BJJ Mental Models

This week we're joined by two BJJMM alumni: Josh Vogel and Dr. Mike Israetel! In this episode, Josh and Mike discuss the unique way they build gameplans at The Jiu-Jitsu Company. Follow Josh and Mike on Instagram: [https://www.instagram.com/joshrvogel](https://www.instagram.com/joshrvogel) [https://www.instagram.com/drmikeisraetel](https://www.instagram.com/drmikeisraetel) Subscribe to Josh and Mike on YouTube: [https://www.youtube.com/@thejiujitsucompany](https://www.youtube.com/@thejiujitsucompany) [https://www.youtube.com/@RenaissancePeriodization](https://www.youtube.com/@RenaissancePeriodization) Get Josh's instructional, 90 Day Project Based Jiu Jitsu: [https://bjjfanatics.com/products/90-day-project-based-jiu-jitsu-by-josh-vogel](https://bjjfanatics.com/products/90-day-project-based-jiu-jitsu-by-josh-vogel) Get ripped with Mike at RP Strength: [https://rpstrength.com/](https://rpstrength.com/) **Resources mentioned in this episode:** Arguing to Convince series, by Dr. Mike Israetel — YouTube [https://youtube.com/playlist?list=PLyqKj7LwU2RufCp8SzFQy3Nb1FaHpsCLu](https://youtube.com/playlist?list=PLyqKj7LwU2RufCp8SzFQy3Nb1FaHpsCLu) **Mental models discussed in this episode:** - Asymmetric Warfare [https://bjjmentalmodels.com/asymmetric-warfare/](https://bjjmentalmodels.com/asymmetric-warfare/)- Zone of Genius [https://bjjmentalmodels.com/zone-of-genius/](https://bjjmentalmodels.com/zone-of-genius/)- Defend with Purpose [https://bjjmentalmodels.com/defend-with-purpose/](https://bjjmentalmodels.com/defend-with-purpose/)- Funneling [https://bjjmentalmodels.com/funneling/](https://bjjmentalmodels.com/funneling/)- Technique Chaining [https://bjjmentalmodels.com/technique-chaining/](https://bjjmentalmodels.com/technique-chaining/)- Dictate the Pace [https://bjjmentalmodels.com/dictate-the-pace/](https://bjjmentalmodels.com/dictate-the-pace/)- Tokui Waza [https://bjjmentalmodels.com/tokui-waza/](https://bjjmentalmodels.com/tokui-waza/)- Dilemma [https://bjjmentalmodels.com/dilemma/](https://bjjmentalmodels.com/dilemma/)- Plus, Minus, Equals [https://bjjmentalmodels.com/plus-minus-equals/](https://bjjmentalmodels.com/plus-minus-equals/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [](https://facebook.com/bjjmentalmodels/) ⚠️**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 week's mini-episode we explain the **phases of passing: disentangle, control, pass.** Resources mentioned in this episode: Mini Ep. 49: Phases of Guard [https://podcast.bjjmentalmodels.com/243161/episodes/16950582-mini-ep-49-phases-of-guard](https://podcast.bjjmentalmodels.com/243161/episodes/16950582-mini-ep-49-phases-of-guard) Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](https://bjjmentalmodels.com/freeintro) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

