Technique

We're launching a brand new mini-podcast! Once a week, we'll publish a brief explanation of a key mental model for Brazilian Jiu-Jitsu. This week we're talking about **base,** one of the core elements from Rob Biernacki's **theory of alignment.** Further study: BJJMM Ep. 1: Alignment [https://bjj.plus/1](https://bjj.plus/1) BJJMM Ep. 50: Alignment 2.0, feat. Rob Biernacki [https://bjj.plus/50](https://bjj.plus/50) Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](https://bjjmentalmodels.com/freeintro) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) ⚠️**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)

Episode 329: Have you ever had a Private Lesson with your coach? Are they the secret sauce to boosting your skills, or just another checkbox for moving up the ranks? JT & Joey discuss the potential growth that comes from one-on-one sessions but also the ethical questions that arise when gyms link them to belt progression. With countless online platforms has this form of training lost some of it's appeal as more people learn BJJ on their laptop and phone. From it's original roots in early Brazil exclusively focused on 1 to 1 learning to the evolution of large franchise schools, we'll journey through personal tales and the strategic nuances that private training can bring—think stock trading, but with more arm bars and less risk of financial ruin. Get Stronger & More Flexible for BJJ with the Bulletproof For BJJ App- Start your 7 Day FREE Trial: [https://bulletproofforbjj.com/register](https://bulletproofforbjj.com/register) Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 [https://sodii.com.au/bulletproof](https://sodii.com.au/bulletproof) Parry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 [https://parryathletics.com/collections/new-arrivals](https://parryathletics.com/collections/new-arrivals)

On this episode, we are joined by multiple time Jiu-Jitsu World Champion and 2022 ADCC bronze medalist, Dante Leon. Dante joins the podcast to discuss his start in grappling, one of the most important aspects of being an elite grappler, how team sports helped with grappling and being a good training partner, what allowed Dante to excel in grappling, when Dante made the jump to becoming a full-time grappler, moving to Ohio from Canada, the importance of a good gym environment and how to get better with a small group of training partners, typical training camp, favorite rules sets and which rules Dante would change, live training vs. positional training vs drilling, the importance of weight-lifting and the method of lifting Dante prefers, thoughts on lifting specifically for grappling, his proudest achievements and goals for the future, and if there was anything that Dante would have done differently throughout his career. Thanks to the podcast sponsors: Charlotte's Web CBD. Head over to **https://bit.ly/chewjitsu30** and use the promo code Chewjitsu30 to get 30% off of your total purchase. Epic Roll BJJ. Check out https://www.epicrollbjj.com and use the promo code Chewjitsu20 to get 20% off of your total purchase. Check out podcast exclusives including conversations with guests, Q&A sessions, and tons more at https://patreon.com/thechewjitsupodcast

Episode 328: Do you have a special warm up you do before Competing? Do you psyche yourself up or need to calm your nerves? JT & Joey discuss the importance of mobility checks, why elevating body temperature is crucial, and which specific exercises set the stage for victory. This conversation is not just theory; it's a practical guide complete with personal anecdotes and proven strategies that will help both newcomers and veteran grapplers alike. Having your body ready to roll at 100% intensity is a fine balance between not being quite ready because you are holding back and over cooking yourself getting too hyped. Having a well practiced ritual which gets you both physically and mentally in the sweet spot is key to mastering competition performance. Get Stronger & More Flexible for BJJ with the Bulletproof For BJJ App- Start your 7 Day FREE Trial: [https://bulletproofforbjj.com/register](https://bulletproofforbjj.com/register) Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 [https://sodii.com.au/bulletproof](https://sodii.com.au/bulletproof) Parry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 [https://parryathletics.com/collections/new-arrivals](https://parryathletics.com/collections/new-arrivals)

