’t have ACL’s or PCLs. I don’t have cartilage in my right knee,”
Flores revealed during a recent appearance on the BJJ Fanatics Podcast. His right knee, completely rebuilt with bone grafts and bone marrow due to severe arthritis and lack of cartilage, has been described by the coach as “just wacky wavy inflatable tube leg a little bit.”
The extent of Flores’ physical challenges goes beyond his knee. A large bone growth developed over the past decade that essentially held his damaged knee together, preventing him from straightening or fully bending the joint. While this growth provided stability it severely limited his mobility until its surgical removal two years ago.
“I remember the day before I had that surgery. I’m like, you know what? I’m going to train as hard as possible today because this could be it,”
he recalled.
His neck injuries present equally significant challenges. The three herniated discs restrict his head movement and cause immediate numbness and stingers when aggravated.
“I really can’t push through anyone. I don’t push. Every attempt I do to a leg is a pass of an elbow to a leg rather than through them. I’m never hitting my head on someone where it could cause that kind of traumatic numbness and tingling and headache,”
Flores explained.
These physical limitations have forced the decorated coach to completely reimagine his approach to grappling. Rather than competing for dominant positions like head control—a fundamental principle in wrestling—Flores has developed a system based on efficiency and adaptation.
“My right knee and my neck have been things that I’ve had to work around for decades. I’ve utilized a lot of different techniques where I don’t have to make those contact points. I don’t compete for head position. I don’t gnaw my way in to winning head position ever.”
His coaching philosophy now emphasizes what he calls “takedowns that derive from them being overconfident.” This approach contradicts traditional wrestling methodology that prioritizes aggressive position battles. Instead, Flores teaches techniques that work around physical limitations while maintaining effectiveness.
“I’ll give up head position every time to find easier outlets and more efficient modalities for takedowns. So, it kind of spits in the face of wrestling meta where I concede position a lot because I feel like people give that up a lot easier.”
Despite these challenges, Flores continues to compete and demonstrate techniques at the highest level. However, the toll is significant.
“You may not be able to see it in what I post in my content on YouTube or Instagram but I’m in pain. Anytime I hit my head wrong and I’m off to just a quarter angle a little bit I can’t feel my right hand. And I have a stinger that just presides over the next 24 hours.”
The impact extends beyond training into his personal life as a father of two active children.
“I want to lead a life where I give as much back to my kids as possible in a way where I’m present. I’m not just like a zombie because I’m in so much pain.”
