BJJ Mental Models
BJJ Mental Models is a podcast that explores the conceptual and strategic side of Brazilian Jiu-Jitsu. Hosted by BJJ black belt Steve Kwan, the show features expert guests who break down the tactics and mental frameworks behind the gentle art. Each episode aims to provide listeners with a deeper understanding of Jiu-Jitsu concepts to improve their practice.
Episodes
Ep. 409: Super Mario Theory, feat. Nelson Puentes
This week, we're joined by Nelson Puentes! Nelson co-founded Inverted Gear and runs Inverted Gear Academy in Allentown, Pennsylvania. In this episode, Nelson explains his Super Mario theory of jiu-jitsu: a good game teaches you how to play it by raising the difficulty one step at a time, and a good jiu-jitsu class works the same way. Topics include: game design, resource management, coaching
Mini Ep. 124: Deliberate Practice
In this mini-episode, we explain deliberate practice: a training method intended to improve performance by addressing your weaknesses and breaking through plateaus.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, onlin
Ep. 408: Intention-Led Jiu-Jitsu, feat. Rob Cole
This week, we're joined by Rob Cole! Rob has been training martial arts for over 35 years, 25 of them focused on grappling, and he coaches at Ascension Athletics in Connecticut, where he runs his practice through the ecological dynamics framework. In this episode, Rob explains the intention-led approach, where you give students a goal to work toward instead of specific things to focus on. Top
Mini Ep. 123: Differential Learning
In this mini-episode, we explain differential learning: a training approach used in sports proposing that motor skills are learned by varying how the movement is executed rather than trying to get it identical every time.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu
Ep. 407: Day Zero Jiu-Jitsu, feat. Jesse Walker & Shelby York
This week, we're joined by Jesse Walker and Shelby York! Jesse and Shelby own Rough Hands BJJ in Louisville, Kentucky, a gym of about 200 students with an unusually high number of women and older grapplers (the average student is around 43). In this episode, they walk a complete beginner through what happens before your first jiu-jitsu class. Topics include: vetting a gym, what to bring, why
Mini Ep. 122: Gamification
In this mini-episode, we explain gamification: the practice of adding game-like elements to something in order to motivate a certain type of behavior. It's a concept from software design with elements of applied psychology and is used for everything from marketing to products to (of course) jiu-jitsu.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freei
Ep. 406: The Problem of Leadership, feat. Barbara Ruiken & Giles Garcia
This week, we're joined by Barbara Ruiken and Giles Garcia! Barbara is a Brazilian jiu-jitsu black belt and the new head coach at Bergen Grappling in Norway, and she wrote her political science master's thesis on power and politics in jiu-jitsu organizations. Giles is the head coach and owner of Ronin Grappling in Rutherglen, just outside Glasgow, and a returning guest on the show. In th
Mini Ep. 121: Constraints-Led Approach
In this mini-episode, we explain constraints-led approach (CLA) in simple terms, and how it impacts your jiu-jitsu training.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first we
Ep. 405: Solving Procrastination, feat. Itamar Shatz
This week, we're joined by Itamar Shatz! Itamar is a jiu-jitsu black belt and a Cambridge University researcher whose new book, Solving Procrastination, is published by Penguin Random House. In this episode, Itamar explains why we procrastinate, and walks through the strategies research shows will help. Topics include: the self-control fallacy, hard conversations with your coach, if-then rule
Mini Ep. 120: Ecological Dynamics
In this mini-episode, we explain ecological dynamics in simple terms, why it's misunderstood, and how it impacts your jiu-jitsu training.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much m
Ep. 404: Cross-Grip Passing, feat. Rosie Miller & Jeff Shaw
Jeff Shaw is guest hosting this week, and he's joined by Rosie Miller! Rosie is a jiu-jitsu educator known for explaining complicated positions in plain language. In this episode, Rosie walks through how the cross-grip pass works, and why she now teaches it starting from the tripod position instead of the entry. Topics include: collapsing the knee shield, counterattacks like the omoplata, gi
Mini Ep. 119: Trading Up
In this mini-episode, we discuss trading up: the strategic importance of getting more than you give in any jiu-jitsu exchange.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first
Ep. 403: Learning from Kids Class, feat. Brennan Strimple
