BJJ Mental Models

This week we're joined by Lucius Tirey IV! Lucius is the strength & conditioning coach for Rafael Lovato Jr. and Xande Ribeiro. In this episode, Lucius discusses how he builds and executes strength & conditioning programs for elite-level BJJ athletes. Lucius' Instagram: [https://instagram.com/greenstrengthiv/](https://instagram.com/greenstrengthiv/) Lucius' website: [https://greenstrengthhq.com/](https://greenstrengthhq.com/) **Mental models discussed in this episode:** - Concepts Over Techniques [https://bjjmentalmodels.com/concepts-over-techniques/](https://bjjmentalmodels.com/concepts-over-techniques/)- Prioritize Longevity [https://bjjmentalmodels.com/prioritize-longevity/](https://bjjmentalmodels.com/prioritize-longevity/)- Intention [https://bjjmentalmodels.com/intention/](https://bjjmentalmodels.com/intention/)- Mindfulness [https://bjjmentalmodels.com/mindfulness/](https://bjjmentalmodels.com/mindfulness/)- Controlled Breathing [https://bjjmentalmodels.com/controlled-breathing/](https://bjjmentalmodels.com/controlled-breathing/)- Consistency [https://bjjmentalmodels.com/consistency/](https://bjjmentalmodels.com/consistency/)- Kaizen [https://bjjmentalmodels.com/kaizen/](https://bjjmentalmodels.com/kaizen/) **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://premium.bjjmentalmodels.com/](https://premium.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)

In this very special episode, we're joined by Jiu-Jitsu podcaster and transcendental scholar Sonny Brown. Sonny joins us to break down the most powerful mental model of them all: the Law of Attraction. **Mental models discussed in this episode:** - Law of Attraction [https://bjjmentalmodels.com/law-of-attraction/](https://bjjmentalmodels.com/law-of-attraction/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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/)

This week we're joined by Meg He! Meg is the co-founder and co-CEO of Aday, a Forbes 30 under 30 winner, and well-known Jiu-Jiteiro. Meg joins us to share some key business concepts for grapplers looking to make a living in the gentle art. **Mental models discussed in this episode:** - Idea Communism [https://bjjmentalmodels.com/idea-communism/](https://bjjmentalmodels.com/idea-communism/)- Race to the Bottom [https://bjjmentalmodels.com/race-to-the-bottom/](https://bjjmentalmodels.com/race-to-the-bottom/)- Learning Modalities [https://bjjmentalmodels.com/learning-modalities/](https://bjjmentalmodels.com/learning-modalities/)- Abundance Mindset [https://bjjmentalmodels.com/abundance-mindset/](https://bjjmentalmodels.com/abundance-mindset/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

This week we're joined by Braulio Estima! Braulio talks about the importance of following your passion, and explains what "clicked" for him when he burst onto the world scene at black belt. Braulio's Linktree: [https://linktr.ee/braulioestima](https://linktr.ee/braulioestima) **Mental models discussed in this episode:** - Self-Competition [https://bjjmentalmodels.com/self-competition/](https://bjjmentalmodels.com/self-competition/)- Concepts Over Techniques [https://bjjmentalmodels.com/concepts-over-techniques/](https://bjjmentalmodels.com/concepts-over-techniques/)- Levels of Competition [https://bjjmentalmodels.com/levels-of-competition/](https://bjjmentalmodels.com/levels-of-competition/)- Mindfulness [https://bjjmentalmodels.com/mindfulness/](https://bjjmentalmodels.com/mindfulness/)- Kaizen [https://bjjmentalmodels.com/kaizen/](https://bjjmentalmodels.com/kaizen/)- Loss Aversion [https://bjjmentalmodels.com/loss-aversion/](https://bjjmentalmodels.com/loss-aversion/)- Meditative Drilling [https://bjjmentalmodels.com/meditative-drilling/](https://bjjmentalmodels.com/meditative-drilling/)- Abundance Mindset [https://bjjmentalmodels.com/abundance-mindset/](https://bjjmentalmodels.com/abundance-mindset/)- Ulysses Contracts [https://bjjmentalmodels.com/ulysses-contracts/](https://bjjmentalmodels.com/ulysses-contracts/)- Investing in Loss [https://bjjmentalmodels.com/investing-in-loss/](https://bjjmentalmodels.com/investing-in-loss/)- Idea Communism [https://bjjmentalmodels.com/idea-communism/](https://bjjmentalmodels.com/idea-communism/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

