Technique

Some techniques, what we've being hitting in class! Crucifix, Kirmura & Rear Triangles!

It's important to be able to dial your aggression level up or down in a BJJ match. There are essentially 3 ways to do this... #1, by using so-called 'dick' moves, and/or #2, by using more force and strength, and/or #3, by simply moving faster. You turn the dials on these 3 variables in your training, but be especially careful if you're using options 1 and 2 against smaller training partners or people who aren't serious competitors. This question came from a Q&A I did on Instagram - follow me there where I'm @stephan_kesting or by clicking here: https://www.instagram.com/stephan_kesting And sign up for my free BJJ newsletter at https://www.grapplearts.com/newsletter. Seriously, this is the very best source of BJJ information out there on the internet, delivered to your email inbox. I've sent these emails to over 100,000 people and get regular feedback about how good they are, so check it out. It's completely free and always will be! Cheers Stephan

We start the podcast with a Chewy ramble discussing how "Spring Cleaning" or clearing out clutter and allowing yourself to focus on a specific and few selected techniques during training can give you motivation and provide direction to improving your Jiu-Jitsu. The podcast also includes a Youtube Live Q&A section with the following topics: Why people are shy when walking into a new gym? Should you work take downs on people your size or different sizes? As a brand new blue belt, should I have a game plan or should I experiment? What Chewy's thoughts are on flashy internet moves and if they work or not? Advise for coaching kids? Tips on starting a vlog. How to work BJJ into your schedule if you are very busy? Thoughts on training Judo and BJJ? Should you try if you are ill? What to expect from first No-Gi class? Most effective techniques in Gi vs. No-Gi? How to separate weight-training and jiu-jitsu? How to ask your gym owner to help with gym fees if you can't afford them? How music effects training intensity. How to get decrease nervousness before jiu-jitsu class? How do you know you are ready for your first competition? This podcast was also recorded live on the Chewjitsu Youtube Channel https://youtu.be/ESVdLt5uPWY

Gordon "The King" Ryan joins the show to talk about the value of strong mentors, pre-competition anxiety and conceptual learning. He also offers advice on improving leg lock success and discusses self-promotion as a professional grappler.

How do you remember all the information you receive during your training? Steve & Matt explore techniques and mental models for retaining knowledge. Mental models discussed in this episode: - Spaced Repetition [https://bjjmentalmodels.com/spaced-repetition/](https://bjjmentalmodels.com/spaced-repetition/)- Learning Styles [https://bjjmentalmodels.com/learning-styles/](https://bjjmentalmodels.com/learning-styles/)- Mnemonics [https://bjjmentalmodels.com/mnemonics/](https://bjjmentalmodels.com/mnemonics/)- Naming Concepts [https://bjjmentalmodels.com/naming-concepts/](https://bjjmentalmodels.com/naming-concepts/)- Meditative Drilling [https://bjjmentalmodels.com/meditative-drilling/](https://bjjmentalmodels.com/meditative-drilling/)- Form to Leave Form [https://bjjmentalmodels.com/form-to-leave-form/](https://bjjmentalmodels.com/form-to-leave-form/)- Principles over Techniques [https://bjjmentalmodels.com/principles-over-techniques/](https://bjjmentalmodels.com/principles-over-techniques/)- First Principles [https://bjjmentalmodels.com/first-principles/](https://bjjmentalmodels.com/first-principles/)- 80/20 Rule [https://bjjmentalmodels.com/80-20-rule/](https://bjjmentalmodels.com/80-20-rule/)- Consistency [https://bjjmentalmodels.com/consistency/](https://bjjmentalmodels.com/consistency/) We maintain an online database of the mental models governing Jiu-Jitsu at: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

One of the most decorated American Judokas of all time, Mike Swain joins the show to talk about winning the Judo world championship, developing his game, training in Japan and the decision to retire. He also discusses some changes he'd like to see in Judo

