BJJ Mental Models

In this mini-episode, we discuss **inertia:** a concept from physics explaining that objects are resistant to changes in velocity. Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels)

This week, we're joined by Beatrice Jin! Beatrice is a black belt competing in the IBJJF top 10 at lightweight and middleweight, and she's known across jiu-jitsu social media for her whiteboard reels. In this episode, Beatrice breaks down the 90% of jiu-jitsu that has nothing to do with sparring, and why the work around the mat is what actually builds a career. Topics include: what podium finishes actually feel like, building a women's open mat from three people to thirty, finding the niche only you can fill, and using social media to build trust before asking for the sale. Follow Beatrice on Instagram: [https://instagram.com/berimbozo](https://instagram.com/berimbozo) Subscribe on YouTube: [https://youtube.com/@berimbozo](https://youtube.com/@berimbozo) Train with Beatrice at Kogaion Academy in Arlington, Virginia: [https://kogaionacademy.com](https://kogaionacademy.com/) Support her merch brand Butt Scooter Jiu Jitsu: [https://buttscooterjiujitsu.com](https://buttscooterjiujitsu.com/) **Mental models discussed in this episode:** - Zone of Genius [https://bjjmentalmodels.com/zone-of-genius](https://bjjmentalmodels.com/zone-of-genius)- Beginner's Mind [https://bjjmentalmodels.com/beginners-mind](https://bjjmentalmodels.com/beginners-mind)- Inertia [https://bjjmentalmodels.com/inertia](https://bjjmentalmodels.com/inertia)- Consistency [https://bjjmentalmodels.com/consistency](https://bjjmentalmodels.com/consistency) ⬆️ **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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels) Music by Enterprize: [https://enterprize.bandcamp.com](https://enterprize.bandcamp.com/)

In this mini-episode, we discuss **emotional contagion:** a psychological and physiological concept that shows us how much our emotions and behavior impact others around us. Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels)

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](https://instagram.com/thejoshmckinney) Listen to the I Suck at Jiu-Jitsu podcast: [https://www.youtube.com/@isuckatjiujitsu](https://www.youtube.com/@isuckatjiujitsu) Call the Hot Take Hotline: 951-HOT-TAKE Train with Josh at HeadNod in Southern Illinois: [https://headnodhq.com](https://headnodhq.com/) **Mental models discussed in this episode:** - Self-Competition [https://bjjmentalmodels.com/self-competition](https://bjjmentalmodels.com/self-competition)- Goodhart's Law [https://bjjmentalmodels.com/goodharts-law](https://bjjmentalmodels.com/goodharts-law)- Systematic Abandonment [https://bjjmentalmodels.com/systematic-abandonment](https://bjjmentalmodels.com/systematic-abandonment)- Concepts Over Techniques [https://bjjmentalmodels.com/concepts-over-techniques](https://bjjmentalmodels.com/concepts-over-techniques)- Deliberate Practice [https://bjjmentalmodels.com/deliberate-practice](https://bjjmentalmodels.com/deliberate-practice)- Resulting Fallacy [https://bjjmentalmodels.com/resulting](https://bjjmentalmodels.com/resulting)- Economy of Motion [https://bjjmentalmodels.com/economy-of-motion](https://bjjmentalmodels.com/economy-of-motion)- Making Smaller Circles [https://bjjmentalmodels.com/making-smaller-circles](https://bjjmentalmodels.com/making-smaller-circles)- Process Over Outcomes [https://bjjmentalmodels.com/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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels) Music by Enterprize: [https://enterprize.bandcamp.com](https://enterprize.bandcamp.com/)

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](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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels)