This week we're joined by Drew Foster! Drew, also known as Darce_Knight on Reddit, is the host of The Neon Belly Podcast. In this episode, Drew breaks down one of his specializations: the D'Arce choke. Drew's podcast: [https://www.buzzsprout.com/1844219](https://www.buzzsprout.com/1844219) Drew on Reddit: [https://www.reddit.com/user/Darce_Knight](https://www.reddit.com/user/Darce_Knight) Drew on Instagram: [https://www.instagram.com/drewdarce/](https://www.instagram.com/drewdarce/) **Mental models discussed in this episode:** - Do What Works [https://bjjmentalmodels.com/do-what-works/](https://bjjmentalmodels.com/do-what-works/)- Limb Coiling [https://bjjmentalmodels.com/limb-coiling/](https://bjjmentalmodels.com/limb-coiling/)- Single vs. Double Lever Control [https://bjjmentalmodels.com/single-vs-double-lever-control/](https://bjjmentalmodels.com/single-vs-double-lever-control/)- Inside Channel Control [https://bjjmentalmodels.com/inside-channel-control/](https://bjjmentalmodels.com/inside-channel-control/)- Predictable Responses [https://bjjmentalmodels.com/predictable-responses/](https://bjjmentalmodels.com/predictable-responses/)- Mask Your Intentions [https://bjjmentalmodels.com/mask-your-intentions/](https://bjjmentalmodels.com/mask-your-intentions/)- Theory of Alignment [https://bjjmentalmodels.com/theory-of-alignment/](https://bjjmentalmodels.com/theory-of-alignment/)- Critical Control Points [https://bjjmentalmodels.com/critical-control-points/](https://bjjmentalmodels.com/critical-control-points/)- Keep it Playful [https://bjjmentalmodels.com/keep-it-playful/](https://bjjmentalmodels.com/keep-it-playful/)- Dilemma [https://bjjmentalmodels.com/dilemma/](https://bjjmentalmodels.com/dilemma/)- Position Over Submission [https://bjjmentalmodels.com/position-over-submission/](https://bjjmentalmodels.com/position-over-submission/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

This week, Malachy Friedman joins us to discuss workshopping! Malachy's Linktree: [https://linktr.ee/MalachyFriedman](https://linktr.ee/MalachyFriedman) **Mental models discussed in this episode:** - Scientific Method [https://bjjmentalmodels.com/scientific-method/](https://bjjmentalmodels.com/scientific-method/)- Cognitive Load [https://bjjmentalmodels.com/cognitive-load/](https://bjjmentalmodels.com/cognitive-load/)- Meditative Drilling [https://bjjmentalmodels.com/meditative-drilling/](https://bjjmentalmodels.com/meditative-drilling/)- Investing in Loss [https://bjjmentalmodels.com/investing-in-loss/](https://bjjmentalmodels.com/investing-in-loss/)- Beginner's Mind [https://bjjmentalmodels.com/beginners-mind/](https://bjjmentalmodels.com/beginners-mind/)- Incremental Learning [https://bjjmentalmodels.com/incremental-learning/](https://bjjmentalmodels.com/incremental-learning/)- Teach to Learn [https://bjjmentalmodels.com/teach-to-learn/](https://bjjmentalmodels.com/teach-to-learn/)- Train With Purpose [https://bjjmentalmodels.com/train-with-purpose/](https://bjjmentalmodels.com/train-with-purpose/)- Resulting Fallacy [https://bjjmentalmodels.com/resulting/](https://bjjmentalmodels.com/resulting/)- Kaizen [https://bjjmentalmodels.com/kaizen/](https://bjjmentalmodels.com/kaizen/)- Form to Leave Form [https://bjjmentalmodels.com/form-to-leave-form/](https://bjjmentalmodels.com/form-to-leave-form/)- Growth From Discomfort [https://bjjmentalmodels.com/growth-from-discomfort/](https://bjjmentalmodels.com/growth-from-discomfort/)- Transfer of Learning [https://bjjmentalmodels.com/transfer-of-learning/](https://bjjmentalmodels.com/transfer-of-learning/)- Predictable Responses [https://bjjmentalmodels.com/predictable-responses/](https://bjjmentalmodels.com/predictable-responses/)- Funneling [https://bjjmentalmodels.com/funneling/](https://bjjmentalmodels.com/funneling/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.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)