This week, we're joined again by Brennan Strimple! Brennan and his wife founded Rochester Jiu Jitsu in 2014, and almost all of their kids classes are taught by black belts. In this episode, Brennan explains why kids don't grapple like adults, and what the rest of us can learn from teaching them. Topics include: teaching goals instead of moves, coaching cues kids actually understand, how
Mini Ep. 118: Labeling
In this mini-episode, we discuss labeling: the practice of attaching a name, category, or descriptor to something in order to make it easier to identify and understand.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, o
Ep. 402: Dichotomies of Jiu-Jitsu, feat. Charles Harriott
This week, we're joined by Charles Harriott! Charles has been doing martial arts since he was four years old, and after years of traveling the world teaching seminars for BJJ Globetrotters and BJJ Fanatics, he recently opened his own gym, Lofi Dojo, in Gainesville, Florida. In this episode, Charles walks through the dichotomies of jiu-jitsu, the apparent opposites that often turn out to be sl
Mini Ep. 117: Mnemonics
In this mini-episode, we discuss mnemonics: memory shortcuts that help you remember what you learned in jiu-jitsu class.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week i
Ep. 401: Escaping Positions, feat. Rosie Miller
This week, we're joined by returning guest Rosie Miller! Rosie is a black belt out of San Diego who built a following teaching jiu-jitsu beginners the things she wishes she'd known at white belt. In this episode, Rosie explains why survival has to come before escape, and how to spot the tipping point where a bad position turns into real danger. She also gets into why she steers beginners
Mini Ep. 116: Mental Gatekeeping
In this mini-episode, we discuss mental gatekeeping: the practice of guarding your mind against negative thinking and low-quality information.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much m
Ep. 400: Always Timeless, feat. Rafael Lovato Jr.
This week, for our 400th episode, we're joined by Rafael Lovato Jr.! Rafael is a multiple-time jiu-jitsu world champion, a former Bellator middleweight MMA champion, and the creator of the Timeless Jiu-Jitsu philosophy. In this episode, Rafael makes the case that consistency beats intensity, and shows how a game built on timeless fundamentals lets you dominate opponents no matter your age. To
Mini Ep. 115: Incremental Learning
In this mini-episode, we discuss incremental learning: the practice of breaking down a new concept to learn it piece by piece.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first
Ep. 399: Breaking Through Plateaus, feat. Giles Garcia
This week, we're joined by Giles Garcia! Giles is a black belt competitor and the head coach and owner of Ronin Grappling in Glasgow, Scotland. In this episode, Giles explains how to break through training plateaus: how to spot one, how to name the specific problem hiding underneath it, and how to build a plan to solve it. Topics include: overtraining, the elevator theory, naming your plateau
Mini Ep. 114: Goodhart's Law
In this mini-episode, we discuss Goodhart's Law: when a measure becomes a target, it ceases to become a good measure.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week
Ep. 398: Old Bastard Sweeps, feat. Mike Mahaffey
This week, we're joined by Mike Mahaffey! Mike is a second-degree black belt under Chris Haueter, best known for his Old Bastard Jiu-Jitsu style: a conservative approach built for older and less athletic grapplers. In this episode, Mike explains how to sweep from the bottom by disrupting your opponent's base instead of relying on speed or strength. Topics include: maintaining your base f
Mini Ep. 113: Availability Heuristic
In this mini-episode, we discuss the availability heuristic: a mental bias toward information that is easy to recall.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is f
Ep. 397: Risk Management in BJJ, feat. Jake Luigi
This week, we're joined again by Jake Luigi! Jake is a jiu-jitsu analyst who made his name studying professional match footage, and he runs OutlierDB, an analytics database for grappling. In this episode, Jake lays out a three-part framework for managing risk: name the worst-case scenario, watch for the key indicators that it's coming, and only attack hard once those indicators are in yo
Mini Ep. 112: Coiling
In this mini-episode, we discuss coiling, or retracting your limbs and neck. It denies access to our body's vulnerable levers and positions us to explosively generate force.Staying coiled is a smart "default" position if you're not sure what to do. But there are times when you need to uncoil, and that is when:#1: there's a productive reason to do so, and #2: you can do so
Ep. 396: Relative Strength, feat. Will Weisser
This week, we're joined by Will Weisser! Will is a jiu-jitsu black belt, co-founder of the competition-tracking site JiuJitsu.net, and author of the new book Scientific Jiu-Jitsu: A Unified Theory of Grappling. In this episode, Will lays out that unified theory: the idea that every jiu-jitsu technique exists to raise your own strength or reduce your opponent's. Topics include: relative s