This week we're joined by Nick Volpe! Nick is the black belt head coach at Dark Bear Jiu-Jitsu in Staten Island, New York. In this episode, Nick explains how he makes Jiu-Jitsu coaching accessible to students and coaches of all experience levels. Topics include: self-organized learning, teaching the "why" behind techniques, the importance of timing, creating objectives that guide student progress, and layered difficulties during live resistance training. Follow Nick on Instagram: [https://www.instagram.com/darkbeardojo](https://www.instagram.com/darkbeardojo) Train with Nick at Dark Bear Jiu-Jitsu in Staten Island: [https://www.darkbeardojo.com/](https://www.darkbeardojo.com/) **Mental models discussed in this episode:** - Ecological Dynamics [https://bjjmentalmodels.com/ecological-dynamics/](https://bjjmentalmodels.com/ecological-dynamics/)- Concepts Over Techniques [https://bjjmentalmodels.com/concepts-over-techniques/](https://bjjmentalmodels.com/concepts-over-techniques/)- Self-Organization [https://bjjmentalmodels.com/self-organization/](https://bjjmentalmodels.com/self-organization/)- Economy of Motion [https://bjjmentalmodels.com/economy-of-motion/](https://bjjmentalmodels.com/economy-of-motion/)- Windows of Opportunity [https://bjjmentalmodels.com/windows-of-opportunity/](https://bjjmentalmodels.com/windows-of-opportunity/)- Gamification [https://bjjmentalmodels.com/gamification/](https://bjjmentalmodels.com/gamification/)- Probabilistic Thinking [https://bjjmentalmodels.com/probabilistic-thinking/](https://bjjmentalmodels.com/probabilistic-thinking/)- Training Handicaps [https://bjjmentalmodels.com/training-handicaps/](https://bjjmentalmodels.com/training-handicaps/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

In this week's mini-episode we explain the **phases of guard,** as taught by Rob Biernacki: **engagement, maintenance, and retention.** Resources mentioned in this episode: BJJMM Ep. 16: Guard Series: Engagement Phase [https://bjj.plus/16](https://bjj.plus/16) BJJMM Ep. 17: Guard Series: Engagement Phase [https://bjj.plus/17](https://bjj.plus/17) BJJMM Ep. 18: Guard Series: Engagement Phase [https://bjj.plus/18](https://bjj.plus/18) Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](https://bjjmentalmodels.com/freeintro) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

This week we're joined by Mo Black! As of this writing, Mo is a reigning champion at Main Character Jiu-Jitsu and an instructor at Tabula Rasa BJJ in Colorado Springs. In this episode, Mo shares key concepts behind one of her favorite Jiu-Jitsu skills: half guard passing. Follow Mo on Instagram: [https://www.instagram.com/mo.jiujitsu](https://www.instagram.com/mo.jiujitsu) Train with Mo at Tabula Rasa BJJ in Colorado: [https://tabsbjj.com/](https://tabsbjj.com/) **Mental models discussed in this episode:** - Predictable Responses [https://bjjmentalmodels.com/predictable-responses/](https://bjjmentalmodels.com/predictable-responses/)- Opening Salvos [https://bjjmentalmodels.com/opening-salvos/](https://bjjmentalmodels.com/opening-salvos/)- Waypoints [https://bjjmentalmodels.com/waypoints/](https://bjjmentalmodels.com/waypoints/)- Head Position [https://bjjmentalmodels.com/head-position/](https://bjjmentalmodels.com/head-position/)- Committed Techniques [https://bjjmentalmodels.com/committed-techniques/](https://bjjmentalmodels.com/committed-techniques/)- Economy of Motion [https://bjjmentalmodels.com/economy-of-motion/](https://bjjmentalmodels.com/economy-of-motion/)- Path of Least Resistance [https://bjjmentalmodels.com/path-of-least-resistance/](https://bjjmentalmodels.com/path-of-least-resistance/)- Controlling the Distance [https://bjjmentalmodels.com/controlling-the-distance/](https://bjjmentalmodels.com/controlling-the-distance/)- Technique Chaining [https://bjjmentalmodels.com/technique-chaining/](https://bjjmentalmodels.com/technique-chaining/)- Center of Gravity [https://bjjmentalmodels.com/center-of-gravity/](https://bjjmentalmodels.com/center-of-gravity/)- Dictate the Pace [https://bjjmentalmodels.com/dictate-the-pace/](https://bjjmentalmodels.com/dictate-the-pace/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

In this week's mini-episode we explain **kaizen,** a Japanese concept translating roughly to "continuous improvement." Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](https://bjjmentalmodels.com/freeintro) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

In this bonus emergency episode, we're joined by legendary Jiu-Jitsu instructor Stephan Kesting to discuss the immediate dangers of the lapel guard position, why it is so harmful, and why the IBJJF must ban it immediately. **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