Steve & Matt explore techniques to increase learning efficiency. Mental models discussed in this episode: - Principles over Techniques [https://bjjmentalmodels.com/principles-over-techniques/](https://bjjmentalmodels.com/principles-over-techniques/)- Naming Concepts [https://bjjmentalmodels.com/naming-concepts/](https://bjjmentalmodels.com/naming-concepts/)- Growth from Discomfort [https://bjjmentalmodels.com/growth-from-discomfort/](https://bjjmentalmodels.com/growth-from-discomfort/)- Investing in Loss [https://bjjmentalmodels.com/investing-in-loss/](https://bjjmentalmodels.com/investing-in-loss/)- Scientific Method [https://bjjmentalmodels.com/scientific-method/](https://bjjmentalmodels.com/scientific-method/)- Beginner's Mind [https://bjjmentalmodels.com/beginners-mind/](https://bjjmentalmodels.com/beginners-mind/)- Train with Purpose [https://bjjmentalmodels.com/train-with-purpose/](https://bjjmentalmodels.com/train-with-purpose/)- Plus, Minus, Equals [https://bjjmentalmodels.com/plus-minus-equals/](https://bjjmentalmodels.com/plus-minus-equals/) We maintain an online database of the mental models governing Jiu-Jitsu at: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

On this episode, Chewy starts off with a ramble on a question he received. The question comes from an older grappler who asks about being surpassed by younger grapplers in the gym and having doubts about his ability, progress, and is it worth it to train BJJ and keep pushing forward? The second part of the podcast is a Youtube Live Q&A session where we address questions such as: What instructional videos does Chewy recommend? Has Chewy ever had an instructor make fun of him because he wasn't good at BJJ? What are ways to motivate yourself and push yourself to train harder? How do you go from drilling a technique to hitting the technique in live rolling/training? Would Chewy ever do a satellite or affiliate gym? Can you start training jiu-jitsu if you are an amputee? Can you be effective training BJJ 2-3 times per week? Quick tips for first tournaments? What solo drills to work on for takedowns? Is wrestling or BJJ better for MMA? How to set up techniques and escapes in BJJ when you are the smaller grappler? How to improve hip mobility? Should you care about your rank in jiu-jitsu and is rank meaningful?

Reaching a state of flow where you respond automatically and correctly to your opponent is the goal of martial arts training. But how do you get there? In this episode I go through what flow is, what it feels like, and some of the triggers and prerequisites for flow to occur. Hint: relaxation, competence, engaging with your environment, and having a single clear goal without distractions are all important. For more information on flow check out the book 'Flow' by Mihaly Csikszentmihalyi. It's a classic! To find out more about the Pressure Passing System instructional I just released with Fabio Gurgel go to Grapplearts.com/pressure And, as always, a rating or a review for this podcast is super appreciated and super helpful! Stephan

Professor "Roleta" is one of the greatest champions of the sport and the man credited with developing the inverted guard position. He talks about having an unorthodox style, athleticism and the sport rivalry between Gracie Barra and Carlson Gracie Team

Steve & Matt discuss the importance of mindfulness and self-awareness. One of the quickest ways to make a rapid improvement to your game is to develop awareness of your mind and body. Mental models discussed in this episode: - Mindfulness [https://bjjmentalmodels.com/mindfulness/](https://bjjmentalmodels.com/mindfulness/)- Controlled Breathing [https://bjjmentalmodels.com/controlled-breathing/](https://bjjmentalmodels.com/controlled-breathing/)- Staying Loose [https://bjjmentalmodels.com/staying-loose/](https://bjjmentalmodels.com/staying-loose/)- Beginner's Mind [https://bjjmentalmodels.com/beginners-mind/](https://bjjmentalmodels.com/beginners-mind/)- Stress and Recovery [https://bjjmentalmodels.com/stress-and-recovery/](https://bjjmentalmodels.com/stress-and-recovery/) We maintain an online database of the mental models governing Jiu-Jitsu at: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

Today's episode is PURE GOLD for BJJ practitioners and No Gi grapplers. Fabio Gurgel - 4 time BJJ Black Belt World Champion (and trainer of more than 50 other world champions) - talks about his approach to passing the guard, including how to connect your moves, the evolution of guard passing, advice for older grapplers, when you should stop halfway through a guard pass to tire the other guy out, and alternatives to the modern styles of guard passing that rely on mobility, athleticism and floating from side to side above your opponent. Check out Fabio's instructional, The Pressure Passing System, available on DVD, online streaming and in app form at https://www.grapplearts.com/pressure