This week we're joined by Nikki Sullivan! Nikki is a black belt under André Galvão and is an inverted guard specialist. Nikki breaks down the concepts behind her inverted game, which she calls "panda." Nikki's Instagram: [https://www.instagram.com/nikkicuddlejitsu/](https://www.instagram.com/nikkicuddlejitsu/) The Panda Guard by Nikki Sullivan - BJJ Fanatics: [https://bjjfanatics.com/products/the-panda-guard-by-nikki-sullivan](https://bjjfanatics.com/products/the-panda-guard-by-nikki-sullivan) The Panda Guard Systems - Atos BJJ On Demand: [https://www.atosbjjondemand.com/products/panda-guard](https://www.atosbjjondemand.com/products/panda-guard) **Mental models discussed in this episode:** - Inversion [https://bjjmentalmodels.com/inversion/](https://bjjmentalmodels.com/inversion/)- Mask Your Intentions [https://bjjmentalmodels.com/mask-your-intentions/](https://bjjmentalmodels.com/mask-your-intentions/)- Elbow-Knee Connection [https://bjjmentalmodels.com/elbow-knee-connection/](https://bjjmentalmodels.com/elbow-knee-connection/)- Grips Dictate Position [https://bjjmentalmodels.com/grips-dictate-position/](https://bjjmentalmodels.com/grips-dictate-position/)- Kuzushi [https://bjjmentalmodels.com/kuzushi/](https://bjjmentalmodels.com/kuzushi/)- Dictate the Pace [https://bjjmentalmodels.com/dictate-the-pace/](https://bjjmentalmodels.com/dictate-the-pace/)- Controlling the Distance [https://bjjmentalmodels.com/controlling-the-distance/](https://bjjmentalmodels.com/controlling-the-distance/)- Committed Techniques [https://bjjmentalmodels.com/committed-techniques/](https://bjjmentalmodels.com/committed-techniques/)- Prioritize Longevity [https://bjjmentalmodels.com/prioritize-longevity/](https://bjjmentalmodels.com/prioritize-longevity/)- Overwhelming Force [https://bjjmentalmodels.com/overwhelming-force/](https://bjjmentalmodels.com/overwhelming-force/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterpri ⚠️**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)

