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PODCAST

BJJ Mental Models

Your guide to a conceptual and intelligent Jiu-Jitsu approach. BJJ black belt Steve Kwan and a slate of expert guests explain the concepts, strategies, and tactics behind the gentle art of Brazilian Jiu-Jitsu.

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All Episodes

57:30

Ep. 354: How Goals Evolve, feat. Thomas Rozdzynski

BJJ Mental Models ·

2025/09/08

This week, we're joined by Thomas Rozdzynski from RŌL Academy! In this episode, Thomas discusses how students’ Jiu-Jitsu goals evolve over time, the importance of coach–student communication, and balancing fun with measurable progress for long-term success. Follow Thomas on Instagram: https://www.instagram.com/rozdzynskibjj Train with Thomas at RŌL Academy in Orland Park: https://www.rolacademy.com/ Mental models discussed in this episode: Compatible Intent https://bjjmentalmodels.com/co...

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5:19

Mini Ep. 70: Hick's Law

BJJ Mental Models ·

2025/09/04

In this week's mini-episode, we discuss Hick's Law, a powerful psychology and design concept that explains how the availability of more options increases our decision-making time. Get our Intro to Mechanics audio course, normally $79, FREE: 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 journ...

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75:53

Ep. 353: Jiu-Jitsu Fitness Myths, feat. Dr. Kristi...

BJJ Mental Models ·

2025/09/01

In this episode, we're joined by Dr. Kristi Charish and Dr. Christle Guevarra for a deep dive into fitness and nutrition myths in Jiu-Jitsu! Kristi & Christle explore how bad information spreads, the role of genetics in performance, and why aspiring athletes often fail when trying to do everything at once. They break down key misconceptions around supplements, weight cutting, and performance-enhancing drugs, while also addressing sensitive but crucial topics like Ozempic, hormone therapy,...

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6:15

Mini Ep. 69: Consistency

BJJ Mental Models ·

2025/08/28

In this week's mini-episode, we discuss consistency as a concept, and explain how it acts as the basis for building good habits, achieving compound gains, and creating luck. Get our Intro to Mechanics audio course, normally $79, FREE: 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 ar...

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61:00

BONUS: Updated Pedagogy, feat. Rob Biernacki

BJJ Mental Models ·

2025/08/26

In this bonus episode, Rob Biernacki talks pedagogy! We discuss his updated pedagogy module on BJJ Concepts, the evolving landscape of Jiu-Jitsu instruction, balancing concepts with techniques, evidence versus anecdote, emotional dysregulation in students, and the role of community in gym culture. Rob also shares news on his upcoming retirement from full-time teaching at Island Top Team, the winding down of his visiting student program, and his plans for future teaching through visiting instr...

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56:31

Ep. 352: Arm Drag Concepts, feat. Niamh Bryn

BJJ Mental Models ·

2025/08/25

This week we're joined by Niamh Bryn, owner of Snowblind BJJ in Seattle! In this episode, Niamh explores the versatility and depth of the arm drag, and why it's more than just a beginner move. We explain its role as an opening salvo to create reactions, off-balances, and angles rather than an all-or-nothing attempt at taking the back. Follow Snowblind BJJ on Instagram: https://www.instagram.com/snowblind_bjj Train with Niamh at Snowblind BJJ: https://snowblindbjj.net/ Mental models discus...

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6:25

Mini Ep. 68: Defensive Thinking

BJJ Mental Models ·

2025/08/21

In this week's mini-episode, we discuss defensive thinking, the tendency to excuse poor performance before it even happens. Get our Intro to Mechanics audio course, normally $79, FREE: 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 c...

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60:06

Ep. 351: Injury Prehab, feat. Dr. Mike Piekarski

BJJ Mental Models ·

2025/08/18

This week, we're joined again by “Doctor Kickass” Mike Piekarski: physiotherapist, BJJ black belt, online course creator, and instructor! In this episode, Mike discusses injury mitigation, or “prehab,” for grapplers. We explore how injuries commonly occur in Jiu-Jitsu through joint locks, scrambles, takedowns, and ego-driven decisions, and emphasize the importance of situational awareness, tapping culture, and coach-led environments that normalize safety. Follow Mike on Instagram: https://ww...

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7:02

Mini Ep. 67: Loss Aversion

BJJ Mental Models ·

2025/08/14

In this week's mini-episode, we discuss loss aversion, the human tendency to fear losses more than we desire equivalent gains. While avoiding losses is rational, excessive fear of loss can hold us back from our biggest growth opportunities. Get our Intro to Mechanics audio course, normally $79, FREE: 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 tru...

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63:54

Ep. 350: Front Headlocks, feat. Brianna Ste-Marie

BJJ Mental Models ·

2025/08/11

In this episode, Brianna Ste-Marie talks about the front headlock: its offensive power, common pitfalls like “bloodlust,” strategic uses for control and distraction, and key differences between gi and no-gi. Follow Brianna on social: https://www.instagram.com/briannasm Mental models discussed in this episode: Myopia https://bjjmentalmodels.com/myopia/ Trading Up https://bjjmentalmodels.com/trading-up/ Mask Your Intentions https://bjjmentalmodels.com/mask-your-intentions/ Technique Chain...