This week we're joined by Noah Shaffner and Greg Souders from Standard Jiu-Jitsu in Maryland! Noah shares his unique perspective as a competitor trained exclusively under the constraints-led approach (CLA) since he began grappling in 2021, while Greg describes Noah's journey from his coach's perspective. Follow Noah on Instagram: [https://www.instagram.com/noahshaffner/](https://www.instagram.com/noahshaffner/) Follow Greg on Instagram: [https://www.instagram.com/gdsouders/](https://www.instagram.com/gdsouders/) Train with Noah and Greg at Standard Jiu-Jitsu in Rockville, Maryland: [https://www.standardjiujitsu.com/](https://www.standardjiujitsu.com/) **Resources discussed in this episode:** Ep. 203: Evidence-Based Coaching, feat. Greg Souders [https://bjj.plus/203](https://bjj.plus/203) BJJMM Ep. 206: How We Learn to Move, feat. Dr. Rob Gray [https://bjj.plus/206](https://bjj.plus/206) **Mental models discussed in this episode:** - Ecological Dynamics [https://bjjmentalmodels.com/ecological-dynamics/](https://bjjmentalmodels.com/ecological-dynamics/)- External Cues [https://bjjmentalmodels.com/external-cues/](https://bjjmentalmodels.com/external-cues/)- Feedback Loop [https://bjjmentalmodels.com/feedback-loop/](https://bjjmentalmodels.com/feedback-loop/)- 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/)- Habits Over Results [https://bjjmentalmodels.com/habits-over-results/](https://bjjmentalmodels.com/habits-over-results/)- Gamification [https://bjjmentalmodels.com/gamification/](https://bjjmentalmodels.com/gamification/)- Inversion [https://bjjmentalmodels.com/inversion/](https://bjjmentalmodels.com/inversion/)- Perception-Action Coupling [https://bjjmentalmodels.com/perception-action-coupling/](https://bjjmentalmodels.com/perception-action-coupling/)- Respect People, Not Positions [https://bjjmentalmodels.com/respect-people-not-positions/](https://bjjmentalmodels.com/respect-people-not-positions/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [](https://facebook.com/bjjmentalmodels/) ⚠️**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 week's mini-episode we explain **investing in loss,** a learning mindset often attributed to Tai Chi and other internal martial arts. In his excellent book The Art of Learning, Josh Waitzkin discusses the concept and its relevance to the martial arts. Investing in loss means reframing our thinking to view failure as an investment in our skill development, rather than as a loss. Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](https://bjjmentalmodels.com/freeintro) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

This week we're joined by Paul Kindzia, a BJJ black belt under Emily Kwok training out of Atlanta, Georgia. Most notably, he's a "homeschooled" black belt who carved out his own path in the art. Paul now trains out of a private gym, "The Bunker," that he built in his home. In this episode, Paul discusses how "rolling from home" has allowed him to take total ownership of who he trains with and who he learns from. Visit Paul's website: [https://thebalancedgrappler.com/](https://thebalancedgrappler.com/) Get Paul's book, Master Jiu-Jitsu, Master Life: [https://amzn.to/41SuqcD](https://amzn.to/41SuqcD) **Mental models discussed in this episode:** - Self-Competition [https://bjjmentalmodels.com/self-competition/](https://bjjmentalmodels.com/self-competition/)- Survivorship Bias [https://bjjmentalmodels.com/survivorship-bias/](https://bjjmentalmodels.com/survivorship-bias/)- Prioritize Longevity [https://bjjmentalmodels.com/prioritize-longevity/](https://bjjmentalmodels.com/prioritize-longevity/)- Extreme Ownership [https://bjjmentalmodels.com/extreme-ownership/](https://bjjmentalmodels.com/extreme-ownership/)- Consistency [https://bjjmentalmodels.com/consistency/](https://bjjmentalmodels.com/consistency/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

In this week's mini-episode, we explain **beginner's mind!** Known in Zen Buddhism as *shoshin* (初心), beginner's mind is a concept present in belief systems, philosophies, psychology, and martial arts. It teaches us to approach every learning opportunity with the curiosity and humility of a beginner. It's a mindset that helps us shelf the ego, focus on skill development, and better enjoy our training. Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](https://bjjmentalmodels.com/freeintro) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

