
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
450 episodes
Ep. 358: Please Tap, feat. Rob Biernacki
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 ...
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Episode 358
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52:46

Mini Ep 74: Center of Gravity
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. Und...
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5:55

Ep. 357: The Truth About Burnout, feat. Jeff Shaw
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 ...
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Episode 357
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58:38

Mini Ep. 73: Tipping Points
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:
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5:57

Ep. 356: Safer Jiu-Jitsu Competitions, feat. Dr. Jen Case
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 o...
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Episode 356
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57:04

Mini Ep. 72: Solid Frames
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 In...
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7:53

Ep. 355: Jiu-Jitsu Tape Study, feat. Corey Guitard
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 ...
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Episode 355
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1:02:42

Mini Ep. 71: Priit's 45° Rule
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 rel...
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8:59

Ep. 354: How Goals Evolve, feat. Thomas Rozdzynski
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-...
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Episode 354
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57:30

Mini Ep. 70: Hick's Law
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 ...
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5:19

Ep. 353: Jiu-Jitsu Fitness Myths, feat. Dr. Kristi Charish & Dr. Christle Guevarra
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...
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Episode 353
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1:15:53

Mini Ep. 69: Consistency
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, ...
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6:15

BONUS: Updated Pedagogy, feat. Rob Biernacki
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 ...
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1:01:00

Ep. 352: Arm Drag Concepts, feat. Niamh Bryn
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 r...
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Episode 352
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56:31

Mini Ep. 68: Defensive Thinking
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:
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6:25

Ep. 351: Injury Prehab, feat. Dr. Mike Piekarski
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 com...
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Episode 351
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1:00:06

Mini Ep. 67: Loss Aversion
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 opportuniti...
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7:02

Ep. 350: Front Headlocks, feat. Brianna Ste-Marie
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:...
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Episode 350
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1:03:54

Mini Ep. 66: Abundance Mindset
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 mi...
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5:51

Ep. 349: Overcoming Obstacles, feat. Edwin "Junny" Ocasio
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 unexpecte...
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Episode 349
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57:18

Mini Ep. 65: Process Over Outcomes
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 d...
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8:36

Ep. 348: The Timeline of Coaching, feat. Francesco Fonte
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 → GAMESFor athletes: GAMES → SKILLS → INFOFrancesco explains...
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Episode 348
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55:14

Mini Ep. 64: Resulting
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, normall...
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7:46

Ep. 347: The ABCs of Mental Coaching, feat. Laurien Zurhake
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 ...
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Episode 347
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1:00:04