This week we're joined by Nick "Chewy" Albin! Chewy breaks down strategies and concepts for back control. The BJJ podcast crossover you never knew you needed! Chewy's Instagram: [https://www.instagram.com/chewjitsu/](https://www.instagram.com/chewjitsu/) Chewy's website: [https://www.chewjitsu.net/](https://www.chewjitsu.net/) Chewy's YouTube: [https://bit.ly/3sMOuM2](https://bit.ly/3sMOuM2) Chewy's back control playlist: [https://bit.ly/36fAra3](https://bit.ly/36fAra3) **Mental models discussed in this episode:** - Overwhelming Force [https://bjjmentalmodels.com/overwhelming-force/](https://bjjmentalmodels.com/overwhelming-force/)- Anatomic Hierarchy [https://bjjmentalmodels.com/anatomic-hierarchy/](https://bjjmentalmodels.com/anatomic-hierarchy/)- Head Position [https://bjjmentalmodels.com/head-position/](https://bjjmentalmodels.com/head-position/)- Form to Leave Form [https://bjjmentalmodels.com/form-to-leave-form/](https://bjjmentalmodels.com/form-to-leave-form/)- Position Over Submission [https://bjjmentalmodels.com/position-over-submission/](https://bjjmentalmodels.com/position-over-submission/)- Train With Purpose [https://bjjmentalmodels.com/train-with-purpose/](https://bjjmentalmodels.com/train-with-purpose/)- Myopia [https://bjjmentalmodels.com/myopia/](https://bjjmentalmodels.com/myopia/)- Technique Chaining [https://bjjmentalmodels.com/technique-chaining/](https://bjjmentalmodels.com/technique-chaining/)- Shuhari [https://bjjmentalmodels.com/shuhari/](https://bjjmentalmodels.com/shuhari/)- Predictable Responses [https://bjjmentalmodels.com/predictable-responses/](https://bjjmentalmodels.com/predictable-responses/)- Dictate the Pace [https://bjjmentalmodels.com/dictate-the-pace/](https://bjjmentalmodels.com/dictate-the-pace/)- Growth From Discomfort [https://bjjmentalmodels.com/growth-from-discomfort/](https://bjjmentalmodels.com/growth-from-discomfort/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

This week we're joined by Dr. Antonio Harrison! Antonio, affectionately known as "Coach Doc," holds a PhD in behavior analysis, and has a wealth of experience in sports coaching. Doc introduces us to the field of behavior analysis, and shares lessons on how coaches can bring out the best in their athletes. Doc's Instagram: [https://www.instagram.com/onecoachdoc/](https://www.instagram.com/onecoachdoc/) Doc's website: [https://www.muchlovealways.com/](https://www.muchlovealways.com/) Supernatural: [https://www.getsupernatural.com/](https://www.getsupernatural.com/) **Mental models discussed in this episode:** - Building Your Triggers [https://bjjmentalmodels.com/building-your-triggers/](https://bjjmentalmodels.com/building-your-triggers/)- Defensive Thinking [https://bjjmentalmodels.com/defensive-thinking/](https://bjjmentalmodels.com/defensive-thinking/)- Self-Competition [https://bjjmentalmodels.com/self-competition/](https://bjjmentalmodels.com/self-competition/)- Incremental Learning [https://bjjmentalmodels.com/incremental-learning/](https://bjjmentalmodels.com/incremental-learning/)- Beginner's Mind [https://bjjmentalmodels.com/beginners-mind/](https://bjjmentalmodels.com/beginners-mind/)- Levels of Competition [https://bjjmentalmodels.com/levels-of-competition/](https://bjjmentalmodels.com/levels-of-competition/)- Investing in Loss [https://bjjmentalmodels.com/investing-in-loss/](https://bjjmentalmodels.com/investing-in-loss/)- Compartmentalization [https://bjjmentalmodels.com/compartmentalization/](https://bjjmentalmodels.com/compartmentalization/)- Keep Your Identity Small [https://bjjmentalmodels.com/keep-your-identity-small/](https://bjjmentalmodels.com/keep-your-identity-small/)- Habits Over Results [https://bjjmentalmodels.com/habits-over-results/](https://bjjmentalmodels.com/habits-over-results/)- Growth From Discomfort [https://bjjmentalmodels.com/growth-from-discomfort/](https://bjjmentalmodels.com/growth-from-discomfort/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.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)