Mini Ep. 111: Porcupine Strategy
In this mini-episode, we discuss porcupine strategy: the art of making your defense so painful that your aggressors think twice.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your firs
Ep. 395: Take the Slack Out, feat. Jesse Walker
This week, we're joined by Jesse Walker! Jesse is the head coach and co-founder of Rough Hands BJJ in Louisville, Kentucky, and a frequent BJJ Mental Models collaborator. In this episode, Jesse makes the case for loading a joint with tension before you ever start the breaking mechanics, so the finish takes a fraction of the effort. Topics include: adding traction before the break, the order o
Mini Ep. 110: Mind the Gap
In this mini-episode, we discuss "mind the gap:" a no-gi gripping concept that prevents your opponent from pulling or circling their hand free.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching,
Ep. 394: Position Series: No-Gi Lasso, feat. Rob Biernacki
This week we're joined again by Rob Biernacki! Rob is the head instructor of Island Top Team and the mind behind BJJ Concepts. In this episode, Rob breaks down how he built a working no-gi version of the lasso, a position long considered gi-only. Topics include: minding the gap in no-gi grips, the inverted grip, the omoplata as a control system, wedging, and hybrid lasso guards.Rob on Instagr
Mini Ep. 109: Overwhelming Force
In this mini-episode, we discuss overwhelming force: the idea that we maximize our power by using the most of our body's weapons against the least of our opponent's.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast net
Ep. 393: Submission Series: The Woj Lock 2.0, feat Chris Wojcik
This week, we're joined again by Chris Wojcik! In this episode, Chris rebuilds his approach to the Woj Lock around a few guiding concepts instead of a catalog of techniques. Topics include: the three points of control, proximal vs. distal control, redefining what counts as fundamental, and training leg locks through games instead of memorization.Get Woj Lock 2.0 from BJJ Fanatics:https://bjjf
Mini Ep. 108: Inertia
In this mini-episode, we discuss inertia: a concept from physics explaining that objects are resistant to changes in velocity.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first
Ep. 392: The 90% That Matters, feat. Beatrice Jin
This week, we're joined by Beatrice Jin! Beatrice is a black belt competing in the IBJJF top 10 at lightweight and middleweight, and she's known across jiu-jitsu social media for her whiteboard reels. In this episode, Beatrice breaks down the 90% of jiu-jitsu that has nothing to do with sparring, and why the work around the mat is what actually builds a career. Topics include: what podiu
Mini Ep. 107: Emotional Contagion
In this mini-episode, we discuss emotional contagion: a psychological and physiological concept that shows us how much our emotions and behavior impact others around us.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network,
Ep. 391: Am I Getting Better? feat. Josh McKinney
This week, we're joined by Josh McKinney! Josh is a black belt, head coach at HeadNod Jiu-Jitsu in Southern Illinois, and the host of the I Suck at Jiu-Jitsu podcast. In this episode, Josh shares a framework for self-coaching beyond getting belt promotions, and explains why submission count and belt color are the wrong yardsticks for measuring whether you're getting better. Topics includ
Mini Ep. 106: Cognitive Load
In this mini-episode, we discuss cognitive load: our brain's working memory (like computer RAM), and how to manage it so we can learn jiu-jitsu more effectively. Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, on
Ep. 390: Making Jiu-Jitsu Accessible, feat. Ryan Rich & Max Corteggiano
This week, we're joined by returning champion Ryan Rich and first-timer Max Corteggiano! Ryan is a third-degree black belt who owns Granite Bay Jiu-Jitsu in California and was one of the early adopters of the constraints-led approach, and Max is a first-degree black belt from France who runs BJJ Flowcharts. In this episode, Ryan and Max break down what they've learned from building BJJ G
Mini Ep. 105: Double Trouble
In this mini-episode, we discuss double trouble, a concept popularized by John Danaher. Double trouble teaches us that to fully control a near-side limb, we must also control a far-side limb.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our comp
Ep. 389: The Double Tap, feat. Drew Foster
This week, we're joined by Drew Foster! Drew is a black belt and coach at Elevate MMA in Durham, North Carolina, chief of staff at PGF, and host of State of the Meta on BJJ Mental Models Premium. In this episode, Drew breaks down the "double tap:" attacking a submission, releasing it, then re-attacking right when their defenses drop. Topics include: the double tap, pattern interrupt
