Podcasts · Sports · Health & Fitness

BJJ Mental Models

Steve Kwan

300 episodes

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.

Episodes page 2 of 6

  1. Mini Ep. 105: Double Trouble

    · 10 min

    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…

  2. Ep. 389: The Double Tap, feat. Drew Foster

    · 55 min · Episode 389

    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…

  3. Mini Ep. 104: Head Position

    · 6:27

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

  4. Ep. 388: Injury and the Stockdale Paradox, feat. Alex Sterner

    · 1 h 00 min · Episode 388

    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,…

  5. Mini Ep. 103: Cracking the Whip

    · 5:04

    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:…

  6. Ep. 387: Trips & Foot Sweeps, feat. Isa Friedlander & Chris Round

    · 57 min · Episode 387

    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…

  7. Mini Ep. 102: Constant and Variable Tension

    · 6:42

    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…

  8. Ep. 386: Don't Make Them Feel Stupid, feat. Heather Morgan

    · 56 min · Episode 386

    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…

  9. Mini Ep. 101: Open Knowledge

    · 7:42

    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:…

  10. Ep. 385: Jiu-Jitsu "Third Places," feat. Justin Relph

    · 59 min · Episode 385

    This week, we're joined by Justin Relph! Justin is a self-described die-hard hobbyist, event marketer, and the black belt coach behind Jiu Jitsu Invermere, a not-for-profit gym in the mountains of British Columbia. In…

  11. Mini Ep. 100: The Golden Rule

    · 7:39

    In our 100th mini-episode, we explain the golden rule, also known as the ethic of reciprocity or the "do unto others" principle. In our opinion, despite not being explicitly about grappling, the golden rule is the most…

  12. Ep. 384: Secret Gracie History, feat. Jeff Shaw

    · 38 min · Episode 384

    This week, we're joined by Jeff Shaw! Jeff is a black belt, head coach at Bellingham BJJ, and a history professor with peer-reviewed publications on jiu-jitsu history. In this episode, Jeff shares his findings on one…

  13. Ep. 383: The Way of Excellence in BJJ, feat. Brad Stulberg

    · 1 h 01 min · Episode 383

    This week, we're joined by Brad Stulberg! Brad is the author of multiple bestsellers including The Way of Excellence and Peak Performance. In this episode, Brad shares his findings from a decade of researching…

  14. Mini Ep. 99: Elbow-Knee Connection

    · 10 min

    In this week's mini-episode, we explain the elbow-knee connection: a defensive (and also offensive) concept where we shrink the gap between our elbow and knee. Closing this space makes guard passing and retention…

  15. Ep. 382: Simple Beats Fancy, feat. Tum Energia

    · 1 h 00 min

    This week, we're joined again by Tum Energia! In this episode, we explain the real challenge facing grapplers today: not finding good technique, but filtering through way too much of it. Tum breaks down how concepts…

  16. Mini Ep. 98: Shuhari

    · 7:11

    In this week's mini-episode, we explain shuhari: a Japanese concept from the traditional martial arts explaining the three stages of mastery. Get our Intro to Mechanics audio course, normally $79, FREE:…

  17. Ep. 381: What's My Game Again? feat. Josh "Kintanon" Wentworth

    · 1 h 05 min · Episode 381

    This week, we're joined again by fan favorite Josh "Kintanon" Wentworth! Josh explains one of the most overlooked concepts in jiu-jitsu: having a "game." Drawing inspiration from the Mendes brothers, Josh explains why…

  18. Mini Ep. 97: Double Tap

    · 4:34

    In this week's mini-episode, we explain the double tap: a deceptive way to trick your opponent into lowering their defenses. Get our Intro to Mechanics audio course, normally $79, FREE:…

  19. Ep. 380: Women Grow Gyms, feat. Livia Giles

    · 1 h 02 min · Episode 380

    This week, we're joined again by Livia Giles! In this episode, Livia explains why growing your gym's female membership isn't just the right thing to do, it's smart business. Livia shares what actually moves the needle…

  20. Mini Ep. 96: Direct and Proxy Control

    · 8:16

    In this week's mini-episode, we explain the relationship between direct control and proxy control. Direct control means a dominant grip through immediate contact; proxy control means using something else (like the gi).…

  21. Ep. 379: Position Series: The 90/90, feat. Rob Biernacki

    · 49 min · Episode 379

    This week, Rob Biernacki is back! In this episode, Rob explains the 90/90: a yoga-style "pigeon pose" position ideal for defending leglocks and getting to the running man escape (AKA the "Captain Morgan"). Follow Rob…

  22. Mini Ep. 95: Impostor Syndrome

    · 6:54

    In this week's mini-episode, we tackle impostor syndrome: the common (but false) belief that you are unworthy of your rank or accomplishments. Get our Intro to Mechanics audio course, normally $79, FREE:…