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5:51

Mini Ep. 66: Abundance Mindset

BJJ Mental Models ·

2025/08/07

In this week's mini-episode, we discuss the idea of an abundance mindset, where we view success as something we can mutually achieve. The abundance mindset contrasts with a scarcity mindset, which sees success as a zero-sum game. This mini-episode explains why the abundance mindset can counterintuitively improve your Jiu-Jitsu over the long term, even though sport competition is usually zero-sum. Get our Intro to Mechanics audio course, normally $79, FREE: https://bjjmentalmodels.com/freeint...

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57:18

Ep. 349: Overcoming Obstacles, feat. Edwin "Junny"...

BJJ Mental Models ·

2025/08/04

In this episode, we welcome back world champion Edwin “Junny” Ocasio for a deeply introspective conversation about the mental challenges of high-level competition. Junny shares how achieving his lifelong dream of winning a world title unexpectedly led to a period of depression and self-doubt, revealing the emotional complexity that comes with success. Follow Junny on social: https://www.instagram.com/junny_bjj https://www.tiktok.com/@junnybjj https://www.youtube.com/c/junnyocasio Train with...

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8:36

Mini Ep. 65: Process Over Outcomes

BJJ Mental Models ·

2025/07/31

In this week's mini-episode we discuss process over outcomes, a mental model we've also referred to as habits over results. This concept teaches us to balance long-term goals with the short-term habits needed to achieve them. We discuss how building habits motivates us by creating consistent "wins," how quick feedback enables us to pivot early, and when "trust the process" can become bad advice. Get our Intro to Mechanics audio course, normally $79, FREE: https://bjjmentalmodels.com/freeintr...

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55:14

Ep. 348: The Timeline of Coaching, feat. Francesco Fonte

BJJ Mental Models ·

2025/07/28

In this episode, Steve Kwan welcomes back Francesco Fonte for an in-depth exploration of what Francesco calls the “timeline of coaching:” For coaches: INFO → SKILLS → GAMES For athletes: GAMES → SKILLS → INFO Francesco explains how effective Jiu-Jitsu instruction should reverse the traditional info-dump model: instead of starting with detailed techniques, coaches should design games that develop essential skills, which only later become associated with specific concepts and information. Fo...

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7:46

Mini Ep. 64: Resulting

BJJ Mental Models ·

2025/07/24

In this week's mini-episode we discuss resulting, a logical fallacy where we incorrectly assume that the quality of our decisions are directly related to the quality of our results. Get our Intro to Mechanics audio course, normally $79, FREE: 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 jou...

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60:04

Ep. 347: The ABCs of Mental Coaching, feat. Laurien...

BJJ Mental Models ·

2025/07/21

In this episode of BJJ Mental Models, Steve Kwan is joined by Laurien Zurhake to explore how trauma-informed coaching can transform Jiu-Jitsu into a safer, more inclusive, and more effective training environment. Laurien, co-founder of Off the Zone, shares her ABC Playbook for Mental Health (Anticipate, Bring Them Back, and Course Correct), a practical framework for coaches to support students through mental health challenges. Follow Laurien and Off the Zone on Instagram: https://www.instagr...

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6:53

Mini Ep. 63: Self-Competition

BJJ Mental Models ·

2025/07/17

In this week's mini-episode we discuss self-competition. You've probably heard the phrase, "comparison is the thief of joy." Self-comparison is a problem we all face, and self-competition is a helpful mental model for working with this problem. Get our Intro to Mechanics audio course, normally $79, FREE: https://bjjmentalmodels.com/freeintro Resources discussed in this episode: How to Stop Comparing Yourself to Other People - Eyepatch Wolf https://youtu.be/wL93C0lm0nQ?t=126s Don't f...

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61:01

Ep. 346: Tryhard Hobbyists, feat. Rosie Miller

BJJ Mental Models ·

2025/07/14

In this episode, Steve Kwan is joined by Rosie Miller to explore the concept of the “tryhard hobbyist” in Jiu-Jitsu: someone who trains seriously and with intention, even if they don’t pursue the sport professionally. Rosie, a brown belt out of Atos HQ and founder of The Grappler’s Lab, shares her journey of evolving goals, identity, and self-worth within the sport. Together, they discuss the emotional and mental challenges hobbyists face, including impostor syndrome, burnout, risk management...

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8:21

Mini Ep. 62: The Red Queen Effect

BJJ Mental Models ·

2025/07/10

In this week's mini-episode we discuss the Red Queen effect, a hypothesis based on a quote from Alice in Wonderland that is oddly applicable to science and Jiu-Jitsu! It teaches us that sometimes we need to keep moving just to maintain our position. The Red Queen effect helps explain why we don't feel like we're getting better at Jiu-Jitsu when we compare ourselves to our training partners. Get our Intro to Mechanics audio course, normally $79, FREE: https://bjjmentalmodels.com/freeintro D...

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56:29

Ep. 345: Back After Layoffs, feat. Elisabeth Clay

BJJ Mental Models ·

2025/07/07

In this episode, Steve Kwan talks with elite competitor Elisabeth Clay about returning to Jiu-Jitsu after major life changes like pregnancy and injury. Clay shares her personal journey of Jiu-Jitsu and pregnancy, staying mentally engaged during time off, and the challenges of regaining physical performance post-layoff. Elisabeth also discusses the importance of staying immersed in the gym culture when not actively training, how community can combat isolation and depression, and navigating the...

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462 results

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