Mini Ep. 104: Head Position
In this mini-episode, we discuss head position, or how to tell if your head and neck are at risk in jiu-jitsu. We use a 3-point framework to determine if our head is safe:Avoid constriction (be safe from squeezing),Avoid impact (be safe from blunt force trauma), andAvoid broken posture (be safe from neck misalignment).Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmod
Ep. 388: Injury and the Stockdale Paradox, feat. Alex Sterner
This week, we're joined by Alex Sterner! Alex is a black belt and the owner of Electrum Performance in San Diego, where he coaches strength and conditioning for jiu-jitsu and combat sports athletes. In this episode, Alex breaks down the psychology of injury rehab and the Stockdale Paradox: the marriage of optimism about recovery with brutal acceptance of where you actually are right now. Topi
Mini Ep. 103: Cracking the Whip
In this mini-episode, we discuss "cracking the whip:" an external cue for better understanding the relationship between tension and slack in jiu-jitsu.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online c
Ep. 387: Trips & Foot Sweeps, feat. Isa Friedlander & Chris Round
This week, we've got a panel! Chris Round is the head judo instructor at High Noon in Alexandria, Virginia, and a judo and BJJ black belt who coaches athletes on the IJF tour. Isa Friedlander is a former Team USA judoka, a brown belt at Unity, and coaches judo at The Dojo in Bushwick and at Unity in Manhattan. In this episode, Chris and Isa break down foot sweeps and trips for grapplers, tied
Mini Ep. 102: Constant and Variable Tension
In this mini-episode, we explain constant and variable tension, and the pros and cons of each in jiu-jitsu.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:https:
Ep. 386: Don't Make Them Feel Stupid, feat. Heather Morgan
This week, we're joined by Heather Morgan! Heather is a jiu-jitsu black belt, competitor-turned-coach, and content creator based in San Diego who teaches in person at the Collective in Ocean Beach and online to students worldwide. In this episode, Heather shares how she coaches students to find their own game rather than copying hers, and why making people feel capable is the real job of a te
Mini Ep. 101: Open Knowledge
In this mini-episode, we explain the concept of open knowledge and when information should be kept secret, charged for, or shared freely. Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more!
Ep. 385: Jiu-Jitsu "Third Places," feat. Justin Relph
This week, we're joined by Justin Relph! Justin is a self-described die-hard hobbyist, event marketer, and the black belt coach behind Jiu Jitsu Invermere, a not-for-profit gym in the mountains of British Columbia. In this episode, Justin shares his experience building community through jiu-jitsu in a small resort town, and we revisit the concept of third places: the social spaces beyond home
Mini Ep. 100: The Golden Rule
In our 100th mini-episode, we explain the golden rule, also known as the ethic of reciprocity or the "do unto others" principle. In our opinion, despite not being explicitly about grappling, the golden rule is the most important mental model for jiu-jitsu. Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models
Ep. 384: Secret Gracie History, feat. Jeff Shaw
This week, we're joined by Jeff Shaw! Jeff is a black belt, head coach at Bellingham BJJ, and a history professor with peer-reviewed publications on jiu-jitsu history. In this episode, Jeff shares his findings on one of the most obscure and underappreciated figures in jiu-jitsu history: Rorden Gracie.Follow Jeff on Instagram:https://instagram.com/jeffshawbjjTrain with Jeff at Bellingham BJJ i
Ep. 383: The Way of Excellence in BJJ, feat. Brad Stulberg
This week, we're joined by Brad Stulberg! Brad is the author of multiple bestsellers including The Way of Excellence and Peak Performance. In this episode, Brad shares his findings from a decade of researching excellence: what it actually is, why we chase it, and what separates real pursuit from the performative version flooding our feeds. Topics include: the three Cs of excellence (caring, c
Mini Ep. 99: Elbow-Knee Connection
In this week's mini-episode, we explain the elbow-knee connection: a defensive (and also offensive) concept where we shrink the gap between our elbow and knee. Closing this space makes guard passing and retention easier by denying our opponent access to our hips, arms, and legs.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJ
Ep. 382: Simple Beats Fancy, feat. Tum Energia
This week, we're joined again by Tum Energia! In this episode, we explain the real challenge facing grapplers today: not finding good technique, but filtering through way too much of it. Tum breaks down how concepts and mechanical cues beat memorizing techniques, and why simple games like "dirty feet" build better jiu-jitsu than drilling the latest viral submission.Follow Tum on Ins