This week we're joined by Leanne Pedante! Leanne is the Head of Fitness at Supernatural. Leanne shares her philosophy for making strength & conditioning accessible and fun for the non-athletes among us. Leanne's Instagram: [https://instagram.com/leannepedante](https://instagram.com/leannepedante) Leanne's website: [https://www.leannepedante.com/](https://www.leannepedante.com/) Supernatural: [https://www.getsupernatural.com/](https://www.getsupernatural.com/) **Mental models discussed in this episode:** - Keep Your Identity Small [https://bjjmentalmodels.com/keep-your-identity-small/](https://bjjmentalmodels.com/keep-your-identity-small/)- Cognitive Dissonance [https://bjjmentalmodels.com/cognitive-dissonance/](https://bjjmentalmodels.com/cognitive-dissonance/)- Psychological Safety [https://bjjmentalmodels.com/psychological-safety/](https://bjjmentalmodels.com/psychological-safety/)- Self-Competition [https://bjjmentalmodels.com/self-competition/](https://bjjmentalmodels.com/self-competition/)- Ulysses Contracts [https://bjjmentalmodels.com/ulysses-contracts/](https://bjjmentalmodels.com/ulysses-contracts/)- 10 Minute Rule [https://bjjmentalmodels.com/10-minute-rule/](https://bjjmentalmodels.com/10-minute-rule/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

This week we're joined by Mark Harari! Mark is the owner of Pulse Fitness Studio, coach on Supernatural, and a reputed celebrity fitness trainer. Mark joins us to explain how fitness programs are structured to accommodate the needs of individuals with real-life constraints around their training, such as limited time, physical constraints, or work requirements. Mark's Instagram: [https://www.instagram.com/markpulse/](https://www.instagram.com/markpulse/) Mark's website: [https://www.markharari.com/](https://www.markharari.com/) **Mental models discussed in this episode:** - Growth From Discomfort [https://bjjmentalmodels.com/growth-from-discomfort/](https://bjjmentalmodels.com/growth-from-discomfort/)- Consistency [https://bjjmentalmodels.com/consistency/](https://bjjmentalmodels.com/consistency/)- Raise the Level in the Room [https://bjjmentalmodels.com/raise-the-level-in-the-room/](https://bjjmentalmodels.com/raise-the-level-in-the-room/)- Prioritize Longevity [https://bjjmentalmodels.com/prioritize-longevity/](https://bjjmentalmodels.com/prioritize-longevity/)- Habits Over Results [https://bjjmentalmodels.com/habits-over-results/](https://bjjmentalmodels.com/habits-over-results/)- Loss Aversion [https://bjjmentalmodels.com/loss-aversion/](https://bjjmentalmodels.com/loss-aversion/)- Kaizen [https://bjjmentalmodels.com/kaizen/](https://bjjmentalmodels.com/kaizen/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

This week we're joined by Dr. Nick Winkelman! Nick is the author of The Language of Coaching and the Head of Athletic Performance at Irish Rugby. In this episode, Nick shares concepts that coaches can use to maximize athletic performance in their students. Topics discussed include: Types of cues: internal, external, analogy. The "long loop" for teaching new movements: describe it, demonstrate it, cue it, do it, debrief it. The "short loop" for those familiar with the cue: cue it, do it, debrief it. Check out Nick and his book, The Language of Coaching: [https://www.thelanguageofcoaching.com/](https://www.thelanguageofcoaching.com/) Follow Nick on Instagram: [https://www.instagram.com/nickwinkelman/](https://www.instagram.com/nickwinkelman/) A great write-up on Nick's system: [https://leadersinsport.com/performance/the-power-of-coaching-cues/](https://leadersinsport.com/performance/the-power-of-coaching-cues/) **Mental models discussed in this episode:** - Feedback Loop [https://bjjmentalmodels.com/feedback-loop/](https://bjjmentalmodels.com/feedback-loop/)- Incremental Learning [https://bjjmentalmodels.com/incremental-learning/](https://bjjmentalmodels.com/incremental-learning/)- Cognitive Load [https://bjjmentalmodels.com/cognitive-load/](https://bjjmentalmodels.com/cognitive-load/)- Form to Leave Form [https://bjjmentalmodels.com/form-to-leave-form/](https://bjjmentalmodels.com/form-to-leave-form/)- Building Your Triggers [https://bjjmentalmodels.com/building-your-triggers/](https://bjjmentalmodels.com/building-your-triggers/)- Curse of Knowledge [https://bjjmentalmodels.com/curse-of-knowledge/](https://bjjmentalmodels.com/curse-of-knowledge/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