This week we're joined by Dr. Michael Israetel! Mike is a PhD in sport physiology and newly minted Brazilian Jiu-Jitsu black belt under Josh Vogel. In this episode, Mike teaches the intricacies of training intensity in Jiu-Jitsu. Topics include: the different intensity zones (light, moderate, and hard), their respective roles in skill acquisition, training intensity during competition preparation, training strategies among partners of varying skill levels, the significance of developing a focused game plan, and tailored approaches for casual practitioners versus competitors. Follow Mike on Instagram: [https://www.instagram.com/drmikeisraetel](https://www.instagram.com/drmikeisraetel) Subscribe to Mike's YouTube channel: [https://www.youtube.com/@RenaissancePeriodization](https://www.youtube.com/@RenaissancePeriodization) Get Mike's app, RP Strength: [https://rpstrength.com/](https://rpstrength.com/) **Mental models discussed in this episode:** - Staying Loose [https://bjjmentalmodels.com/staying-loose/](https://bjjmentalmodels.com/staying-loose/)- Form to Leave Form [https://bjjmentalmodels.com/form-to-leave-form/](https://bjjmentalmodels.com/form-to-leave-form/)- Ecological Dynamics [https://bjjmentalmodels.com/ecological-dynamics/](https://bjjmentalmodels.com/ecological-dynamics/)- Training Handicaps [https://bjjmentalmodels.com/training-handicaps/](https://bjjmentalmodels.com/training-handicaps/)- You Are What You Train [https://bjjmentalmodels.com/you-are-what-you-train/](https://bjjmentalmodels.com/you-are-what-you-train/)- Compatible Intent [https://bjjmentalmodels.com/compatible-intent/](https://bjjmentalmodels.com/compatible-intent/)- Resulting Fallacy [https://bjjmentalmodels.com/resulting/](https://bjjmentalmodels.com/resulting/)- Defend With Purpose [https://bjjmentalmodels.com/defend-with-purpose/](https://bjjmentalmodels.com/defend-with-purpose/)- Asymmetric Warfare [https://bjjmentalmodels.com/asymmetric-warfare/](https://bjjmentalmodels.com/asymmetric-warfare/)- Tokui Waza [https://bjjmentalmodels.com/tokui-waza/](https://bjjmentalmodels.com/tokui-waza/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://inst](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)

In this week's mini-episode, we explain **spaced repetition!** This concept helps us set a dynamic schedule for how frequently we should review old material to maximize our ability to recall information. Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](https://bjjmentalmodels.com/freeintro) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

In this episode, legendary Jiu-Jitsu instructor Stephan Kesting joins us to discuss the concept of perseverance. It's both a critical mental model for success in martial arts, and also the title of his new Amazon best-selling book, Perseverance: Life and Death in the Subarctic. Stephan shares his remarkable journey following a health crisis that led to kidney failure and transplant in 2015, his 1000-mile solo canoe trip through the Canadian North, and how these journeys translated to learnings applicable to Jiu-Jitsu. Follow Stephan on Instagram: [https://instagram.com/stephan_kesting](https://instagram.com/stephan_kesting) Buy Stephan's new book, Perseverance: [https://essentialwilderness.com/book/](https://essentialwilderness.com/book/) **Mental models discussed in this episode:** - Survivorship Bias [https://bjjmentalmodels.com/survivorship-bias/](https://bjjmentalmodels.com/survivorship-bias/)- Resulting Fallacy [https://bjjmentalmodels.com/resulting/](https://bjjmentalmodels.com/resulting/)- Keep Your Identity Small [https://bjjmentalmodels.com/keep-your-identity-small/](https://bjjmentalmodels.com/keep-your-identity-small/)- 10-Minute Rule [https://bjjmentalmodels.com/10-minute-rule/](https://bjjmentalmodels.com/10-minute-rule/)- Consistency [https://bjjmentalmodels.com/consistency/](https://bjjmentalmodels.com/consistency/)- Stress and Recovery [https://bjjmentalmodels.com/stress-and-recovery/](https://bjjmentalmodels.com/stress-and-recovery/)- Prioritize Longevity [https://bjjmentalmodels.com/prioritize-longevity/](https://bjjmentalmodels.com/prioritize-longevity/)- Return on Investment [https://bjjmentalmodels.com/return-on-investment/](https://bjjmentalmodels.com/return-on-investment/)- Ulysses Contracts [https://bjjmentalmodels.com/ulysses-contracts/](https://bjjmentalmodels.com/ulysses-contracts/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