Mini Ep. 98: Shuhari
In this week's mini-episode, we explain shuhari: a Japanese concept from the traditional martial arts explaining the three stages of mastery.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and mu
Ep. 381: What's My Game Again? feat. Josh "Kintanon" Wentworth
This week, we're joined again by fan favorite Josh "Kintanon" Wentworth! Josh explains one of the most overlooked concepts in jiu-jitsu: having a "game." Drawing inspiration from the Mendes brothers, Josh explains why a repeatable, deliberate path from standing to finish beats reactive rolling every time. Topics include: decision-making loops, why "taking what they gi
Mini Ep. 97: Double Tap
In this week's mini-episode, we explain the double tap: a deceptive way to trick your opponent into lowering their defenses. Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your fi
Ep. 380: Women Grow Gyms, feat. Livia Giles
This week, we're joined again by Livia Giles! In this episode, Livia explains why growing your gym's female membership isn't just the right thing to do, it's smart business. Livia shares what actually moves the needle on women's participation, the culture shifts that make women feel welcome, why intimidation kills retention before it starts, and how gym owners can practica
Mini Ep. 96: Direct and Proxy Control
In this week's mini-episode, we explain the relationship between direct control and proxy control. Direct control means a dominant grip through immediate contact; proxy control means using something else (like the gi). Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of
Ep. 379: Position Series: The 90/90, feat. Rob Biernacki
This week, Rob Biernacki is back! In this episode, Rob explains the 90/90: a yoga-style "pigeon pose" position ideal for defending leglocks and getting to the running man escape (AKA the "Captain Morgan").Follow Rob on Instagram:https://instagram.com/islandtopteamTrain with Rob at Island Top Team in Nanaimo, BC:https://www.instagram.com/islandtopteambjjhttps://islandtopteam.com
Mini Ep. 95: Impostor Syndrome
In this week's mini-episode, we tackle impostor syndrome: the common (but false) belief that you are unworthy of your rank or accomplishments. Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of Jiu-Jitsu audio lessons, our complete podcast network, online coaching, and
Ep. 378: Repetition and Representation, feat. Cal Jones
This week, we're joined by Cal Jones! A 32-year grappling veteran with a master's in advanced coaching practice, Cal is one of the most recognized voices in the constraints-led approach (CLA) space. In this episode, Cal breaks down why the quality of your reps matters more than the quantity and how to design training that actually transfers to competition. Topics include: repetition and
Mini Ep. 94: Kinetic Chains
In this week's mini-episode, we discuss kinetic chains: a concept from mechanical engineering and physiology that explains how movement in our joints affects the other joints in that limb. Kinetic chains are open when the hand/foot is unconnected, or closed when connected to a surface. Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP
Ep. 377: Presence & Anticipation, feat. Margot Ciccarelli
This week, we're joined again by Margot Ciccarelli! In this episode, Margot shares mindset advice on staying present and escaping the mental trap of "anticipating" negative outcomes. Margot covers important mental reframing topics like fear, hesitation, our internal dialogue, intentional exposure, pattern interrupts, and rhythm changes.Follow Margot on Instagram:https://instagram.co
BONUS: The Economics of Jiu-Jitsu Gyms in 2026, feat. David Bayarena
In this bonus episode for BJJ business owners, we're joined again by David Bayarena! David is a BJJ black belt, a longtime BJJMM community member, and the founder of RONIN: a financial planning & training firm specialized in working with Jiu-Jitsu gyms.This conversation focuses on how BJJ gym owners can survive economic volatility and build real wealth, not just create a job for themselve
Mini Ep. 93: Plus, Minus, Equals
In this week's mini-episode, we discuss plus, minus, equals: a team-based training concept often attributed to UFC legend Frank Shamrock. It teaches that you get the best results when training with a combination of people who are better than you (the "pluses"), worse than you (the "minuses"), and on par with you (the "equals").Get our Intro to Mechanics audio cou
Ep. 376: New-School Fundamentals, feat. Lachlan Giles
This week, we're joined again by Lachlan Giles for a deep rethink of what "fundamentals" really mean in modern Jiu-Jitsu. Rather than treating fundamentals as a fixed list of techniques, Lachlan argues they should be defined by goals, rulesets, and outcomes. He explains why competitors may benefit more from guard retention and winning early exchanges than from late-stage escapes, ho