Steve & Matt explain how to effectively finish submissions. Mental models discussed in this episode: - Choking Mechanics [https://bjjmentalmodels.com/choking-mechanics/](https://bjjmentalmodels.com/choking-mechanics/)- Breaking Mechanics [https://bjjmentalmodels.com/breaking-mechanics/](https://bjjmentalmodels.com/breaking-mechanics/)- Committed Techniques [https://bjjmentalmodels.com/committed-techniques/](https://bjjmentalmodels.com/committed-techniques/)- Rotational Control / Ratchet Effect [https://bjjmentalmodels.com/rotational-control/](https://bjjmentalmodels.com/rotational-control/)- Overwhelming Force [https://bjjmentalmodels.com/overwhelming-force/](https://bjjmentalmodels.com/overwhelming-force/)- Limb Coiling [https://bjjmentalmodels.com/limb-coiling/](https://bjjmentalmodels.com/limb-coiling/)- Isolate a Single Target [https://bjjmentalmodels.com/isolate-a-single-target/](https://bjjmentalmodels.com/isolate-a-single-target/) We maintain an online database of the mental models governing Jiu-Jitsu at: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

CTA Alexandria BJJ Caio Terra Association www.alexandriabjj.com

Red Sullivan is a strength and conditioning expert who has worked with athletes in many different sports to help them realise their athletic potential. In this podcast we go deep into skill vs physical attributes, how body types influence sport, insane underwater workouts with Laird Hamilton, and the difference between improving as a person and improving in training. Find out more about Red and his training services at https://www.theredgimen.com/, or follow him on Instagram at @strictlyred —————————————————— OFFICIAL STEPHAN KESTING LINKS —————————————————— YOUTUBE CHANNEL: https://www.youtube.com/stephankesting INSTAGRAM @Stephan_Kesting https://www.instagram.com/stephan_kesting/ FACEBOOK: https://www.facebook.com/grapplearts TWITTER: @stephankesting or https://www.twitter.com/stephankesting ————————————————— STEPHAN'S FREE PDF CHECKLIST OF BJJ POSITIONS https://www.grapplearts.com/book ————————————————— STEPHAN'S MAIN WEBSITE - GRAPPLEARTS.COM Home page: https://www.grapplearts.com/ Stephan's Free BJJ Tips by Email: https://www.grapplearts.com/newsletter Articles, Tips & Techniques: https://www.grapplearts.com/articles —————————————————— STEPHAN'S FREE iOS & ANDROID APPS FOR LEARNING BJJ ON YOUR PHONE The Roadmap for BJJ (Free): https://www.grapplearts.com/roadmap The Grapplearts BJJ Master App (Free): https://www.grapplearts.com/masterapp —————————————————— STEPHAN'S SELF DEFENSE TUTORIALS WEBSITE https://www.selfdefensetutorials.com/

On this episode, the podcast starts out with a Chewy ramble on whether jiu-jitsu is mental or physical. We also discuss the benefits of breathing for recovery and as part of a cool-down after a hard training session, proper breathing technique, how breathing effects the nervous system, and some different types of breathing that Chewy finds beneficial. The podcast also includes a Q&A session.

Are you flailing around in your guard, trying to react to your opponent, without a clear plan of what to do? If so then this episode is for you! In it Rob Biernacki and I talk about the 3 step order of operations to make sure that you're dominating the guard battle every step of the way. This is from a video shot to support the launch of the 'No Gi de la Riva Formula' in online streaming, DVD and app form. More info about this step-by-step gameplan for the open guard here: www.grapplearts.com/DLR