This week we're joined again by Dominyka Obelenyte! Dom is a black belt under Marcelo Garcia, a 4x black belt and 10x overall world champion, and a longtime BJJ Mental Models collaborator and coach. In this episode, Dominyka breaks down mental models for Jiu-Jitsu gameplanning alongside her new Digitsu instructional, The Art of the Gameplan. Get Dom's gameplanning instructional on Digitsu: [https://digitsu.com/programs/art-of-the-gameplan-dominyka-obelenyte](https://digitsu.com/programs/art-of-the-gameplan-dominyka-obelenyte) Follow Dom on Instagram: [https://www.instagram.com/domdabomburmom](https://www.instagram.com/domdabomburmom) Check out Dominyka's art: [https://www.dominyka-art.com/](https://www.dominyka-art.com/) Resources discussed in this episode: Million Dollar Weekend, by Noah Kagan [https://noahkagan.com/mdwbook/](https://noahkagan.com/mdwbook/) **Mental models discussed in this episode:** - Inversion [https://bjjmentalmodels.com/inversion/](https://bjjmentalmodels.com/inversion/)- Asymmetric Warfare [https://bjjmentalmodels.com/asymmetric-warfare/](https://bjjmentalmodels.com/asymmetric-warfare/)- Win Conditions [https://bjjmentalmodels.com/win-conditions/](https://bjjmentalmodels.com/win-conditions/)- Ecological Dynamics [https://bjjmentalmodels.com/ecological-dynamics/](https://bjjmentalmodels.com/ecological-dynamics/)- Investing in Loss [https://bjjmentalmodels.com/investing-in-loss/](https://bjjmentalmodels.com/investing-in-loss/)- Kaizen [https://bjjmentalmodels.com/kaizen/](https://bjjmentalmodels.com/kaizen/)- Habits Over Results [https://bjjmentalmodels.com/habits-over-results/](https://bjjmentalmodels.com/habits-over-results/)- Consistency [https://bjjmentalmodels.com/consistency/](https://bjjmentalmodels.com/consistency/)- Train With Purpose [https://bjjmentalmodels.com/train-with-purpose/](https://bjjmentalmodels.com/train-with-purpose/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.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)

Episode 327: Do you get Anxious about rolling and competing? Do find yourself constantly criticising yourself with negative self talk? This is actually not helping you just do the thing- get better at BJJ. Managing your self talk and your psychological approach to the pressures of BJJ is key to your long term success. Both JT & Joey have had their own battles with managing their minds and have had very different journeys taking different approaches to getting their heads straight. There is a definite time to expect high standards, analyse and critique what you are doing... but do not keep breaking things down and criticising when it is time to perform. Knowing when to think and when to just go is a skill that needs to be practiced and understood. If you are not learning different ways to keep a handle on your mind in a BJJ context then you are missing out. Everyone is different whether you are a hype beast or Zen champion you need a routine to be able learn and perform at your full potential. You gotta cut out the negative self talk and know how to get yourself right. Get Stronger & More Flexible for BJJ with the Bulletproof For BJJ App- Start your 7 Day FREE Trial: [https://bulletproofforbjj.com/register](https://bulletproofforbjj.com/register) Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 [https://sodii.com.au/bulletproof](https://sodii.com.au/bulletproof) Parry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 [https://parryathletics.com/collections/new-arrivals](https://parryathletics.com/collections/new-arrivals)

“Toreando” pass is one of the first open guard passes you’ll learn in BJJ fundamental classes. Remember: you control them, they don’t control you! Make sure to like and subscribe to our Channel for weekly videos! Follow me on IG: @pierrepiresjj #bjj #jiujitsu #ibjjf #cbjj #blackbelt #brazilianjiujitsu #mma #faixabranca #tip #grappling #martialarts #defesapessoal #selfdefense #balance #bjjstars #disciplina #Brasil #whitebelt #USA #ufc #pfl #artemarcial #gracie #workout #train #technique #inspiration #technique #ninja #combate #faixapreta #shorts #subscribe #knowledge #learnbjj #Unitedstates #halfguard #flyingarmbar