In this week's mini-episode, we explain **effortful retrieval!** It's a concept from cognitive psychology proposing we can improve our ability to recall information — a critical skill during live rolling — by creating a recall practice that forces our brains to work. For more information on effortful retrieval, check out: BJJMM Ep. 287: Automatic Grappling, feat. Cal McDonald [https://bjj.plus/287](https://bjj.plus/287) Effortful Retrieval — BJJ Mental Models database [https://www.bjjmentalmodels.com/effortful-retrieval/](https://www.bjjmentalmodels.com/effortful-retrieval/) Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](https://bjjmentalmodels.com/freeintro) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

This week we're joined again by Rob Biernacki! Rob shares advice for getting the most out of BJJ gym drop-ins, seminars, and camps. Topics include the importance of prior communication before attending, safety and etiquette during training, addressing issues with aggressive partners, the mindset needed to ensure a positive experience, and Island Top Team's visiting student program. Contact Rob regarding his visiting student program on Instagram: [https://www.instagram.com/islandtopteam](https://www.instagram.com/islandtopteam) Learn from Rob online at BJJ Concepts: [https://bjjconcepts.net/](https://bjjconcepts.net/) **Mental models discussed in this episode:** - Compatible Intent [https://bjjmentalmodels.com/compatible-intent/](https://bjjmentalmodels.com/compatible-intent/)- Normalization [https://bjjmentalmodels.com/normalization/](https://bjjmentalmodels.com/normalization/)- Psychological Safety [https://bjjmentalmodels.com/psychological-safety/](https://bjjmentalmodels.com/psychological-safety/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

In this week's mini-episode, we explain **interleaving!** It's a concept proposing we learn faster by cycling through several topics rather than focusing on a single one at a time. For example, instead of training AAA BBB CCC, we would train ABC ABC ABC. Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](https://bjjmentalmodels.com/freeintro) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

This week we're joined again by Mike Mahaffey! Best known as the "Old Bastard BJJ" guy, Mike joins us to discuss economy of motion in Jiu-Jitsu. We define economy of motion as: All else being equal, prefer the option that requires less movement. We unpack why this mental model is important, and how more athletic grapplers can violate this concept in favor of a movement-based game. Follow Mike on Instagram: [https://www.instagram.com/oldbastardbjj](https://www.instagram.com/oldbastardbjj) Check out upcoming BJJMM camps and events: [https://bjjmentalmodels.com/events](https://bjjmentalmodels.com/events) **Mental models discussed in this episode:** - Economy of Motion [https://bjjmentalmodels.com/economy-of-motion/](https://bjjmentalmodels.com/economy-of-motion/)- Path of Least Resistance [https://bjjmentalmodels.com/path-of-least-resistance/](https://bjjmentalmodels.com/path-of-least-resistance/)- Static vs. Dynamic Control [https://bjjmentalmodels.com/static-vs-dynamic-control/](https://bjjmentalmodels.com/static-vs-dynamic-control/)- Waypoints [https://bjjmentalmodels.com/waypoints/](https://bjjmentalmodels.com/waypoints/)- Position Over Submission [https://bjjmentalmodels.com/position-over-submission/](https://bjjmentalmodels.com/position-over-submission/)- Shifting Platforms [https://bjjmentalmodels.com/shifting-platforms/](https://bjjmentalmodels.com/shifting-platforms/)- Investing in Loss [https://bjjmentalmodels.com/investing-in-loss/](https://bjjmentalmodels.com/investing-in-loss/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) Music by Enterprize: [https://enterprize.bandcamp.com/](https://enterprize.bandcamp.com/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

