In a funny clip during a recent “Tap or Cap” game segment, Brazilian Jiu-Jitsu practitioner Andrew Tackett made waves in the grappling community with an unexpected declaration about his training methods.
When faced with the statement “Flow rolling is a waste of time,” Tackett quickly responded with “Cap,” disagreeing with the notion entirely. But what came next raised eyebrows across the BJJ world.
“I only flow roll, really,” Tackett stated matter-of-factly during the rapid-fire question session. He went on to explain his reasoning behind this approach: “If you train hard all the time, you just get injured all the time.”
The comment sparked immediate discussion among grapplers and coaches alike, with many questioning whether such a laid-back training philosophy could truly be the foundation of serious competitive preparation. Flow rolling, often described as light technical rolling without intense pressure or competition, is typically viewed as supplementary training rather than a primary method.
However, Tackett himself later addressed the buzz on social media with a playful admission.
“Ya I totally only flow roll all the time 😂 got ya,”
he commented on a clip of the segment, suggesting his original statement may have been tongue-in-cheek rather than a genuine reflection of his complete training regimen.
In a moment of self-aware humor, Tackett concluded the session by agreeing that BJJ black belts should perhaps reconsider dispensing life advice.
“I mean… I’d say yes,” he admitted. “Anyway, I’m a black belt, but I don’t know much other than that.”
Whether Tackett’s flow-rolling comment was genuine philosophy or simply playful banter, it certainly succeeded in generating conversation about training intensity and injury prevention in the grappling community.
Tackett is booked to headline UFC BJJ 4 against an opponent that hasn’t been announced yet.
While Tackett’s comments may have been delivered with a wink and a smile, they touch on a very real issue within the Brazilian Jiu-Jitsu community. The sport’s practitioners are notorious for dealing with chronic health problems—shoulder impingements, knee ligament damage, herniated discs, and neck injuries are practically worn as badges of honor in many academies.
The “train until you break” mentality that pervades competitive BJJ culture has left countless dedicated grapplers nursing injuries that never fully heal, forcing them to choose between the sport they love and their long-term physical well-being. For this significant portion of the BJJ population—those managing persistent injuries or simply hoping to train sustainably into their later years—flow rolling isn’t just a legitimate training method, it’s often the only way to stay on the mats. The technique-focused, low-intensity approach allows practitioners to continue refining their skills, maintain their conditioning, and enjoy the mental benefits of training without constantly re-aggravating old injuries or accumulating new ones. Perhaps Tackett’s jest contains more wisdom than he intended: in a sport where “tapping early and often” is preached for safety, maybe it’s time the community also embraced the idea that training smarter, not just harder, is the real key to longevity in the gentle art.