Episode 326: Have you ever hurt your ankle? Popped some ligaments but never did anything to fix it? BJJ folks are famous for not tapping to ankle locks which results in damage and ultimately some issues in life off the mats! JT and Joey explain how having a "dodgy" ankle can really mess up many other parts of your athletic ability - squatting, jumping and running. They then go deep on the exact steps you need to follow in order to rehab your stiff ankles and gradually build back strength and stability so you can confidence to grapple on your feet. There are surprise topics in this episode including the type of shoes you wear, how often are you bare foot and why Flip Flops are making your squat weaker. Get all the juicy details on everything BJJ - Tap,Nap and Snap! The Newsletter for grapplers [https://www.tapnapandsnap.com/?utm_source=BPPod](https://www.tapnapandsnap.com/?utm_source=BPPod) Get Stronger & More Flexible for BJJ with the Bulletproof For BJJ App- Start your 7 Day FREE Trial: [https://bulletproofforbjj.com/register](https://bulletproofforbjj.com/register) Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 [https://sodii.com.au/bulletproof](https://sodii.com.au/bulletproof) Parry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 [https://parryathletics.com/collections/new-arrivals](https://parryathletics.com/collections/new-arrivals)

Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](https://bjjmentalmodels.com/freeintro) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/)

On this episode, Chewy and Eugene are joined by Jiu-Jitsu Black Belt, high level competitor, and head no-gi coach at Legion AJJ, Sloan "Caveman" Clymer. Sloan discusses the importance of honesty as a coach, how to develop high level submissions, learning Jiu-Jitsu from his dad while training in his barn, moving across the country to pursue grappling, what it was like training under Richie "Boogeyman" Martinez, moving to Legion AJJ and training under Keenan Cornelius, tips on becoming a high level competitor, the importance of taking tough matches, not making a big deal of the wins or losses, some of his most valuable learning experiences from competition, why being nervous is useful before competition, dealing with competition anxiety, and how Sloan got his nickname "Caveman. Thanks to the podcast sponsors: Charlotte's Web CBD. Head over to **https://bit.ly/chewjitsu30** and use the promo code Chewjitsu30 to get 30% off of your total purchase. Epic Roll BJJ. Check out https://www.epicrollbjj.com and use the promo code Chewjitsu20 to get 20% off of your total purchase. Check out podcast exclusives including conversations with guests, Q&A sessions, and tons more at https://patreon.com/thechewjitsupodcast

This week we're joined again by Josh McKinney! Josh is a coach at HeadnodHQ in Illinois and a black belt under Kyle Watson. In this episode, Josh breaks down his "Champions Stay Present" coaching strategy: a mindfulness-based method to help athletes achieve their best performance and mental state. Follow Josh on Instagram: [https://www.instagram.com/thejoshmckinney](https://www.instagram.com/thejoshmckinney) Check out the I Suck At Jiu Jitsu Show: [https://www.youtube.com/@JoshMcKinney](https://www.youtube.com/@JoshMcKinney) [https://www.instagram.com/isuckatjiujitsushow](https://www.instagram.com/isuckatjiujitsushow) Resources mentioned in this episode: BJJMM Ep. 227: Designated Winners, feat. Josh McKinney [https://bjj.plus/227](https://bjj.plus/227) Essentialism, by Greg McKeown [https://gregmckeown.com/books/essentialism/](https://gregmckeown.com/books/essentialism/) The Purler Way audio course (requires BJJMM Premium) [https://bjjmentalmodels.com/products/the-purler-way-feat-nick-purler/](https://bjjmentalmodels.com/products/the-purler-way-feat-nick-purler/) Headspace [https://www.headspace.com/](https://www.headspace.com/) **Mental models discussed in this episode:** - Mindfulness [https://bjjmentalmodels.com/mindfulness/](https://bjjmentalmodels.com/mindfulness/)- Visualization [https://bjjmentalmodels.com/visualization/](https://bjjmentalmodels.com/visualization/)- Hick's Law [https://bjjmentalmodels.com/hicks-law/](https://bjjmentalmodels.com/hicks-law/)- Concepts Over Techniques [https://bjjmentalmodels.com/concepts-over-techniques/](https://bjjmentalmodels.com/concepts-over-techniques/)- Consistency [https://bjjmentalmodels.com/consistency/](https://bjjmentalmodels.com/consistency/)- Ecological Dynamics [https://bjjmentalmodels.com/ecological-dynamics/](https://bjjmentalmodels.com/ecological-dynamics/)- Cognitive Dissonance [https://bjjmentalmodels.com/cognitive-dissonance/](https://bjjmentalmodels.com/cognitive-dissonance/)- Building Your Triggers [https://bjjmentalmodels.com/building-your-triggers/](https://bjjmentalmodels.com/building-your-triggers/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [](https://instagram.com/bjjmentalmodels/) ⚠️**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)

