In this mini-episode, we discuss cognitive load: our brain's working memory (like computer RAM), and how to manage it so we can learn jiu-jitsu more effectively.

Get our Intro to Mechanics audio course, normally $79, FREE:
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This week, we're joined by returning champion Ryan Rich and first-timer Max Corteggiano! Ryan is a third-degree black belt who owns Granite Bay Jiu-Jitsu in California and was one of the early adopters of the constraints-led approach, and Max is a first-degree black belt from France who runs BJJ Flowcharts. In this episode, Ryan and Max break down what they've learned from building BJJ Games together, a project focused on making CLA simple and accessible for coaches and students. Topics include: simplifying the constraints-led approach, the blended ABC and eco method, designing games around invariants, attention spans in coaching, and ditching the warmup.

Check out BJJ Games:
https://bjjgames.com

Check out BJJ Flowcharts:
https://bjjflowcharts.com

Train with Ryan at Granite Bay Jiu-Jitsu in Granite Bay, CA:
https://granitebayjiujitsu.com


Mental models discussed in this episode:

• Constraints-Led Approach
  https://bjjmentalmodels.com/constraints-led-approach
  
  
• Concepts Over Techniques
  https://bjjmentalmodels.com/concepts-over-techniques
  
  
• Win Conditions
  https://bjjmentalmodels.com/win-conditions
  
  
• Ecological Dynamics
  https://bjjmentalmodels.com/ecological-dynamics
  
  
• Cognitive Load
  https://bjjmentalmodels.com/cognitive-load
  
  
• Invariants
  https://bjjmentalmodels.com/invariants
  
  
• Effortful Retrieval
  https://bjjmentalmodels.com/effortful-retrieval
  
  
  

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Music by Enterprize:
https://enterprize.bandcamp.com

In this mini-episode, we discuss double trouble, a concept popularized by John Danaher. Double trouble teaches us that to fully control a near-side limb, we must also control a far-side limb.

Get our Intro to Mechanics audio course, normally $79, FREE:
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This week, we're joined by Drew Foster! Drew is a black belt and coach at Elevate MMA in Durham, North Carolina, chief of staff at PGF, and host of State of the Meta on BJJ Mental Models Premium. In this episode, Drew breaks down the "double tap:" attacking a submission, releasing it, then re-attacking right when their defenses drop. Topics include: the double tap, pattern interrupts, the porcupine strategy, and the constraints-led approach.

Follow Drew on Instagram:
https://instagram.com/drewdarce

Train with Drew at Elevate MMA in Durham, NC:
https://elevatemmaacademy.com

Check out Drew's instructionals at Darce Dynamics:
https://darcedynamics.com

Listen to Drew on State of the Meta, exclusive to BJJ Mental Models Premium:
https://bjjmentalmodels.com


Mental models discussed in this episode:

• Double Tap
  https://bjjmentalmodels.com/double-tap
  
  
• Mask Your Intentions
  https://bjjmentalmodels.com/mask-your-intentions
  
  
• Dilemmas
  https://bjjmentalmodels.com/dilemma
  
  
• Layers of Strategy
  https://bjjmentalmodels.com/layers-of-strategy
  
  
• Porcupine Strategy
  https://bjjmentalmodels.com/porcupine-strategy
  
  
• Pattern Interrupts
  https://bjjmentalmodels.com/pattern-interrupts
  
  
• Constraints-Led Approach
  https://bjjmentalmodels.com/constraints-led-approach
  
  
• Cognitive Load
  https://bjjmentalmodels.com/cognitive-load
  
  
  

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com


Need more BJJ Mental Models?

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https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

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https://instagram.com/bjjmentalmodels
https://threads.com/@bjjmentalmodels
https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

Music by Enterprize:
https://enterprize.bandcamp.com

In this mini-episode, we discuss head position, or how to tell if your head and neck are at risk in jiu-jitsu. We use a 3-point framework to determine if our head is safe:

1. Avoid constriction (be safe from squeezing),
2. Avoid impact (be safe from blunt force trauma), and
3. Avoid broken posture (be safe from neck misalignment).

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro


⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
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Need more BJJ Mental Models?

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Learn more mental models in our online database:
https://bjjmentalmodels.com/database

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This week, we're joined by Alex Sterner! Alex is a black belt and the owner of Electrum Performance in San Diego, where he coaches strength and conditioning for jiu-jitsu and combat sports athletes. In this episode, Alex breaks down the psychology of injury rehab and the Stockdale Paradox: the marriage of optimism about recovery with brutal acceptance of where you actually are right now. Topics include: pain as a feature, the staircase model of rehab, healing it like you hurt it, short term versus long term risk, and a sample weight room program for jiu-jitsu.

Follow Alex on Instagram:
https://instagram.com/alex.sterner

Follow Electrum Performance on Instagram:
https://instagram.com/electrum_performance

Train with Alex on YouTube:
https://youtube.com/@electrumperformance


Mental models discussed in this episode:

• Visualization
  https://bjjmentalmodels.com/visualization
  
  
• Mindfulness
  https://bjjmentalmodels.com/mindfulness
  
  
• Growth from Discomfort
  https://bjjmentalmodels.com/growth-from-discomfort
  
  
• Loss Aversion
  https://bjjmentalmodels.com/loss-aversion
  
  
• Compounding
  https://bjjmentalmodels.com/compounding
  
  
• Timeframe Paradox
  https://bjjmentalmodels.com/timeframe-paradox
  
  
• Silver Bullet Fallacy
  https://bjjmentalmodels.com/silver-bullet-fallacy
  
  
• Prioritize Longevity
  https://bjjmentalmodels.com/prioritize-longevity
  
  
  

⬆️ LEVEL UP with BJJ Mental Models Premium!

