BJJ Mental Models
Your guide to a conceptual and intelligent Jiu-Jitsu approach. BJJ black belt Steve Kwan and a slate of expert guests explain the concepts, strategies, and tactics behind the gentle art of Brazilian Jiu-Jitsu.
Episodes
This week, we're joined again by Josh McKinney! In this episode, Josh explains how to structure the perfect Jiu-Jitsu competition camp. Topics include: offense vs. defense days, performance days, intensity vs. recovery, overtraining, saying no to unsafe rolls, and advice for non-competitors.
Follow Josh McKinney on Instagram:
https://www.instagram.com/thejoshmckinney
Train with Josh at HeadNod HQ in Grani...
In this week's mini-episode, we discuss the concept of the knee line: an imaginary line connecting your two knees. When the two points of this line combine with your groin, these three points create a triangle. That triangle is the basis for how we use our legs to clamp or wedge our opponent in place.
To clamp or wedge their body part in place with your knees, it should be inside your knee+knee+groin triangle. To prev...
This week, we're joined by Mike Mahaffey (Old Bastard BJJ) and Jesse Walker (Rough Hands BJJ)! Mike and Jesse explain the "old bastard" style of closed guard: a way to play the position without relying on strength, speed, or athleticism.
Follow Mike Mahaffey:
https://instagram.com/oldbastardbjj
https://threads.com/@oldbastardbjj
Follow Jesse Walker:
https://instagram.com/roughhandsbjj
In this week's mini-episode, we discuss the curse of knowledge: a cognitive bias explaining why it's hard for experts to relate to beginners.
Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro
Don't forget to check out BJJ Mental Models Premium!
If you love the podcast, you'll definitely love our premium membership offerings. The...
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.
Get our Intro to Mecha...
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.
Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro
Don't forget to check out BJJ Mental Models Premium!
If you love the podcast, you'll definitely love our premium membershi...
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:
https://bjjmentalmodels.com/freeintro
Don't forget to check out BJJ Mental Models Premium!
If you love the p...
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
Don't forget to check out BJJ M...
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:
https://bjjmentalmodels.com/freeintro
Don't forget to check out BJJ Mental Models Premium!
If you love the podcast, you'll definitely love...
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!
If you love the podcast, you'll definitely love our premi...
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:
https://bjjmentalmodels.com/freeintro
Don't forget to check out BJJ Mental Models Premium!
If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just ...
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...
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