Episode 325: Do you have long legs, love closed guard and triangle chokes? Maybe you have shorter limbs and play using more Half Guard or X-Guard? Body type and limb length was never discussed in the earlier days of BJJ but it does have a big impact on the way you play the Jiu-Jitsu game. In MMA the tale of the Tape, height, weight and reach - Arm span are all factors that can give you an advantage. This holds true for BJJ but no one is talking about it. You might be playing a type of BJJ game that may not suit your body's proportions which may lead to unnecessary injury. The dynamic nature of Jiu-Jitsu means we can all play the game no matter what shape or size we are but could you be more effective using a better tool for the job. This discussion questions whether or not just following your coaches advice because it worked for them is the right way to go. You need to take a closer look at your own body and find what works best for you. Get Stronger & More Flexible for BJJ with the Bulletproof For BJJ App- Start your 7 Day FREE Trial: [https://bulletproofforbjj.com/register](https://bulletproofforbjj.com/register) Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 [https://sodii.com.au/bulletproof](https://sodii.com.au/bulletproof) Parry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 [https://parryathletics.com/collections/new-arrivals](https://parryathletics.com/collections/new-arrivals)

Episode 324: Want to elevate your Strength forJiu-Jitsu? JT & Joey discuss the transformative power of "GRIT" the Ultimate Sandbag Training Program. Guaranteed to boost your strength for BJJ , this episode guides you through selecting the right sandbag weight, which is crucially around 40-50% of your own body weight, and the art of no-gi grips that translate for hard rolls. They break down the nuances of sandbag training, breathing and bracing plus a firm grip are key to mastering this dynamic workout. It's not about pumping out endless reps; progression here means smartly increasing your sets to achieve rapid strength gains. They share why fresher is better when it comes to workout efficacy, and how our app community offers additional tips, support, and guidance through your training cycles. Whether you're confined to a cramped apartment or lucky enough to have a spacious gym, this episode is packed with strategies for optimising your sandbag training to ensure maximum gains. Get Stronger & More Flexible for BJJ with the Bulletproof For BJJ App- Start your 7 Day FREE Trial: [https://bulletproofforbjj.com/register](https://bulletproofforbjj.com/register) Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 [https://sodii.com.au/bulletproof](https://sodii.com.au/bulletproof) Parry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 [https://parryathletics.com/collections/new-arrivals](https://parryathletics.com/collections/new-arrivals)

Today we're looking at troubleshooting our opponents attempt at a half guard underhook. In this instance before our opponent can heist to his knees and play a dogfight game we look to pin the legs and backstep into a reverse half guard to shutdown the underhook and continue passing on the near side.

Today we review our HQ passing with coach James Woonton. HQ (headquarters) is an excellent tool to begin to navigate our way through the guard. As seen in the video if our opponent allows us to collapse their knee it gives us easy entry into our smash pass position.

Episode 323: What time of day do you train Jiu-Jitsu? There are 3 major class times that BJJ folks fall into, each has it's benefits and potential downsides. Early Morning Movers, the Lunch time Killers and the Night time ninjas. For you it may be a simple decision of where the heck can I just fit in my training? But if you haven't tried training at other times in the day you might be missing out. Whatever your work schedule might be JT & Joey explain why training at a different time in the day can benefit your BJJ learning and memory retention. Since changing from night to morning classes JT has improved his recovery dramatically. Joey trains lunches and nights and it works for him but what no one tells you are the potential draw backs to each different time slot- could the time of day you train be holding back your progress in Jiu-Jitsu. This episode offers some different perspectives that can help you think about your training differently. Get Stronger & More Flexible for BJJ with the Bulletproof For BJJ App- Start your 7 Day FREE Trial: [https://bulletproofforbjj.com/register](https://bulletproofforbjj.com/register) Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 [https://sodii.com.au/bulletproof](https://sodii.com.au/bulletproof) Parry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 [https://parryathletics.com/collections/new-arrivals](https://parryathletics.com/collections/new-arrivals)

