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 prevent them from doing the same to you, your body part should be outside their kne...
Oct 16, 2025•14 min
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 Train with Jesse Walker at Rough Hands BJJ in Louisville, KY: https://roughhandsbjj.com/ Resources discussed in ...
Oct 13, 2025•52 min•Ep. 359
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 podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our...
Oct 09, 2025•4 min
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 medal. Follow Rob on Instagram: https://www.instagram.com/islandtopteam Train ...
Oct 06, 2025•52 min•Ep. 358
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 Mechanics audio course, normally $79, FREE: https://bjjmentalmodels.com/freeintro Don't forget to c...
Oct 02, 2025•5 min
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. Follow Jeff on Instagram: https://www.instagram.com/bellinghambjj Train with ...
Sep 29, 2025•58 min•Ep. 357
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 membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our commu...
Sep 25, 2025•5 min
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/ Train with Jen at Charlotte Jiu-Jitsu Academy in North Carolina: https://charlotte-bjj.com/ Mental mo...
Sep 22, 2025•56 min•Ep. 356
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 podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceber...
Sep 18, 2025•7 min
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 discussed in this episode: Invariants https://bjjmentalmodels.com/invariants/ Learning Modalities https://bjjm...
Sep 15, 2025•1 hr 2 min•Ep. 355
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 Mental Models Premium! If you love the podcast, you'll definitely love our premium membership offerings. The podcast i...
Sep 11, 2025•8 min
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/ Mental models discussed in this episode: Compatible Intent https://bjjmentalmodels.com/compatible...
Sep 08, 2025•57 min•Ep. 354
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 our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are ...
Sep 04, 2025•5 min
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 addressing sensitive but crucial topics like Ozempic, hormone therapy, an...
Sep 01, 2025•1 hr 15 min•Ep. 353
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 premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joinin...
Aug 28, 2025•6 min
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 program, and his plans for future teaching through visiting instruct...
Aug 26, 2025•1 hr
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 Train with Niamh at Snowblind BJJ: https://snowblindbjj.net/ Mental models discussed in ...
Aug 25, 2025•56 min•Ep. 352
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 the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy coursewa...
Aug 21, 2025•6 min
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 environments that normalize safety. Follow Mike on Instagram: https://www.in...
Aug 18, 2025•59 min•Ep. 351
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! If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just...
Aug 14, 2025•6 min
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 https://bjjmentalmodels.com/myopia/ Trading Up https://bjjmentalmodels.com/trading-up/ Mask Your Intentions https://bjjmentalmodels.com/mask-your-intentions/ Technique Chaining https...
Aug 11, 2025•1 hr 3 min•Ep. 350
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. Get our Intro to Mechanics audio course, normally $79, FREE: https://bjjmentalmodels.com/freeintro D...
Aug 07, 2025•5 min
In this episode, we welcome back world champion Edwin “Junny” Ocasio for a deeply introspective conversation about the mental challenges of high-level competition. Junny shares how achieving his lifelong dream of winning a world title unexpectedly led to a period of depression and self-doubt, revealing the emotional complexity that comes with success. Follow Junny on social: https://www.instagram.com/junny_bjj https://www.tiktok.com/@junnybjj https://www.youtube.com/c/junnyocasio Train with Junn...
Aug 04, 2025•57 min•Ep. 349
In this week's mini-episode we discuss process over outcomes, a mental model we've also referred to as habits over results. This concept teaches us to balance long-term goals with the short-term habits needed to achieve them. We discuss how building habits motivates us by creating consistent "wins," how quick feedback enables us to pivot early, and when "trust the process" can become bad advice. Get our Intro to Mechanics audio course, normally $79, FREE: https://bjjmentalmodels.com/freeintro Do...
Jul 31, 2025•8 min
In this episode, Steve Kwan welcomes back Francesco Fonte for an in-depth exploration of what Francesco calls the “timeline of coaching:” For coaches: INFO → SKILLS → GAMES For athletes: GAMES → SKILLS → INFO Francesco explains how effective Jiu-Jitsu instruction should reverse the traditional info-dump model: instead of starting with detailed techniques, coaches should design games that develop essential skills, which only later become associated with specific concepts and information. Follow F...
Jul 28, 2025•54 min•Ep. 348
In this week's mini-episode we discuss resulting, a logical fallacy where we incorrectly assume that the quality of our decisions are directly related to the quality of our results. 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 the tip of the iceberg – the next steps on your journey ar...
Jul 24, 2025•7 min
In this episode of BJJ Mental Models, Steve Kwan is joined by Laurien Zurhake to explore how trauma-informed coaching can transform Jiu-Jitsu into a safer, more inclusive, and more effective training environment. Laurien, co-founder of Off the Zone, shares her ABC Playbook for Mental Health (Anticipate, Bring Them Back, and Course Correct), a practical framework for coaches to support students through mental health challenges. Follow Laurien and Off the Zone on Instagram: https://www.instagram.c...
Jul 21, 2025•59 min•Ep. 347
In this week's mini-episode we discuss self-competition. You've probably heard the phrase, "comparison is the thief of joy." Self-comparison is a problem we all face, and self-competition is a helpful mental model for working with this problem. Get our Intro to Mechanics audio course, normally $79, FREE: https://bjjmentalmodels.com/freeintro Resources discussed in this episode: How to Stop Comparing Yourself to Other People - Eyepatch Wolf https://youtu.be/wL93C0lm0nQ?t=126s Don't forget to chec...
Jul 17, 2025•7 min
In this episode, Steve Kwan is joined by Rosie Miller to explore the concept of the “tryhard hobbyist” in Jiu-Jitsu: someone who trains seriously and with intention, even if they don’t pursue the sport professionally. Rosie, a brown belt out of Atos HQ and founder of The Grappler’s Lab, shares her journey of evolving goals, identity, and self-worth within the sport. Together, they discuss the emotional and mental challenges hobbyists face, including impostor syndrome, burnout, risk management, a...
Jul 14, 2025•1 hr 1 min
In this week's mini-episode we discuss the Red Queen effect, a hypothesis based on a quote from Alice in Wonderland that is oddly applicable to science and Jiu-Jitsu! It teaches us that sometimes we need to keep moving just to maintain our position. The Red Queen effect helps explain why we don't feel like we're getting better at Jiu-Jitsu when we compare ourselves to our training partners. Get our Intro to Mechanics audio course, normally $79, FREE: https://bjjmentalmodels.com/freeintro Don't f...
Jul 10, 2025•7 min