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](https://bjjgames.com/) Check out BJJ Flowcharts: [https://bjjflowcharts.com](https://bjjflowcharts.com/) Train with Ryan at Granite Bay Jiu-Jitsu in Granite Bay, CA: [https://granitebayjiujitsu.com](https://granitebayjiujitsu.com/) **Mental models discussed in this episode:** - Constraints-Led Approach [https://bjjmentalmodels.com/constraints-led-approach](https://bjjmentalmodels.com/constraints-led-approach)- Concepts Over Techniques [https://bjjmentalmodels.com/concepts-over-techniques](https://bjjmentalmodels.com/concepts-over-techniques)- Win Conditions [https://bjjmentalmodels.com/win-conditions](https://bjjmentalmodels.com/win-conditions)- Ecological Dynamics [https://bjjmentalmodels.com/ecological-dynamics](https://bjjmentalmodels.com/ecological-dynamics)- Cognitive Load [https://bjjmentalmodels.com/cognitive-load](https://bjjmentalmodels.com/cognitive-load)- Invariants [https://bjjmentalmodels.com/invariants](https://bjjmentalmodels.com/invariants)- Effortful Retrieval [https://bjjmentalmodels.com/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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels) Music by Enterprize: [https://enterprize.bandcamp.com](https://enterprize.bandcamp.com/)

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](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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels)

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](https://instagram.com/drewdarce) Train with Drew at Elevate MMA in Durham, NC: [https://elevatemmaacademy.com](https://elevatemmaacademy.com/) Check out Drew's instructionals at Darce Dynamics: [https://darcedynamics.com](https://darcedynamics.com/) Listen to Drew on State of the Meta, exclusive to BJJ Mental Models Premium: [https://bjjmentalmodels.com](https://bjjmentalmodels.com/) **Mental models discussed in this episode:** - Double Tap [https://bjjmentalmodels.com/double-tap](https://bjjmentalmodels.com/double-tap)- Mask Your Intentions [https://bjjmentalmodels.com/mask-your-intentions](https://bjjmentalmodels.com/mask-your-intentions)- Dilemmas [https://bjjmentalmodels.com/dilemma](https://bjjmentalmodels.com/dilemma)- Layers of Strategy [https://bjjmentalmodels.com/layers-of-strategy](https://bjjmentalmodels.com/layers-of-strategy)- Porcupine Strategy [https://bjjmentalmodels.com/porcupine-strategy](https://bjjmentalmodels.com/porcupine-strategy)- Pattern Interrupts [https://bjjmentalmodels.com/pattern-interrupts](https://bjjmentalmodels.com/pattern-interrupts)- Constraints-Led Approach [https://bjjmentalmodels.com/constraints-led-approach](https://bjjmentalmodels.com/constraints-led-approach)- Cognitive Load [https://bjjmentalmodels.com/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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels) Music by Enterprize: [https://enterprize.bandcamp.com](https://enterprize.bandcamp.com/)

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: - Avoid **constriction** (be safe from squeezing),- Avoid **impact** (be safe from blunt force trauma), and- Avoid **broken posture** (be safe from neck misalignment). Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels)

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](https://instagram.com/alex.sterner) Follow Electrum Performance on Instagram: [https://instagram.com/electrum_performance](https://instagram.com/electrum_performance) Train with Alex on YouTube: [https://youtube.com/@electrumperformance](https://youtube.com/@electrumperformance) **Mental models discussed in this episode:** - Visualization [https://bjjmentalmodels.com/visualization](https://bjjmentalmodels.com/visualization)- Mindfulness [https://bjjmentalmodels.com/mindfulness](https://bjjmentalmodels.com/mindfulness)- Growth from Discomfort [https://bjjmentalmodels.com/growth-from-discomfort](https://bjjmentalmodels.com/growth-from-discomfort)- Loss Aversion [https://bjjmentalmodels.com/loss-aversion](https://bjjmentalmodels.com/loss-aversion)- Compounding [https://bjjmentalmodels.com/compounding](https://bjjmentalmodels.com/compounding)- Timeframe Paradox [https://bjjmentalmodels.com/timeframe-paradox](https://bjjmentalmodels.com/timeframe-paradox)- Silver Bullet Fallacy [https://bjjmentalmodels.com/silver-bullet-fallacy](https://bjjmentalmodels.com/silver-bullet-fallacy)- Prioritize Longevity [https://bjjmentalmodels.com/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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels) Music by Enterprize: [https://enterprize.bandcamp.com](https://enterprize.bandcamp.com/)

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](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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels)

