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    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.

    Advertise

    Copyright: © 2023 BJJ Mental Models

    • Apple Podcasts
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    Latest Episodes:
    Ep. 411: The Fragmentation of Jiu-Jitsu, feat. Jeff Serafin Oct 05, 2026
    Show notes

    This week, we're joined by Jeff Serafin! Jeff runs Serafin Brazilian Jiu-Jitsu out of Gym 1801 in Evanston, Illinois, and has been training jiu-jitsu for almost 30 years. In this episode, Jeff talks about the fragmentation of the jiu-jitsu community, and what coaches and students can do to bring it back together. Topics include: gi versus no-gi tribalism, ecological versus traditional training, gatekeeping, and cross-training.
    Train at Serafin Brazilian Jiu-Jitsu (inside Gym 1801) in Evanston, IL:
    https://serafinjiujitsu.com
    Follow Jeff on Instagram:
    https://instagram.com/serafinbjj
    Follow Gym 1801 on Instagram:
    https://instagram.com/gym.1801
    Resources discussed in this episode:
    Mini Ep. 120: Ecological Dynamics, by Steve Kwan:
    https://bjj.plus/mini120
    Mental models discussed in this episode:

    • Ecological Dynamics
      https://bjjmentalmodels.com/ecological-dynamics
    • Constraints-Led Approach
      https://bjjmentalmodels.com/constraints-led-approach
    • Keep Your Identity Small
      https://bjjmentalmodels.com/keep-your-identity-small
    • Certainty Heuristic
      https://bjjmentalmodels.com/certainty-heuristic
    • Beginner's Mind
      https://bjjmentalmodels.com/beginners-mind
    • Resulting Fallacy
      https://bjjmentalmodels.com/resulting
    • Silver Bullet Fallacy
      https://bjjmentalmodels.com/silver-bullet-fallacy
    • Survivorship Bias
      https://bjjmentalmodels.com/survivorship-bias
    • Rapoport's Rules
      https://bjjmentalmodels.com/rapoports-rules
    • Curse of Knowledge
      https://bjjmentalmodels.com/curse-of-knowledge
    • Intention
      https://bjjmentalmodels.com/intention

    ⬆️ 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://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels
    Music by Enterprize:
    https://enterprize.bandcamp.com

    Mini Ep. 126: Visualization Oct 01, 2026
    Show notes

    In this mini-episode, we explain visualization: the science behind it, its limitations, the difference between general and technique visualization, and how it applies to 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://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels

    Ep. 410: Instructing Versus Coaching, feat. Hillary VanOrnum Sep 28, 2026
    Show notes

    This week, we're joined by Hillary VanOrnum! Hillary is a third-degree black belt who runs Unicorn Jiu Jitsu in Portland, Oregon with her husband, and she just won her first Masters World Championship at black belt. In this episode, Hillary explains the difference between instructing and coaching, and how she uses questions to help students work out answers for themselves. Topics include: relating jiu-jitsu to sports students already know, building on each student's favorite techniques, letting go of control as a gym owner, turning Instagram clips into homework, and coaching students who only train twice a week.
    Train at Unicorn Jiu Jitsu in Portland, OR:
    https://unicornjiujitsu.com
    Get private lessons, online coaching, or coach mentorship with Hillary:
    https://unicornjiujitsu.com/page/PrivateLessons
    Follow Hillary on Instagram:
    https://instagram.com/unicorn_jiujitsu
    Follow Unicorn Jiu Jitsu on Instagram:
    https://instagram.com/unicornjiujitsupdx
    Follow the Gathering of the Unicorns women's camp on Instagram:
    https://instagram.com/gathering_of_the_unicorns
    Mental models discussed in this episode:

    • Transfer of Learning
      https://bjjmentalmodels.com/transfer-of-learning
    • Tokui Waza
      https://bjjmentalmodels.com/tokui-waza
    • Growth from Discomfort
      https://bjjmentalmodels.com/growth-from-discomfort
    • Constraints-Led Approach
      https://bjjmentalmodels.com/constraints-led-approach
    • Feedback Loop
      https://bjjmentalmodels.com/feedback-loop
    • Effortful Retrieval
      https://bjjmentalmodels.com/effortful-retrieval
    • Psychological Safety
      https://bjjmentalmodels.com/psychological-safety

    ⬆️ 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://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels
    Music by Enterprize:
    https://enterprize.bandcamp.com

    Mini Ep. 125: Perception-Action Coupling Sep 24, 2026
    Show notes

    In this mini-episode, we explain perception-action coupling: a sports science concept explaining how practice should give athletes the same cues they'd face in a real match.
    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://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels

    Ep. 409: Super Mario Theory, feat. Nelson Puentes Sep 21, 2026
    Show notes

    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 without instructions, defensive jiu-jitsu, and intrinsic motivation.
    Buy Inverted Gear apparel:
    https://invertedgear.com
    Train at Inverted Gear Academy in Allentown, PA:
    https://invertedgearacademy.com
    Follow Nelson on Instagram:
    https://instagram.com/invertedgearnelson
    Mental models discussed in this episode:

    • Zone of Proximal Development
      https://bjjmentalmodels.com/zone-of-proximal-development
    • Investing in Loss
      https://bjjmentalmodels.com/investing-in-loss
    • Constraints-Led Approach
      https://bjjmentalmodels.com/constraints-led-approach
    • Self-Organization
      https://bjjmentalmodels.com/self-organization
    • Gamification
      https://bjjmentalmodels.com/gamification
    • Ecological Dynamics
      https://bjjmentalmodels.com/ecological-dynamics
    • Return on Investment
      https://bjjmentalmodels.com/return-on-investment
    • Win Conditions
      https://bjjmentalmodels.com/win-conditions
    • Defense Paradox
      https://bjjmentalmodels.com/defense-paradox
    • Keep It Playful
      https://bjjmentalmodels.com/keep-it-playful
    • Perception-Action Coupling
      https://bjjmentalmodels.com/perception-action-coupling
    • Continuum of Motivation
      https://bjjmentalmodels.com/continuum-of-motivation
    • Process Over Outcomes
      https://bjjmentalmodels.com/process-over-outcomes

    ⬆️ 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://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels
    Music by Enterprize:
    https://enterprize.bandcamp.com

    Mini Ep. 124: Deliberate Practice Sep 17, 2026
    Show notes

    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, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels

    Ep. 408: Intention-Led Jiu-Jitsu, feat. Rob Cole Sep 14, 2026
    Show notes

    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. Topics include: a plain-language primer on ecological dynamics, intention versus attention, win conditions as a driver of behavior, grip fighting as a warm-up, teaching leglocks without fear.
    Follow Rob on Instagram:
    https://instagram.com/liquid_rob
    Train with Rob at Ascension Athletics:
    https://ascensionathleticsct.com
    Resources discussed in this episode:
    The Constraints-Led Approach, by Ian Renshaw, Keith Davids, Daniel Newcombe and Will Roberts:
    https://routledge.com/9781138104075
    Ecological Dynamics in Sport Coaching, by Steve M. Smith:
    https://routledge.com/9781032869223
    Ep. 144: The Constraints-Led Approach, feat. Dr. Rob Gray:
    https://bjj.plus/144
    Ep. 330: The Student's Guide to Eco, feat. Noah Shaffner & Greg Souders:
    https://bjj.plus/330
    Mental models discussed in this episode:

    • Ecological Dynamics
      https://bjjmentalmodels.com/ecological-dynamics
    • Intention
      https://bjjmentalmodels.com/intention
    • Ecological Psychology
      https://bjjmentalmodels.com/ecological-psychology
    • Self-Organization
      https://bjjmentalmodels.com/self-organization
    • Constraints-Led Approach
      https://bjjmentalmodels.com/constraints-led-approach
    • Perception-Action Coupling
      https://bjjmentalmodels.com/perception-action-coupling
    • Win Conditions
      https://bjjmentalmodels.com/win-conditions
    • Deliberate Practice
      https://bjjmentalmodels.com/deliberate-practice
    • Growth from Discomfort
      https://bjjmentalmodels.com/growth-from-discomfort
    • Psychological Safety
      https://bjjmentalmodels.com/psychological-safety
    • Consistency
      https://bjjmentalmodels.com/consistency

    ⬆️ 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://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels
    Music by Enterprize:
    https://enterprize.bandcamp.com

    Mini Ep. 123: Differential Learning Sep 10, 2026
    Show notes

    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-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
    https://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels

    Ep. 407: Day Zero Jiu-Jitsu, feat. Jesse Walker & Shelby York Sep 07, 2026
    Show notes

    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 you should tap early, panic and intensity, injury risk.
    Learn more at Rough Hands BJJ:
    https://roughhandsbjj.com
    Follow Jesse and Shelby at Rough Hands BJJ on Instagram:
    https://instagram.com/roughhandsbjj
    Resources discussed in this episode:
    Yoga for BJJ, by Sebastian Brosche:
    https://yogaforbjj.net
    Women's Grappling Network on Facebook:
    https://facebook.com/groups/341922519178021
    Mental models discussed in this episode:

    • Keep It Playful
      https://bjjmentalmodels.com/keep-it-playful
    • Psychological Safety
      https://bjjmentalmodels.com/psychological-safety
    • Acute Stress Response
      https://bjjmentalmodels.com/acute-stress-response
    • Prioritize Longevity
      https://bjjmentalmodels.com/prioritize-longevity
    • Survival Mode
      https://bjjmentalmodels.com/survival-mode
    • Compatible Intent
      https://bjjmentalmodels.com/compatible-intent
    • Respect Your Opponent
      https://bjjmentalmodels.com/respect-your-opponent
    • Investing in Loss
      https://bjjmentalmodels.com/investing-in-loss
    • Beginner's Mind
      https://bjjmentalmodels.com/beginners-mind
    • Motivation
      https://bjjmentalmodels.com/continuum-of-motivation
    • Prevention Over Cure
      https://bjjmentalmodels.com/prevention-over-cure
    • Paradox of Tolerance
      https://bjjmentalmodels.com/paradox-of-tolerance

    ⬆️ 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://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels
    Music by Enterprize:
    https://enterprize.bandcamp.com

    Mini Ep. 122: Gamification Sep 03, 2026
    Show notes

    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/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://bjjmentalmodels.com
    Need more BJJ Mental Models?
    Get the legendary BJJMM newsletter:
    https://bjjmentalmodels.com/newsletter
    Learn more mental models in our online database:
    https://bjjmentalmodels.com/database
    Follow us on social:
    https://instagram.com/bjjmentalmodels
    https://threads.com/@bjjmentalmodels
    https://bjjmentalmodels.bsky.social
    https://youtube.com/@bjjmentalmodels

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