This week we're joined by Xande Ribeiro! Xande joins us to discuss the concepts behind pressure: one of the most potent weapons in Jiu-Jitsu. Xande's Instagram: [https://www.instagram.com/xanderibeirojj/](https://www.instagram.com/xanderibeirojj/) Six Blades Jiu-Jitsu: [https://www.instagram.com/sixbladesjiujitsu/](https://www.instagram.com/sixbladesjiujitsu/) **Mental models discussed in this episode:** - Surface Area [https://bjjmentalmodels.com/surface-area/](https://bjjmentalmodels.com/surface-area/)- Force Vectors [https://bjjmentalmodels.com/force-vectors/](https://bjjmentalmodels.com/force-vectors/)- Staying Loose [https://bjjmentalmodels.com/staying-loose/](https://bjjmentalmodels.com/staying-loose/)- Mindfulness [https://bjjmentalmodels.com/mindfulness/](https://bjjmentalmodels.com/mindfulness/)- Growth From Discomfort [https://bjjmentalmodels.com/growth-from-discomfort/](https://bjjmentalmodels.com/growth-from-discomfort/)- Alignment Over Position [https://bjjmentalmodels.com/alignment-over-position/](https://bjjmentalmodels.com/alignment-over-position/)- Economy of Motion [https://bjjmentalmodels.com/economy-of-motion/](https://bjjmentalmodels.com/economy-of-motion/)- Win Conditions [https://bjjmentalmodels.com/win-conditions/](https://bjjmentalmodels.com/win-conditions/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

This week we're joined by Olympic wrestler and UFC fighter Sara McMann! Sara explains how Jiu-Jiteiros can level up their wrestling in BJJ. Follow Sara McMann on Instagram: [https://instagram.com/saramcmann](https://instagram.com/saramcmann) **Mental models discussed in this episode:** - Direct vs. Proxy Control [https://bjjmentalmodels.com/direct-vs-proxy-control/](https://bjjmentalmodels.com/direct-vs-proxy-control/)- Mask Your Intentions [https://bjjmentalmodels.com/mask-your-intentions/](https://bjjmentalmodels.com/mask-your-intentions/)- Dictate the Pace [https://bjjmentalmodels.com/dictate-the-pace/](https://bjjmentalmodels.com/dictate-the-pace/)- Defense Paradox [https://bjjmentalmodels.com/defense-paradox/](https://bjjmentalmodels.com/defense-paradox/)- 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/)- Technique Chaining [https://bjjmentalmodels.com/technique-chaining/](https://bjjmentalmodels.com/technique-chaining/)- Staying Loose [https://bjjmentalmodels.com/staying-loose/](https://bjjmentalmodels.com/staying-loose/)- Economy of Motion [https://bjjmentalmodels.com/economy-of-motion/](https://bjjmentalmodels.com/economy-of-motion/)- Funneling [https://bjjmentalmodels.com/funneling/](https://bjjmentalmodels.com/funneling/)- Opening Salvos [https://bjjmentalmodels.com/opening-salvos/](https://bjjmentalmodels.com/opening-salvos/)- Committed Techniques [https://bjjmentalmodels.com/committed-techniques/](https://bjjmentalmodels.com/committed-techniques/)- Limb Coiling [https://bjjmentalmodels.com/limb-coiling/](https://bjjmentalmodels.com/limb-coiling/)- Keep Your Identity Small [https://bjjmentalmodels.com/keep-your-identity-small/](https://bjjmentalmodels.com/keep-your-identity-small/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

This week, we're joined by Hillary VanOrnum! Hillary is a black belt under James Foster and the head instructor at Unicorn Jiu Jitsu. In this episode, Hillary discusses her philosophy for making BJJ an inclusive "safe place for violence." **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

