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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

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    Latest Episodes:
    Ep. 401: Escaping Positions, feat. Rosie Miller Jul 27, 2026
    Show notes

    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 away from closed guard, and how small, constant movement keeps the person on top working until an escape opens. Topics include: positional escapes, tipping points, surviving bottom side control, escaping mount and back control, and the "black belt shimmy."
    Follow Rosie on Instagram, where you'll find her new instructional Suck Less: Foundations of Positional Escapes and a free positional escapes cheat sheet:
    https://instagram.com/rosierollz
    Subscribe to Rosie on YouTube:
    https://youtube.com/@Rosierollz
    Mental models discussed in this episode:

    • Position Over Submission
      https://bjjmentalmodels.com/position-over-submission
    • Tipping Points
      https://bjjmentalmodels.com/tipping-points
    • Terminal Positions
      https://bjjmentalmodels.com/terminal-positions
    • Survival Mode
      https://bjjmentalmodels.com/survival-mode
    • Ecological Dynamics
      https://bjjmentalmodels.com/ecological-dynamics
    • Constraints-Led Approach
      https://bjjmentalmodels.com/constraints-led-approach
    • Systematic Abandonment
      https://bjjmentalmodels.com/systematic-abandonment

    ⬆️ 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. 116: Mental Gatekeeping Jul 23, 2026
    Show notes

    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 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. 400: Always Timeless, feat. Rafael Lovato Jr. Jul 20, 2026
    Show notes

    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. Topics include: consistency over intensity, competing in your 40s, playing the long game, mastering the fundamentals, and the case for the mount.
    Follow Rafael on Instagram:
    https://instagram.com/lovatojrbjj
    Get Rafael's new knee-passing instructional with his dad, Lovato Legacy:
    https://www.timelessjiujitsu.com/lovato-legacy-timeless-pressure-passing-from-the-knees
    Learn more at Timeless Jiu-Jitsu:
    https://www.timelessjiujitsu.com
    Train with Rafael in the Turks and Caicos Islands from Sep. 24-29, 2026:
    https://destinationjj.com
    Mental models discussed in this episode:

    • Consistency
      https://bjjmentalmodels.com/consistency
    • Prioritize Longevity
      https://bjjmentalmodels.com/prioritize-longevity
    • Compounding
      https://bjjmentalmodels.com/compounding
    • Timeframe Paradox
      https://bjjmentalmodels.com/timeframe-paradox
    • Investing in Loss
      https://bjjmentalmodels.com/investing-in-loss
    • Do What Works
      https://bjjmentalmodels.com/do-what-works
    • Tokui Waza
      https://bjjmentalmodels.com/tokui-waza
    • Position Over Submission
      https://bjjmentalmodels.com/position-over-submission
    • Probabilistic Thinking
      https://bjjmentalmodels.com/probabilistic-thinking
    • Marginal Gains
      https://bjjmentalmodels.com/marginal-gains
    • Self-Competition
      https://bjjmentalmodels.com/self-competition

    ⬆️ 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. 115: Incremental Learning Jul 16, 2026
    Show notes

    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 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. 399: Breaking Through Plateaus, feat. Giles Garcia Jul 13, 2026
    Show notes

    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, and treating training partners as collaborators.
    Train with Giles at Ronin Grappling in Glasgow:
    https://roningrappling.com
    Watch Giles's videos at BJJ Codex:
    https://www.bjjcodex.com
    Follow Giles on Instagram:
    https://instagram.com/el_guanche
    Mental models discussed in this episode:

    • Ecological Dynamics
      https://bjjmentalmodels.com/ecological-dynamics
    • Red Queen Effect
      https://bjjmentalmodels.com/red-queen-effect
    • Diminishing Returns
      https://bjjmentalmodels.com/diminishing-returns
    • Feedback Loop
      https://bjjmentalmodels.com/feedback-loop
    • Marginal Gains
      https://bjjmentalmodels.com/marginal-gains
    • Deliberate Practice
      https://bjjmentalmodels.com/deliberate-practice
    • Kaizen
      https://bjjmentalmodels.com/kaizen
    • Constraints-Led Approach
      https://bjjmentalmodels.com/constraints-led-approach
    • Growth Mindset
      https://bjjmentalmodels.com/growth-mindset

    ⬆️ 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. 114: Goodhart's Law Jul 09, 2026
    Show notes

    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 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. 398: Old Bastard Sweeps, feat. Mike Mahaffey Jul 06, 2026
    Show notes

    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 from the bottom, making them carry your weight, fulcrum sweeps, and the scissor and tripod sweeps.
    Follow Mike Mahaffey:
    https://instagram.com/oldbastardbjj
    https://threads.com/@oldbastardbjj
    Train with Mike Mahaffey at Magic BJJ in Lansing, MI:
    https://magicbjj.com
    Get Mike's instructionals on Patreon:
    https://patreon.com/oldbastardbjj
    Mental models discussed in this episode:

    • Theory of Alignment
      https://bjjmentalmodels.com/theory-of-alignment
    • Direct vs. Proxy Control
      https://bjjmentalmodels.com/direct-vs-proxy-control
    • Center of Gravity
      https://bjjmentalmodels.com/center-of-gravity
    • Kuzushi
      https://bjjmentalmodels.com/kuzushi
    • Core Mechanics
      https://bjjmentalmodels.com/core-mechanics
    • Kinetic Chains
      https://bjjmentalmodels.com/kinetic-chains

    ⬆️ 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. 113: Availability Heuristic Jul 02, 2026
    Show notes

    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 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. 397: Risk Management in BJJ, feat. Jake Luigi Jun 29, 2026
    Show notes

    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 your favor. Topics include: risk-reward analysis, points of control, grip fighting, terminal positions, and Goodhart's Law.
    Subscribe to Less Impressed More Involved on YouTube:
    https://www.youtube.com/@LIMIBJJ
    Check out OutlierDB:
    https://outlierdb.com
    Mental models discussed in this episode:

    • Return on Investment
      https://bjjmentalmodels.com/return-on-investment
    • Building Your Triggers
      https://bjjmentalmodels.com/building-your-triggers
    • Double Trouble
      https://bjjmentalmodels.com/double-trouble
    • Cognitive Load
      https://bjjmentalmodels.com/cognitive-load
    • Constraints-Led Approach
      https://bjjmentalmodels.com/constraints-led-approach
    • Availability Heuristic
      https://bjjmentalmodels.com/availability-heuristic
    • Points of Control
      https://bjjmentalmodels.com/points-of-control
    • Terminal Positions
      https://bjjmentalmodels.com/terminal-positions
    • Invariants
      https://bjjmentalmodels.com/invariants
    • Grips Dictate Position
      https://bjjmentalmodels.com/grips-dictate-position
    • Kuzushi
      https://bjjmentalmodels.com/kuzushi
    • Rotational Control
      https://bjjmentalmodels.com/rotational-control
    • Goodhart's Law
      https://bjjmentalmodels.com/goodharts-law

    ⬆️ 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. 112: Coiling Jun 25, 2026
    Show notes

    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 safely and without giving up a lever.
    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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