Flow Sub Only Podcast

Hayden and Ben discuss some ideas and tips on training smarter after 35.

What would your 5 moves be? Hayden and Ben discuss building a game around five moves in jiu jitsu.

Hayden and Ben talk to Jay Jack, the owner and head instructor of THE ACADEMY in Portland, Maine. Jay is a former MMA fighter, Jiu Jitsu instructor, and world class dog trainer. Do not miss this episode!

Hayden and Ben discuss the "3 Layers of Defense" in Jiu Jitsu. The first of some upcoming quick hitting episodes.

Hayden and Ben welcome a special guest: Pastor, Black Belt, and Academy owner Dustin Box. Dustin is the owner/operator of Bearclan Jiu Jitsu. They discuss Dustin journey in jiu jitsu, and his thoughts on teaching kids jiu jitsu.

In one of the more serious episodes they have recorded, Hayden and Ben discuss the terrible allegations that were recently brought to light regarding ATOS leader Andre Galvao. They discuss some of the things that all academies should to do help prevent situations like this from ever happening.

Hayden and Ben discuss the results of the Flow Sub Only: UNDERGROUND 6 held in Rockland, Maine on 1/17/26. The event featured 5 Title Matches, a We Defy Veterans round robin, and numerous other high level matches. Check it out!

Hayden and Ben talk about the effect that social media and youtube has had on the jiu jitsu landscape over the past 7-10 years. From marketing yourself as a competitor, good and bad "highlight" techniques, to open source information and paid instructionals. Has social media been good for the sport/art?

What do jiu jitsu belts actually mean? What do they measure? Hayden and Ben discuss the Brazilian Jiu Jitsu belt system, and some thoughts on promotions, criteria, and more.

Hayden and Ben break down the list of We Defy Bracket competitors, 5 Championship Matches, and many other superfights. Do not miss this one!

Hayden and Ben discuss the psychology of jiu jitsu, mindset on the mats and more. Check it out!

Hayden and Ben discuss how the jiu jitsu world has evolved over the past 15-18 years. Changes in environments, techniques, the introduction of BJJ instructionals.

Hayden and Ben answer 25 BJJ related questions generated by AI. They discuss everything from BJJ Legends to post competition food & walkout music! Don't miss this one!

Hayden and Ben announce the four Black Belt competitors for the Branch Battle. Representing the Army, Navy, Marines, and Air Force. They also announce the first 3 Superfights on the U6 card!

Hayden and Ben welcome their first season 3 guest. Military Veteran. MMA Veteran, and BJJ Brown Belt Magic Mike Murray. Mike trains at Black Bear BJJ in Augusta, Maine and is a regular on the Flow Sub Only Competition scene.

Hayden talks with Ben who is at BJJ Globetrotters Camp in Arizona. They discuss the trip, and share stories about some of the other jiu jitsu camps they have been to, including Origin Immersion Camp, Hero Academy in Costa Rica, and Cocoa Beach Florida.

Hayden and Ben discuss all the highlights and amazing performances from competitors and teams at the Flow Sub Only: Open 7 that took place on October 26, 2025. Listen and share with your training partners who competed!

Hayden and Ben discuss a bit of injury prevention for jiu jitsu, how to mentally and physically get through the healing process, and some tips for returning to training post injury.

Hayden and Ben discuss tips and info for white belts. Tapping, ego, competition, teammates and more. From day 1 jiu jitsu through blue belt. Shout to to former white belt T.H. who this week's episode title is inspired by!

In anticipation of the Flow Sub Only Open 7, Hayden and Ben each discuss their Top 5 Flow Sub Only matches to date.

Hayden and Ben discuss the rules and format of the Flow Sub Only tournament, including the upcoming event on 10/26, and dive into the Men's and Women's top ten P4P rankings. https://www.flowsubonly.com/rankings

Hayden and Ben discuss the remainder of Ben's BJJ journey including BJJ camps and his Professor. They also talk about newcomers to the FSO competition scene, some FSO upsets, and thoughts on weight cutting.

The Flow Sub Only Podcast welcomes new co-host Ben Moore. Ben is a Maine-based creative professional with over 15 years of experience in photography and videography, and in website design. Through his brand, Active Beer Geek, he helps businesses, nonprofits, and individuals stand out with visuals and digital platforms that balance artistry and strategy. His portfolio spans weddings, corporate even...

Professor Hayden discusses the history and Absolute men's and women's division winners through the first three events, 2 rules changes for the kid's divisions, and the HUGE announcement of the FSO: UNDERGROUND.

Professor Hayden sits down with fellow teammate and Tom Deblass Black belt Miguel Benitez. Miguel is the owner and head instructor of Montgomery BJJ in New Jersey, Gordon Ryan's first jiu jitsu coach, host of the "Tapping In Podcast," and was recently announced as the head referee for ADCC America.