In this week's mini-episode, we explain **body tethering!** When you clamp onto your opponent as you would via closed guard or a triangle choke, make sure that YOU control THEIR body's alignment, not the other way around. If they still have alignment they can pick you up, stack you, or slam you, which are especially dangerous if you're smaller. Don't be a tetherball! Get our Intro to Mechanics audio course, normally $79, FREE: [https://bjjmentalmodels.com/freeintro](https://bjjmentalmodels.com/freeintro) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) [https://instagram.com/bjjmentalmodels/](https://instagram.com/bjjmentalmodels/) ⚠️**NEW course from BJJ Mental Models!** **MINDSET FOR BETAS,** our new Jiu-Jitsu audio course with Rob Biernacki, is now available on BJJ Mental Models Premium! For a limited time, get your first month FREE at: [https://bjjmentalmodels.com/beta](https://bjjmentalmodels.com/beta)

This week we're joined again by Josh "Kintanon" Wentworth from Apex MMA in Covington, Georgia! In this episode, Josh discusses "social contracts" in Jiu-Jitsu and how to break them. Social contracts are the unwritten rules we abide by, which often aren't actually rules. Social contracts can become invisible mental scripts and self-limiting habits that hold us back from our best performance in every roll. Follow Josh on Instagram: [https://www.instagram.com/apexconyers](https://www.instagram.com/apexconyers) Train with Josh at Apex MMA in Covington, Georgia: [https://www.apexconyers.com/](https://www.apexconyers.com/) Annoy Josh on Reddit: [https://www.reddit.com/u/kintanon](https://www.reddit.com/u/kintanon) **Resources discussed in this episode:** The Meanest Shit You've Ever Seen, feat. Andy Stolarik (requires BJJMM Premium) [https://bit.ly/meanestshit](https://bit.ly/meanestshit) **Mental models discussed in this episode:** - Do What Works [https://bjjmentalmodels.com/do-what-works/](https://bjjmentalmodels.com/do-what-works/)- Prevention Over Cure [https://bjjmentalmodels.com/prevention-over-cure/](https://bjjmentalmodels.com/prevention-over-cure/)- Technique Chaining [https://bjjmentalmodels.com/technique-chaining/](https://bjjmentalmodels.com/technique-chaining/)- You Are What You Train [https://bjjmentalmodels.com/you-are-what-you-train/](https://bjjmentalmodels.com/you-are-what-you-train/)- Dictate the Pace [https://bjjmentalmodels.com/dictate-the-pace/](https://bjjmentalmodels.com/dictate-the-pace/)- Win Conditions [https://bjjmentalmodels.com/win-conditions/](https://bjjmentalmodels.com/win-conditions/)- Asymmetric Warfare [https://bjjmentalmodels.com/asymmetric-warfare/](https://bjjmentalmodels.com/asymmetric-warfare/)- Grips Dictate Position [https://bjjmentalmodels.com/grips-dictate-position/](https://bjjmentalmodels.com/grips-dictate-position/)- Pattern Interrupts [https://bjjmentalmodels.com/pattern-interrupts/](https://bjjmentalmodels.com/pattern-interrupts/)- Certainty Heuristic [https://bjjmentalmodels.com/certainty-heuristic/](https://bjjmentalmodels.com/certainty-heuristic/) **Don't forget to check out BJJ Mental Models Premium!** If you love the podcast, you'll definitely love our premium membership offerings. The podcast is truly just the tip of the iceberg – the next steps on your journey are joining our community, downloading our strategy courseware, and working with us to optimize your game. We do all this through memberships that come in at **a fraction of the cost of a single private.** Sign up here for a free trial: [https://bjjmentalmodels.com/](https://bjjmentalmodels.com/) **Need more BJJ Mental Models?** Get tips, tricks, and breakthrough insights from our newsletter: [https://bjjmentalmodels.com/newsletter/](https://bjjmentalmodels.com/newsletter/) Get nitty-gritty details on our mental models from the full database: [https://bjjmentalmodels.com/database/](https://bjjmentalmodels.com/database/) Follow us on social: [https://facebook.com/bjjmentalmodels/](https://facebook.com/bjjmentalmodels/) ⚠️**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)