BJJ Mental Models

In this episode, Rob Biernacki confronts a growing trend of competitors refusing to tap and taking serious injuries at low-level tournaments. Rob argues that reckless "tough-guy" behavior, poor finishing mechanics, and bad coaching culture are fueling unnecessary damage for hobbyists. Rob calls for smarter, safer training values, reminding athletes that protecting longevity matters more than risking ligaments for a $5 med...

In this week's mini-episode, we discuss center of gravity: your body's "tipping point" of balance. Your center of gravity is around 56% of the way up your body (around your pelvis) when standing upright, but moves as your body moves. Understanding your center of gravity is key to preventing it from being used against you. With practice, your center of gravity can even be a weapon.

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This week, we're joined again by Jeff Shaw from Bellingham BJJ! In this episode, Jeff talks about the causes and cures for burnout in Jiu-Jitsu. Topics include: plateaus, the “blue belt blues,” the unique pressures faced by instructors and gym owners, keeping training sustainable, protecting consistency, staying playful, reframing expectations, and redefining what Jiu-Jitsu should mean for your life over the long term.

In this week's mini-episode, we discuss tipping points: the idea that once you have sufficient leverage or momentum, your desired outcome can no longer be denied.

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This week, we're joined by Dr. Jen Case! Jen is a 13x IBJJF masters world champion, BJJ black belt under Renato Tavares, coach at Charlotte Jiu-Jitsu Academy, and PhD in Human Nutrition & Performance. In this episode, Jen covers the risks of Jiu-Jitsu competition and how it can be made safer.

Follow Jen on Instagram:
https://www.instagram.com/drjenjitsu/

Jen's website:
https://drjencase.com/<...

In this week's mini-episode, we discuss what makes solid frames: relying on bone structure, and minimizing the joints involved. We explain the difference between short-range and long-range frames, and when to use them.

Get our Intro to Mechanics audio course, normally $79, FREE:
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This week, we're joined by Corey Guitard from 10th Planet Jiu Jitsu Calgary! In this episode, Corey explains how tape study in Jiu-Jitsu (such as video feedback and instructionals) builds structured, efficient learning.

Follow Corey on Instagram:
https://www.instagram.com/10thplanetcalgary

Train with Corey at 10th Planet Jiu Jitsu in Calgary:
https://10thplanetcalgary.com/


Mental models...

In this week's mini-episode, we discuss Priit's 45° Rule, a helpful tip for surviving (and escaping) bad positions. The "rule" tells us: When your legs have been neutralized (ie. guard is passed), get your shoulders at 45 degrees relative to the floor.

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro


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This week, we're joined by Thomas Rozdzynski from RŌL Academy! In this episode, Thomas discusses how students’ Jiu-Jitsu goals evolve over time, the importance of coach–student communication, and balancing fun with measurable progress for long-term success.

Follow Thomas on Instagram:
https://www.instagram.com/rozdzynskibjj

Train with Thomas at RŌL Academy in Orland Park:
https://www.rolacademy.com/<...

In this week's mini-episode, we discuss Hick's Law, a powerful psychology and design concept that explains how the availability of more options increases our decision-making time.

Get our Intro to Mechanics audio course, normally $79, FREE:
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In this episode, we're joined by Dr. Kristi Charish and Dr. Christle Guevarra for a deep dive into fitness and nutrition myths in Jiu-Jitsu! Kristi & Christle explore how bad information spreads, the role of genetics in performance, and why aspiring athletes often fail when trying to do everything at once. They break down key misconceptions around supplements, weight cutting, and performance-enhancing drugs, while also add...

In this week's mini-episode, we discuss consistency as a concept, and explain how it acts as the basis for building good habits, achieving compound gains, and creating luck.

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro


Don't forget to check out BJJ Mental Models Premium!

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In this bonus episode, Rob Biernacki talks pedagogy! We discuss his updated pedagogy module on BJJ Concepts, the evolving landscape of Jiu-Jitsu instruction, balancing concepts with techniques, evidence versus anecdote, emotional dysregulation in students, and the role of community in gym culture. Rob also shares news on his upcoming retirement from full-time teaching at Island Top Team, the winding down of his visiting student pro...

This week we're joined by Niamh Bryn, owner of Snowblind BJJ in Seattle! In this episode, Niamh explores the versatility and depth of the arm drag, and why it's more than just a beginner move. We explain its role as an opening salvo to create reactions, off-balances, and angles rather than an all-or-nothing attempt at taking the back.

Follow Snowblind BJJ on Instagram:
https://www.instagram.com/snowblind_bjj<...

In this week's mini-episode, we discuss defensive thinking, the tendency to excuse poor performance before it even happens.

Get our Intro to Mechanics audio course, normally $79, FREE:
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This week, we're joined again by “Doctor Kickass” Mike Piekarski: physiotherapist, BJJ black belt, online course creator, and instructor! In this episode, Mike discusses injury mitigation, or “prehab,” for grapplers. We explore how injuries commonly occur in Jiu-Jitsu through joint locks, scrambles, takedowns, and ego-driven decisions, and emphasize the importance of situational awareness, tapping culture, and coach-led enviro...

In this week's mini-episode, we discuss loss aversion, the human tendency to fear losses more than we desire equivalent gains. While avoiding losses is rational, excessive fear of loss can hold us back from our biggest growth opportunities.

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro


Don't forget to check out BJJ Mental Models Premium!
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In this episode, Brianna Ste-Marie talks about the front headlock: its offensive power, common pitfalls like “bloodlust,” strategic uses for control and distraction, and key differences between gi and no-gi.

Follow Brianna on social:
https://www.instagram.com/briannasm


Mental models discussed in this episode:

• Myopia
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• Trading Up
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In this week's mini-episode, we discuss the idea of an abundance mindset, where we view success as something we can mutually achieve. The abundance mindset contrasts with a scarcity mindset, which sees success as a zero-sum game. This mini-episode explains why the abundance mindset can counterintuitively improve your Jiu-Jitsu over the long term, even though sport competition is usually zero-sum.

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