Steve & Matt discuss the importance of dominant angles in Jiu-Jitsu, both for advancing position and shutting down your opponent. Mental models discussed in this episode: - Dominant Angles [https://bjjmentalmodels.com/dominant-angles/](https://bjjmentalmodels.com/dominant-angles/)- Minimize Attack Vectors [https://bjjmentalmodels.com/minimize-attack-vectors/](https://bjjmentalmodels.com/minimize-attack-vectors/)- Crossing the Center [https://bjjmentalmodels.com/crossing-the-center/](https://bjjmentalmodels.com/crossing-the-center/)- Inside Channel Control [https://bjjmentalmodels.com/inside-channel-control/](https://bjjmentalmodels.com/inside-channel-control/) We maintain an online database of the mental models governing Jiu-Jitsu at: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

Daniel Strauss (aka The Raspberry Ape) is a BJJ black belt under 10x World Champion Roger Gracie. But he's also a very serious advocate of strongman training including the development of crazy levels of grip strength. In today's podcast we start with Daniel's victory over Olympic gold medalist Satoshi Ishii at Polaris and BJJ competition strategy and then do a deep dive into strength training for grappling and for its own sake. I think you'll really like this one! Also make sure to check out Daniel's 'Raspberry Ape' podcast on iTunes and wherever fine podcasts are distributed

Brian Jones is a BJJ and Judo Black Belt and one of the leading experts on sandbag training. He talks about self defense, BJJ in the 90's and fighting how you train. He also talks about the unique "surprise attack" policy he has at his school!

Rosi Sexton is a true renaissance woman. She fought in BodogFight, EliteXC, Cage Warriors and was the first British Woman to fight in the UFC. But she's also Cambridge educated with a PhD in Theoretical Computer Science, a musician, a writer and a physical therapist. So she knows a thing or two... In this episode we talk about learning new skills, improving in combat sports, and overcoming injuries. From about 38 minutes on we concentrate on neck injuries and the role of neck strengthening in minimising concussion in combat sports. This is an extremely important episode for all martial artists! Check out the "Safe Neck Strengthening for BJJ, with UFC Fighter Rosi Sexton" video that Rosi shot for my Youtube channel at https://www.youtube.com/watch?v=04ff_tgZGI0 And check out her site at https://www.combatsportsclinic.net/

Steve & Matt discuss Jiu-Jitsu mental models involving the human body. A great discussion on how to use your body as a weapon while preventing your opponent from doing the same. Mental models discussed in this episode: - Anatomic Hierarchy [https://bjjmentalmodels.com/anatomic-hierarchy/](https://bjjmentalmodels.com/anatomic-hierarchy/)- Overwhelming Force [https://bjjmentalmodels.com/overwhelming-force/](https://bjjmentalmodels.com/overwhelming-force/)- Limb Coiling [https://bjjmentalmodels.com/limb-coiling/](https://bjjmentalmodels.com/limb-coiling/)- Grips Dictate Position [https://bjjmentalmodels.com/grips-dictate-position/](https://bjjmentalmodels.com/grips-dictate-position/)- Grip Inversion [https://bjjmentalmodels.com/grip-inversion/](https://bjjmentalmodels.com/grip-inversion/) We maintain an online database of the mental models governing Jiu-Jitsu at: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

Does training with grappling dummies actually work to improve your skills? And what else can you do to get better when training time is limited and it's difficult to make it to class as often as you like? This podcast rant is also available in written and video form as an in-depth blog post at https://www.grapplearts.com/will-grappling-dummy-drills-help-bjj/ Regardless of how you decide to solve the problem I wish you good luck with both your time management and your training! Stephan Kesting

Steve and Matt explore the three core mechanics of Jiu-Jitsu: Frames, Levers, and Wedges. All techniques in Jiu-Jitsu can be defined in terms of these mechanics. **Frames:**Creating solid structures with the strong parts of your body, such as your elbows and knees. You use these frames to create obstacles for your opponent and control the distance. **Levers:**Latching onto an opponent's limb and manipulating it for leverage. Submissions are generally applied against a lever.**Wedges:**Using parts of your body to block and restrict your opponent's movement. Wedges can also be used offensively, as in the case of knee on belly, where the knee is a wedge. We maintain an online database of the mental models governing Jiu-Jitsu at: [bjjmentalmodels.com](https://bjjmentalmodels.com) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)