Mini Ep. 92: Momentum
In this week's mini-episode, we discuss momentum and its underappreciated importance to Jiu-Jitsu. Momentum is the product of mass times velocity. Beginners tend to ignore momentum and attempt techniques from a dead stop, which reduces their likelihood of success.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models
Ep. 375: Becoming a Kids Coach, feat. Andrew Green
This week, we're joined by Andrew Green! Andrew is the creator of the Kids Jiu-Jitsu Playbook and a 25-year veteran of martial arts coaching. In this episode, Andrew teaches what truly makes a great kids coach: understanding developmental stages, emotional regulation, building culture, motivating engagement, working effectively with parents, why kids can’t be coached like "mini adults,&q
Mini Ep. 91: Leading Edges
In this week's mini-episode, we discuss leading edges, and why it's important to identify which part of the body is responsible for making an attack work. The leading edge will often (but not always) be the nearest part of your opponent's body where gravitational force is coming from. Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️
Ep. 374: How to Study BJJ, feat. Jake O'Driscoll
This week, we're joined again by Jake O'Driscoll from Essence BJJ! In this episode, Jake explains how high-level grapplers like Adele Fornarino and Brianna Ste-Marie actually study Jiu-Jitsu. Topics include: practical note-taking, video review, effortful retrieval, individualized learning, filtering signal from noise, adapting study habits to different personalities, and using training f
Mini Ep. 90: Force Vectors
In this week's mini-episode, we discuss force vectors and how understanding them makes frames more effective.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of Jiu-Jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free
Ep. 373: Finding Your Worth, feat. Erin Herle
This week, we're joined again by Erin Herle! Erin is a certified mental performance consultant and a black belt under Rubens "Cobrinha" Charles. In this episode, Erin explains how to develop a sense of self-worth in Jiu-Jitsu. She discusses the problem of "performance-based self-worth" and why we should not base our identity around belts, wins, rankings, or comparisons wit
Mini Ep. 89: Dilemmas
In this week's mini-episode, we discuss dilemmas: forcing your opponent to choose between two undesirable options.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of Jiu-Jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is
Ep. 372: Plug-and-Play Games, feat. Ryan Rich
This week, we're joined by Ryan Rich! Ryan is the head coach at Granite Bay Jiu-Jitsu in California, and a proponent of the constraints-led approach to teaching Jiu-Jitsu. In this episode, Ryan discusses to what extent Jiu-Jitsu coaches should borrow premade skill-development games, rather than building their own.Follow Ryan and Granite Bay Jiu-Jitsu on Instagram:https://instagram.com/granite
Mini Ep. 88: Table Selection
In this week's mini-episode, we discuss table selection: a concept from poker teaching us that choosing the right environment greatly increases our odds of success.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGEST library of Jiu-Jitsu audio lessons, our complete podcast network,
Ep. 371: Building on a Curriculum, feat. Todd Richards
This week, we're joined by Todd Richards! Todd is a black belt under the great Keith Owen, who tragically passed away in 2022. In this episode, Todd shares his experience building atop and evolving an existing curriculum, sharing stories from how a group of Keith Owen's black belts took over gym instruction following his passing.Find Todd online at Flow Frame Jiu-Jitsu:https://flowframej
Mini Ep. 87: Opening Salvos
In this week's mini-episode, we discuss opening salvos: the tactics and strategies you use when entering into an engagement. Ensuring your opening salvo is successful helps tremendously for standup and the engagement phase of guard.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The world's LARGES
Ep. 370: The Gift Wrap, feat. Nick Volpe
This week, we're joined again by Nick Volpe from Dark Bear Jiu-Jitsu! In this episode, Nick breaks down a very holiday-relevant technique: the gift wrap!Follow Nick on Instagram:https://instagram.com/darkbeardojoTrain with Nick at Dark Bear Jiu-Jitsu in Staten Island, NY:https://darkbearjiujitsu.comMental models discussed in this episode:Crossing the Centerhttps://bjjmentalmodels.com/crossing
Mini Ep. 86: Do What Works
In this week's mini-episode, we discuss the importance of doing what works. If a) you can do it against good opponents, b) you can do it repeatedly, and c) it aligns with your goals, then it's a good technique regardless of what anyone else says.Get our Intro to Mechanics audio course, normally $79, FREE:https://bjjmentalmodels.com/freeintro⬆️ LEVEL UP with BJJ Mental Models Premium!The