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](https://instagram.com/isa100kg) Follow Chris on Instagram: [https://instagram.com/chris__circle](https://instagram.com/chris__circle) Train with Chris at High Noon Judo in Alexandria, VA: [https://instagram.com/highnoonjudo](https://instagram.com/highnoonjudo) Learn more about MASTERs (Martial Arts for Social Transformation, Equity and Rights): [https://martialartsforsocialgood.org](https://martialartsforsocialgood.org/) Follow MASTERs on Instagram: [https://instagram.com/masterssocialgood](https://instagram.com/masterssocialgood) Get Chris and Isa's foot sweeps and trips instructional: [https://martialartsforsocialgood.org/store](https://martialartsforsocialgood.org/store) **Mental models discussed in this episode:** - Kuzushi [https://bjjmentalmodels.com/kuzushi](https://bjjmentalmodels.com/kuzushi)- Predictable Responses [https://bjjmentalmodels.com/predictable-responses](https://bjjmentalmodels.com/predictable-responses)- Perception-Action Coupling [https://bjjmentalmodels.com/perception-action-coupling](https://bjjmentalmodels.com/perception-action-coupling)- Staying Loose [https://bjjmentalmodels.com/staying-loose](https://bjjmentalmodels.com/staying-loose)- Psychological Safety [https://bjjmentalmodels.com/psychological-safety](https://bjjmentalmodels.com/psychological-safety)- Constraints-Led Approach [https://bjjmentalmodels.com/constraints-led-approach](https://bjjmentalmodels.com/constraints-led-approach)- Ecological Dynamics [https://bjjmentalmodels.com/ecological-dynamics](https://bjjmentalmodels.com/ecological-dynamics)- Curse of Knowledge [https://bjjmentalmodels.com/curse-of-knowledge](https://bjjmentalmodels.com/curse-of-knowledge)- Keep It Playful [https://bjjmentalmodels.com/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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels) Music by Enterprize: [https://enterprize.bandcamp.com](https://enterprize.bandcamp.com/)

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](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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels)

This week, we're joined by Heather Morgan! Heather is a jiu-jitsu black belt, competitor-turned-coach, and content creator based in San Diego who teaches in person at the Collective in Ocean Beach and online to students worldwide. In this episode, Heather shares how she coaches students to find their own game rather than copying hers, and why making people feel capable is the real job of a teacher. Topics include: developing individual jiu-jitsu style, psychological safety in the training room, the gap between being good at jiu-jitsu and being a good coach, gamification and constraint-led training, and coaching hobbyist students. Follow Heather on Instagram: [https://instagram.com/heather_morganbjj](https://instagram.com/heather_morganbjj) Watch Heather on YouTube: [https://www.youtube.com/@Heather_MorganBJJ](https://www.youtube.com/@Heather_MorganBJJ) **Mental models discussed in this episode:** - Psychological Safety [https://bjjmentalmodels.com/psychological-safety](https://bjjmentalmodels.com/psychological-safety)- Curse of Knowledge [https://bjjmentalmodels.com/curse-of-knowledge](https://bjjmentalmodels.com/curse-of-knowledge)- Constraints-Led Approach [https://bjjmentalmodels.com/constraints-led-approach](https://bjjmentalmodels.com/constraints-led-approach)- Gamification [https://bjjmentalmodels.com/gamification](https://bjjmentalmodels.com/gamification)- Ecological Dynamics [https://bjjmentalmodels.com/ecological-dynamics](https://bjjmentalmodels.com/ecological-dynamics)- Keep It Playful [https://bjjmentalmodels.com/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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels) Music by Enterprize: [https://enterprize.bandcamp.com](https://enterprize.bandcamp.com/)

In this mini-episode, we explain the concept of **open knowledge** and when information should be kept secret, charged for, or shared freely. Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels)