Subscribe for more BJJ content! Hit the bell so you get notified. Follow me on IG: @pierrepiresjj #bjj #jiujitsu #ibjjf #cbjj #blackbelt #brazilianjiujitsu #mma #faixabranca #tip #grappling #martialarts #defesapessoal #selfdefense #balance #bjjstars #disciplina #Brasil #whitebelt #USA #ufc #pfl #artemarcial #gracie #workout #train #technique #inspiration #technique #ninja #combate #faixapreta #shorts #subscribe #knowledge #learnbjj #Unitedstates

Michael Chu is a black belt under Clark Gracie with a very interesting life story. In this episode, he details how he went from being a police officer, to a federal inmate, to a Jiu-Jitsu school owner in Hawaii. He also gives tips on the rear triangle!

Mike Perez is an ATOS Jiu-Jitsu Black Belt, high level competitor, and the 2024 ADCC West Coast Trials +99 KG winner. On this episode, Mike discusses his start in grappling, choosing to train at ATOS Jiu-Jitsu with Andre Galvao, the strategies Mike used against the bigger grappler at the 2024 ADCC West Coast Trials, the main technique Mike avoids against bigger grapplers, why Mike chose to go up in weight to compete at the +99 kg division at ADCC West Coast trials, how to avoid getting crushed by the larger grappler, why Mike made the decision to stop drinking alcohol, the importance of making better lifestyle choices when you get into your 30's, dealing with nerves and pressure of competition, and Mike's pre-competition routine. Thanks to the podcast sponsors: Charlotte's Web CBD. Head over to **https://bit.ly/chewjitsu30** and use the promo code Chewjitsu30 to get 30% off of your total purchase. Epic Roll BJJ. Check out https://www.epicrollbjj.com and use the promo code Chewjitsu20 to get 20% off of your total purchase. Check out podcast exclusives including conversations with guests, Q&A sessions, and tons more at https://patreon.com/thechewjitsupodcast

This week we're joined again by Dr. Mike Piekarski! Better known as "Doctor Kickass" on Instagram, Mike is a BJJ black belt under Henry Akins and is a Doctor of Physical Therapy. In this episode, we discuss ways to safely apply the stack pass and reduce your risk of injury while defending it. Follow Mike on social: [https://www.instagram.com/doctor_kickass](https://www.instagram.com/doctor_kickass) [https://www.facebook.com/mike.piekarski.50](https://www.facebook.com/mike.piekarski.50) Work with Mike: [https://linktr.ee/doctor_kickass](https://linktr.ee/doctor_kickass) **Mental models discussed in this episode:** - Economy of Motion [https://bjjmentalmodels.com/economy-of-motion/](https://bjjmentalmodels.com/economy-of-motion/)- Static vs. Dynamic Control [https://bjjmentalmodels.com/static-vs-dynamic-control/](https://bjjmentalmodels.com/static-vs-dynamic-control/)- Body Tethering [https://bjjmentalmodels.com/body-tethering/](https://bjjmentalmodels.com/body-tethering/)- Return on Investment [https://bjjmentalmodels.com/return-on-investment/](https://bjjmentalmodels.com/return-on-investment/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.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)

Episode 321: Have you heard of Cossack Squats? The Bulletproof Boys believe this to be the ultimate leg exercise for BJJ! It develops amazing lower body strength and flexibility at the same time. What starts out looking like a Kung Fu inspired stretch movement evolves into one of the most advanced weighted squat variations you can perform. JT & Joey explain how mastering the Cossack Squat will improve your passing game and balance for BJJ top game while also building crazy flexibility in the hips and ankles for better Guard retention. From total beginner through to the most advanced levels the boys break down how you can incorporate it into your routine to unlock epic levels of lower body athleticism. If you are keen to know more check out this video from the Bulletproof For BJJ App - [https://youtu.be/6FCT90ROXnM?si=Qc3JXkYc5FMC1b0y](https://youtu.be/6FCT90ROXnM?si=Qc3JXkYc5FMC1b0y) Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 [https://sodii.com.au/bulletproof](https://sodii.com.au/bulletproof) Parry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 [https://parryathletics.com/collections/new-arrivals](https://parryathletics.com/collections/new-arrivals)