Seb Lavoie is a frequent BJJ Mental Models guest, BJJ black belt, CrossFit athlete, gym owner, and retired RCMP Sergeant Major. Earlier in 2021, Seb experienced a freak accident in which the muscles in his leg necrotized and had to be removed. Seb survived, but now has significantly reduced functionality in his leg and is facing the possibility of amputation. Seb has always worked in physically demanding fields, so this loss significantly alters his life moving forward. In this episode, Seb shares his story, his experience with prescription painkillers, his recovery process, and his understanding of what life will be like moving forward. This is a raw, heartfelt discussion and a must-listen for any athlete facing catastrophic injury. **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

Merry Christmas and happy holidays from BJJ Mental Models! On a personal note, I'd just like to thank you for supporting us. Whether you support us on BJJ Mental Models Premium, read the newsletter, or listen to the podcast, I'm really and truly grateful that you've chosen to invest your valuable time and attention in our work. It really, truly means a lot to me, and you've enriched my life tremendously. So a sincere thank you, from me to you. ...aaaaaaaaaaaaanyway, I got you a Christmas present. 😅 Here's the backstory. Emily Kwok is in the process of launching her own limited-run podcast: **The Master & The Apprentice.** I will be producing this podcast for her, in which she interviews standout performers and explores the relationships between students and their mentors. In one of these interviews, she speaks candidly with Dominyka Obelenyte. I'd like to give you this episode early. As you probably know, Emily Kwok and Dominyka Obelenyte are two of our most popular guests. They're both Marcelo Garcia black belts, they're both multi-time BJJ world champions, and they both make for incredible Jiu-Jitsu conversation. What you might not know is that they've had a long-time mentor/student relationship, and Dominyka relies on Emily's mentorship for guidance and support. So I hope you enjoy this incredible and candid conversation between a BJJ mentor and her apprentice. It's a really raw, heartfelt conversation and I enjoyed editing it greatly. I think you'll love it too. **Sign up for Emily Kwok's newsletter and she'll notify you when The Master & The Apprentice launches!**[https://emilykwok.com/](https://emilykwok.com/)

Jon Thomas is back! This week, Jon continues a topic he brought up in his last BJJ Mental Models appearance: the pitfalls of principles. Jon's YouTube: [https://www.youtube.com/user/SnakePlisken09](https://www.youtube.com/user/SnakePlisken09) Jon's Instagram: [https://www.instagram.com/jonthomasbjj](https://www.instagram.com/jonthomasbjj) Jon's website: [https://www.jonthomasbjj.com](https://www.jonthomasbjj.com) **Mental models discussed in this episode:** - Concepts Over Techniques [https://bjjmentalmodels.com/concepts-over-techniques/](https://bjjmentalmodels.com/concepts-over-techniques/)- Do What Works [https://bjjmentalmodels.com/do-what-works/](https://bjjmentalmodels.com/do-what-works/)- Incremental Learning [https://bjjmentalmodels.com/incremental-learning/](https://bjjmentalmodels.com/incremental-learning/)- Systematic Abandonment [https://bjjmentalmodels.com/systematic-abandonment/](https://bjjmentalmodels.com/systematic-abandonment/)- Shuhari [https://bjjmentalmodels.com/shuhari/](https://bjjmentalmodels.com/shuhari/)- Probabilistic Thinking [https://bjjmentalmodels.com/probabilistic-thinking/](https://bjjmentalmodels.com/probabilistic-thinking/)- Funneling [https://bjjmentalmodels.com/funneling/](https://bjjmentalmodels.com/funneling/)- Predictable Responses [https://bjjmentalmodels.com/predictable-responses/](https://bjjmentalmodels.com/predictable-responses/)- Form to Leave Form [https://bjjmentalmodels.com/form-to-leave-form/](https://bjjmentalmodels.com/form-to-leave-form/)- Train With Purpose [https://bjjmentalmodels.com/train-with-purpose/](https://bjjmentalmodels.com/train-with-purpose/)- Flow [https://bjjmentalmodels.com/flow/](https://bjjmentalmodels.com/flow/)- Mindfulness [https://bjjmentalmodels.com/mindfulness/](https://bjjmentalmodels.com/mindfulness/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterprize: ⚠️**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)

