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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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    • Spotify
    Latest Episodes:
    Ep. 391: Am I Getting Better? feat. Josh McKinney May 18, 2026
    Show notes

    This week, we're joined by Josh McKinney! Josh is a black belt, head coach at HeadNod Jiu-Jitsu in Southern Illinois, and the host of the I Suck at Jiu-Jitsu podcast. In this episode, Josh shares a framework for self-coaching beyond getting belt promotions, and explains why submission count and belt color are the wrong yardsticks for measuring whether you're getting better. Topics include: false metrics, the over-reliance on your A-game, learning to read old-school black belts, the Henry Akins "how many steps" test, and managing effort as a progress metric.
    Follow Josh on Instagram:
    https://instagram.com/thejoshmckinney
    Listen to the I Suck at Jiu-Jitsu podcast:
    https://www.youtube.com/@isuckatjiujitsu
    Call the Hot Take Hotline:
    951-HOT-TAKE
    Train with Josh at HeadNod in Southern Illinois:
    https://headnodhq.com
    Mental models discussed in this episode:

    • Self-Competition
      https://bjjmentalmodels.com/self-competition
    • Goodhart's Law
      https://bjjmentalmodels.com/goodharts-law
    • Systematic Abandonment
      https://bjjmentalmodels.com/systematic-abandonment
    • Concepts Over Techniques
      https://bjjmentalmodels.com/concepts-over-techniques
    • Deliberate Practice
      https://bjjmentalmodels.com/deliberate-practice
    • Resulting Fallacy
      https://bjjmentalmodels.com/resulting
    • Economy of Motion
      https://bjjmentalmodels.com/economy-of-motion
    • Making Smaller Circles
      https://bjjmentalmodels.com/making-smaller-circles
    • 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. 106: Cognitive Load May 14, 2026
    Show notes

    In this mini-episode, we discuss cognitive load: our brain's working memory (like computer RAM), and how to manage it so we can learn jiu-jitsu more effectively.
    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. 390: Making Jiu-Jitsu Accessible, feat. Ryan Rich & Max Corteggiano May 11, 2026
    Show notes

    This week, we're joined by returning champion Ryan Rich and first-timer Max Corteggiano! Ryan is a third-degree black belt who owns Granite Bay Jiu-Jitsu in California and was one of the early adopters of the constraints-led approach, and Max is a first-degree black belt from France who runs BJJ Flowcharts. In this episode, Ryan and Max break down what they've learned from building BJJ Games together, a project focused on making CLA simple and accessible for coaches and students. Topics include: simplifying the constraints-led approach, the blended ABC and eco method, designing games around invariants, attention spans in coaching, and ditching the warmup.
    Check out BJJ Games:
    https://bjjgames.com
    Check out BJJ Flowcharts:
    https://bjjflowcharts.com
    Train with Ryan at Granite Bay Jiu-Jitsu in Granite Bay, CA:
    https://granitebayjiujitsu.com
    Mental models discussed in this episode:

    • Constraints-Led Approach
      https://bjjmentalmodels.com/constraints-led-approach
    • Concepts Over Techniques
      https://bjjmentalmodels.com/concepts-over-techniques
    • Win Conditions
      https://bjjmentalmodels.com/win-conditions
    • Ecological Dynamics
      https://bjjmentalmodels.com/ecological-dynamics
    • Cognitive Load
      https://bjjmentalmodels.com/cognitive-load
    • Invariants
      https://bjjmentalmodels.com/invariants
    • Effortful Retrieval
      https://bjjmentalmodels.com/effortful-retrieval

    ⬆️ 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. 105: Double Trouble May 07, 2026
    Show notes

    In this mini-episode, we discuss double trouble, a concept popularized by John Danaher. Double trouble teaches us that to fully control a near-side limb, we must also control a far-side limb.
    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. 389: The Double Tap, feat. Drew Foster May 04, 2026
    Show notes

    This week, we're joined by Drew Foster! Drew is a black belt and coach at Elevate MMA in Durham, North Carolina, chief of staff at PGF, and host of State of the Meta on BJJ Mental Models Premium. In this episode, Drew breaks down the "double tap:" attacking a submission, releasing it, then re-attacking right when their defenses drop. Topics include: the double tap, pattern interrupts, the porcupine strategy, and the constraints-led approach.
    Follow Drew on Instagram:
    https://instagram.com/drewdarce
    Train with Drew at Elevate MMA in Durham, NC:
    https://elevatemmaacademy.com
    Check out Drew's instructionals at Darce Dynamics:
    https://darcedynamics.com
    Listen to Drew on State of the Meta, exclusive to BJJ Mental Models Premium:
    https://bjjmentalmodels.com
    Mental models discussed in this episode:

    • Double Tap
      https://bjjmentalmodels.com/double-tap
    • Mask Your Intentions
      https://bjjmentalmodels.com/mask-your-intentions
    • Dilemmas
      https://bjjmentalmodels.com/dilemma
    • Layers of Strategy
      https://bjjmentalmodels.com/layers-of-strategy
    • Porcupine Strategy
      https://bjjmentalmodels.com/porcupine-strategy
    • Pattern Interrupts
      https://bjjmentalmodels.com/pattern-interrupts
    • Constraints-Led Approach
      https://bjjmentalmodels.com/constraints-led-approach
    • Cognitive Load
      https://bjjmentalmodels.com/cognitive-load

    ⬆️ 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. 104: Head Position Apr 30, 2026
    Show notes

    In this mini-episode, we discuss head position, or how to tell if your head and neck are at risk in jiu-jitsu. We use a 3-point framework to determine if our head is safe:

    1. Avoid constriction (be safe from squeezing),
    2. Avoid impact (be safe from blunt force trauma), and
    3. Avoid broken posture (be safe from neck misalignment).


    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. 388: Injury and the Stockdale Paradox, feat. Alex Sterner Apr 27, 2026
    Show notes

    This week, we're joined by Alex Sterner! Alex is a black belt and the owner of Electrum Performance in San Diego, where he coaches strength and conditioning for jiu-jitsu and combat sports athletes. In this episode, Alex breaks down the psychology of injury rehab and the Stockdale Paradox: the marriage of optimism about recovery with brutal acceptance of where you actually are right now. Topics include: pain as a feature, the staircase model of rehab, healing it like you hurt it, short term versus long term risk, and a sample weight room program for jiu-jitsu.
    Follow Alex on Instagram:
    https://instagram.com/alex.sterner
    Follow Electrum Performance on Instagram:
    https://instagram.com/electrum_performance
    Train with Alex on YouTube:
    https://youtube.com/@electrumperformance
    Mental models discussed in this episode:

    • Visualization
      https://bjjmentalmodels.com/visualization
    • Mindfulness
      https://bjjmentalmodels.com/mindfulness
    • Growth from Discomfort
      https://bjjmentalmodels.com/growth-from-discomfort
    • Loss Aversion
      https://bjjmentalmodels.com/loss-aversion
    • Compounding
      https://bjjmentalmodels.com/compounding
    • Timeframe Paradox
      https://bjjmentalmodels.com/timeframe-paradox
    • Silver Bullet Fallacy
      https://bjjmentalmodels.com/silver-bullet-fallacy
    • Prioritize Longevity
      https://bjjmentalmodels.com/prioritize-longevity

    ⬆️ 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. 103: Cracking the Whip Apr 23, 2026
    Show notes

    In this mini-episode, we discuss "cracking the whip:" an external cue for better understanding the relationship between tension and slack in 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. 387: Trips & Foot Sweeps, feat. Isa Friedlander & Chris Round Apr 20, 2026
    Show notes

    This week, we've got a panel! Chris Round is the head judo instructor at High Noon in Alexandria, Virginia, and a judo and BJJ black belt who coaches athletes on the IJF tour. Isa Friedlander is a former Team USA judoka, a brown belt at Unity, and coaches judo at The Dojo in Bushwick and at Unity in Manhattan. In this episode, Chris and Isa break down foot sweeps and trips for grapplers, tied to their new instructional with MASTERs. Topics include: timing vs. structural setups, shape making, the role of the uke, variable drilling, and play.
    Follow Isa on Instagram:
    https://instagram.com/isa100kg
    Follow Chris on Instagram:
    https://instagram.com/chris__circle
    Train with Chris at High Noon Judo in Alexandria, VA:
    https://instagram.com/highnoonjudo
    Learn more about MASTERs (Martial Arts for Social Transformation, Equity and Rights):
    https://martialartsforsocialgood.org
    Follow MASTERs on Instagram:
    https://instagram.com/masterssocialgood
    Get Chris and Isa's foot sweeps and trips instructional:
    https://martialartsforsocialgood.org/store
    Mental models discussed in this episode:

    • Kuzushi
      https://bjjmentalmodels.com/kuzushi
    • Predictable Responses
      https://bjjmentalmodels.com/predictable-responses
    • Perception-Action Coupling
      https://bjjmentalmodels.com/perception-action-coupling
    • Staying Loose
      https://bjjmentalmodels.com/staying-loose
    • Psychological Safety
      https://bjjmentalmodels.com/psychological-safety
    • Constraints-Led Approach
      https://bjjmentalmodels.com/constraints-led-approach
    • Ecological Dynamics
      https://bjjmentalmodels.com/ecological-dynamics
    • Curse of Knowledge
      https://bjjmentalmodels.com/curse-of-knowledge
    • Keep It Playful
      https://bjjmentalmodels.com/keep-it-playful

    ⬆️ 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. 102: Constant and Variable Tension Apr 16, 2026
    Show notes

    In this mini-episode, we explain constant and variable tension, and the pros and cons of each in 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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