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Music by Enterprize:
https://enterprize.bandcamp.com

In this mini-episode, we discuss "cracking the whip:" an external cue for better understanding the relationship between tension and slack in jiu-jitsu.

Get our Intro to Mechanics audio course, normally $79, FREE:
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⬆️ LEVEL UP with BJJ Mental Models Premium!

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This week, we've got a panel! Chris Round is the head judo instructor at High Noon in Alexandria, Virginia, and a judo and BJJ black belt who coaches athletes on the IJF tour. Isa Friedlander is a former Team USA judoka, a brown belt at Unity, and coaches judo at The Dojo in Bushwick and at Unity in Manhattan. In this episode, Chris and Isa break down foot sweeps and trips for grapplers, tied to their new instructional with MASTERs. Topics include: timing vs. structural setups, shape making, the role of the uke, variable drilling, and play.

Follow Isa on Instagram:
https://instagram.com/isa100kg

Follow Chris on Instagram:
https://instagram.com/chris__circle

Train with Chris at High Noon Judo in Alexandria, VA:
https://instagram.com/highnoonjudo

Learn more about MASTERs (Martial Arts for Social Transformation, Equity and Rights):
https://martialartsforsocialgood.org

Follow MASTERs on Instagram:
https://instagram.com/masterssocialgood

Get Chris and Isa's foot sweeps and trips instructional:
https://martialartsforsocialgood.org/store


Mental models discussed in this episode:

• Kuzushi
  https://bjjmentalmodels.com/kuzushi
  
  
• Predictable Responses
  https://bjjmentalmodels.com/predictable-responses
  
  
• Perception-Action Coupling
  https://bjjmentalmodels.com/perception-action-coupling
  
  
• Staying Loose
  https://bjjmentalmodels.com/staying-loose
  
  
• Psychological Safety
  https://bjjmentalmodels.com/psychological-safety
  
  
• Constraints-Led Approach
  https://bjjmentalmodels.com/constraints-led-approach
  
  
• Ecological Dynamics
  https://bjjmentalmodels.com/ecological-dynamics
  
  
• Curse of Knowledge
  https://bjjmentalmodels.com/curse-of-knowledge
  
  
• Keep It Playful
  https://bjjmentalmodels.com/keep-it-playful
  
  

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com


Need more BJJ Mental Models?

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Learn more mental models in our online database:
https://bjjmentalmodels.com/database

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https://instagram.com/bjjmentalmodels
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https://bjjmentalmodels.bsky.social
https://youtube.com/@bjjmentalmodels

Music by Enterprize:
https://enterprize.bandcamp.com

In this mini-episode, we explain constant and variable tension, and the pros and cons of each in jiu-jitsu.

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro


⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
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https://bjjmentalmodels.com/database

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This week, we're joined by Heather Morgan! Heather is a jiu-jitsu black belt, competitor-turned-coach, and content creator based in San Diego who teaches in person at the Collective in Ocean Beach and online to students worldwide. In this episode, Heather shares how she coaches students to find their own game rather than copying hers, and why making people feel capable is the real job of a teacher. Topics include: developing individual jiu-jitsu style, psychological safety in the training room, the gap between being good at jiu-jitsu and being a good coach, gamification and constraint-led training, and coaching hobbyist students.

Follow Heather on Instagram:
https://instagram.com/heather_morganbjj

Watch Heather on YouTube:
https://www.youtube.com/@Heather_MorganBJJ


Mental models discussed in this episode:

• Psychological Safety
  https://bjjmentalmodels.com/psychological-safety
  
  
• Curse of Knowledge
  https://bjjmentalmodels.com/curse-of-knowledge
  
  
• Constraints-Led Approach
  https://bjjmentalmodels.com/constraints-led-approach
  
  
• Gamification
  https://bjjmentalmodels.com/gamification
  
  
• Ecological Dynamics
  https://bjjmentalmodels.com/ecological-dynamics
  
  
• Keep It Playful
  https://bjjmentalmodels.com/keep-it-playful
  
  
  

⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
https://bjjmentalmodels.com


Need more BJJ Mental Models?

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https://bjjmentalmodels.com/newsletter

Learn more mental models in our online database:
https://bjjmentalmodels.com/database

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https://bjjmentalmodels.bsky.social
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Music by Enterprize:
https://enterprize.bandcamp.com

In this mini-episode, we explain the concept of open knowledge and when information should be kept secret, charged for, or shared freely.

Get our Intro to Mechanics audio course, normally $79, FREE:
https://bjjmentalmodels.com/freeintro


⬆️ LEVEL UP with BJJ Mental Models Premium!

The world's LARGEST library of jiu-jitsu audio lessons, our complete podcast network, online coaching, and much more! Your first week is free:
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Learn more mental models in our online database:
https://bjjmentalmodels.com/database

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https://bjjmentalmodels.bsky.social
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