This week, we're joined by Justin Relph! Justin is a self-described die-hard hobbyist, event marketer, and the black belt coach behind Jiu Jitsu Invermere, a not-for-profit gym in the mountains of British Columbia. In this episode, Justin shares his experience building community through jiu-jitsu in a small resort town, and we revisit the concept of third places: the social spaces beyond home and work that so many of us are missing. Topics include: the decline of third places in modern life, how to build gym culture around community rather than competition, bringing jiu-jitsu to where people are, and the power of unstructured social time after training. Follow Jiu Jitsu Invermere on Instagram: [https://instagram.com/jiujitsuinvermere](https://instagram.com/jiujitsuinvermere) Train with Justin at Jiu Jitsu Invermere in Invermere, BC: [https://invybjj.ca](https://invybjj.ca/) **Mental models discussed in this episode:** - Third Places [https://bjjmentalmodels.com/third-places](https://bjjmentalmodels.com/third-places)- Growth from Discomfort [https://bjjmentalmodels.com/growth-from-discomfort](https://bjjmentalmodels.com/growth-from-discomfort)- Ecological Dynamics [https://bjjmentalmodels.com/ecological-dynamics](https://bjjmentalmodels.com/ecological-dynamics) ⬆️ **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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels) Music by Enterprize: [https://enterprize.bandcamp.com](https://enterprize.bandcamp.com/)

In our 100th mini-episode, we explain **the golden rule,** also known as the ethic of reciprocity or the "do unto others" principle. In our opinion, despite not being explicitly about grappling, the golden rule is the most important mental model for jiu-jitsu. Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels)

This week, we're joined by Jeff Shaw! Jeff is a black belt, head coach at Bellingham BJJ, and a history professor with peer-reviewed publications on jiu-jitsu history. In this episode, Jeff shares his findings on one of the most obscure and underappreciated figures in jiu-jitsu history: Rorden Gracie. Follow Jeff on Instagram: [https://instagram.com/jeffshawbjj](https://instagram.com/jeffshawbjj) Train with Jeff at Bellingham BJJ in Washington: [https://bellinghambjj.com](https://bellinghambjj.com/) ⬆️ **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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels) Music by Enterprize: [https://enterprize.bandcamp.com](https://enterprize.bandcamp.com/)

This week, we're joined by Brad Stulberg! Brad is the author of multiple bestsellers including *The Way of Excellence* and *Peak Performance.* In this episode, Brad shares his findings from a decade of researching excellence: what it actually is, why we chase it, and what separates real pursuit from the performative version flooding our feeds. Topics include: the three Cs of excellence (caring, curiosity, consistency), self-handicapping, reframing nerves as excitement, why plateaus are a feature (not a bug), and how to make intelligent trade-offs so you stop spreading yourself too thin. If you've ever beaten yourself up for not progressing fast enough, this one's for you. Get The Way of Excellence and Brad's other books: [https://bradstulberg.com](https://bradstulberg.com) **Mental models discussed in this episode:** - Process Over Outcomes [https://bjjmentalmodels.com/process-over-outcomes](https://bjjmentalmodels.com/process-over-outcomes)- Feedback Loop [https://bjjmentalmodels.com/feedback-loop](https://bjjmentalmodels.com/feedback-loop)- Defensive Thinking [https://bjjmentalmodels.com/defensive-thinking](https://bjjmentalmodels.com/defensive-thinking)- Consistency [https://bjjmentalmodels.com/consistency](https://bjjmentalmodels.com/consistency)- Compounding [https://bjjmentalmodels.com/compounding](https://bjjmentalmodels.com/compounding)- Surface Area [https://bjjmentalmodels.com/surface-area](https://bjjmentalmodels.com/surface-area)- Keep It Playful [https://bjjmentalmodels.com/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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels) Music by Enterprize: [https://enterprize.bandcamp.com](https://enterprize.bandcamp.com/)

In this week's mini-episode, we explain the **elbow-knee connection:** a defensive (and also offensive) concept where we shrink the gap between our elbow and knee. Closing this space makes guard passing and retention easier by denying our opponent access to our hips, arms, and legs. Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](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](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get the legendary BJJMM newsletter: [https://bjjmentalmodels.com/newsletter](https://bjjmentalmodels.com/newsletter) Learn more mental models in our online database: [https://bjjmentalmodels.com/database](https://bjjmentalmodels.com/database) Follow us on social: [https://instagram.com/bjjmentalmodels](https://instagram.com/bjjmentalmodels) [https://threads.com/@bjjmentalmodels](https://threads.com/@bjjmentalmodels) [https://bjjmentalmodels.bsky.social](https://bjjmentalmodels.bsky.social/) [https://youtube.com/@bjjmentalmodels](https://youtube.com/@bjjmentalmodels)