This week we're joined by Kristina Barlaan! Kristina is a 2nd degree black belt under Caio Terra. Kristina breaks down the details behind one of her favorite techniques: the bow & arrow choke. Kristina's three tips for perfecting the bow & arrow: - Ensure you have the correct grip (make a fist, wrist not bent)- Hide your elbow- Get the correct angle. Check out Kristina's bow & arrow techniques on her Digitsu back attacks instructional: [https://bit.ly/3q4vHKP](https://bit.ly/3q4vHKP) (on demand) [https://bit.ly/3Gx6Fu5](https://bit.ly/3Gx6Fu5) (DVD) **Mental models discussed in this episode:** - Dilemma [https://bjjmentalmodels.com/dilemma/](https://bjjmentalmodels.com/dilemma/)- Committed Techniques [https://bjjmentalmodels.com/committed-techniques/](https://bjjmentalmodels.com/committed-techniques/)- 3 Joint Rule [https://bjjmentalmodels.com/3-joint-rule/](https://bjjmentalmodels.com/3-joint-rule/)- Myopia [https://bjjmentalmodels.com/myopia/](https://bjjmentalmodels.com/myopia/)- Win Conditions [https://bjjmentalmodels.com/win-conditions/](https://bjjmentalmodels.com/win-conditions/)- Return on Investment [https://bjjmentalmodels.com/return-on-investment/](https://bjjmentalmodels.com/return-on-investment/)- Technique Chaining [https://bjjmentalmodels.com/technique-chaining/](https://bjjmentalmodels.com/technique-chaining/)- Path of Least Resistance [https://bjjmentalmodels.com/path-of-least-resistance/](https://bjjmentalmodels.com/path-of-least-resistance/)- Rotational Control [https://bjjmentalmodels.com/rotational-control/](https://bjjmentalmodels.com/rotational-control/)- Critical Control Points [https://bjjmentalmodels.com/critical-control-points/](https://bjjmentalmodels.com/critical-control-points/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)

This week, we're joined by "The Villain" Chris Paines! Chris is a BJJ black belt under Priit Mihkelson, and an advocate for concept-based BJJ instruction. In this episode, Chris discusses his personal journey into Jiu-Jitsu concepts, and how he uses concepts to teach his students. **Mental models discussed in this episode:** - 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/)- Concepts Over Techniques [https://bjjmentalmodels.com/concepts-over-techniques/](https://bjjmentalmodels.com/concepts-over-techniques/)- Shuhari [https://bjjmentalmodels.com/shuhari/](https://bjjmentalmodels.com/shuhari/)- Elbow-Knee Connection [https://bjjmentalmodels.com/elbow-knee-connection/](https://bjjmentalmodels.com/elbow-knee-connection/)- Core Mechanics [https://bjjmentalmodels.com/core-mechanics/](https://bjjmentalmodels.com/core-mechanics/)- 3 Joint Rule [https://bjjmentalmodels.com/3-joint-rule/](https://bjjmentalmodels.com/3-joint-rule/)- Direct vs. Proxy Control [https://bjjmentalmodels.com/direct-vs-proxy-control/](https://bjjmentalmodels.com/direct-vs-proxy-control/)- Inversion [https://bjjmentalmodels.com/inversion/](https://bjjmentalmodels.com/inversion/)- Anatomic Hierarchy [https://bjjmentalmodels.com/anatomic-hierarchy/](https://bjjmentalmodels.com/anatomic-hierarchy/)- Do What Works [https://bjjmentalmodels.com/do-what-works/](https://bjjmentalmodels.com/do-what-works/)- Defense Paradox [https://bjjmentalmodels.com/defense-paradox/](https://bjjmentalmodels.com/defense-paradox/) **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://premium.bjjmentalmodels.com/](https://premium.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/) Let them know you're an educated grappler with our merch: [https://bjjmentalmodels.com/store/](https://bjjmentalmodels.com/store/) 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)