  23. Ep. 378: Repetition and Representation, feat. Cal Jones

    · 57 min · Episode 378

    This week, we're joined by Cal Jones! A 32-year grappling veteran with a master's in advanced coaching practice, Cal is one of the most recognized voices in the constraints-led approach (CLA) space. In this episode,…

  24. Mini Ep. 94: Kinetic Chains

    · 4:07

    In this week's mini-episode, we discuss kinetic chains: a concept from mechanical engineering and physiology that explains how movement in our joints affects the other joints in that limb. Kinetic chains are open when…

  25. Ep. 377: Presence & Anticipation, feat. Margot Ciccarelli

    · 1 h 02 min

    This week, we're joined again by Margot Ciccarelli! In this episode, Margot shares mindset advice on staying present and escaping the mental trap of "anticipating" negative outcomes. Margot covers important mental…

  26. BONUS: The Economics of Jiu-Jitsu Gyms in 2026, feat. David Bayarena

    · 1 h 16 min

    In this bonus episode for BJJ business owners, we're joined again by David Bayarena! David is a BJJ black belt, a longtime BJJMM community member, and the founder of RONIN: a financial planning & training firm…

  27. Mini Ep. 93: Plus, Minus, Equals

    · 7:27

    In this week's mini-episode, we discuss plus, minus, equals: a team-based training concept often attributed to UFC legend Frank Shamrock. It teaches that you get the best results when training with a combination of…

  28. Ep. 376: New-School Fundamentals, feat. Lachlan Giles

    · 54 min · Episode 376

    This week, we're joined again by Lachlan Giles for a deep rethink of what "fundamentals" really mean in modern Jiu-Jitsu. Rather than treating fundamentals as a fixed list of techniques, Lachlan argues they should be…

  29. Mini Ep. 92: Momentum

    · 6:11

    In this week's mini-episode, we discuss momentum and its underappreciated importance to Jiu-Jitsu. Momentum is the product of mass times velocity. Beginners tend to ignore momentum and attempt techniques from a dead…

  30. Ep. 375: Becoming a Kids Coach, feat. Andrew Green

    · 49 min · Episode 375

    This week, we're joined by Andrew Green! Andrew is the creator of the Kids Jiu-Jitsu Playbook and a 25-year veteran of martial arts coaching. In this episode, Andrew teaches what truly makes a great kids coach:…

  31. Mini Ep. 91: Leading Edges

    · 6:32

    In this week's mini-episode, we discuss leading edges, and why it's important to identify which part of the body is responsible for making an attack work. The leading edge will often (but not always) be the nearest…

  32. Ep. 374: How to Study BJJ, feat. Jake O'Driscoll

    · 58 min · Episode 374

    This week, we're joined again by Jake O'Driscoll from Essence BJJ! In this episode, Jake explains how high-level grapplers like Adele Fornarino and Brianna Ste-Marie actually study Jiu-Jitsu. Topics include: practical…

  33. Mini Ep. 90: Force Vectors

    · 7:05

    In this week's mini-episode, we discuss force vectors and how understanding them makes frames more effective. Get our Intro to Mechanics audio course, normally $79, FREE: https://bjjmentalmodels.com/freeintro ⬆️ LEVEL…

  34. Ep. 373: Finding Your Worth, feat. Erin Herle

    · 1 h 14 min · Episode 373

    This week, we're joined again by Erin Herle! Erin is a certified mental performance consultant and a black belt under Rubens "Cobrinha" Charles. In this episode, Erin explains how to develop a sense of self-worth in…

  35. Mini Ep. 89: Dilemmas

    · 7:41

    In this week's mini-episode, we discuss dilemmas: forcing your opponent to choose between two undesirable options. Get our Intro to Mechanics audio course, normally $79, FREE: https://bjjmentalmodels.com/freeintro ⬆️…

  36. Ep. 372: Plug-and-Play Games, feat. Ryan Rich

    · 55 min · Episode 372

    This week, we're joined by Ryan Rich! Ryan is the head coach at Granite Bay Jiu-Jitsu in California, and a proponent of the constraints-led approach to teaching Jiu-Jitsu. In this episode, Ryan discusses to what extent…

  37. Mini Ep. 88: Table Selection

    · 8:09

    In this week's mini-episode, we discuss table selection: a concept from poker teaching us that choosing the right environment greatly increases our odds of success. Get our Intro to Mechanics audio course, normally…

  38. Ep. 371: Building on a Curriculum, feat. Todd Richards

    · 1 h 11 min · Episode 371

    This week, we're joined by Todd Richards! Todd is a black belt under the great Keith Owen, who tragically passed away in 2022. In this episode, Todd shares his experience building atop and evolving an existing…

  39. Mini Ep. 87: Opening Salvos

    · 6:41

    In this week's mini-episode, we discuss opening salvos: the tactics and strategies you use when entering into an engagement. Ensuring your opening salvo is successful helps tremendously for standup and the engagement…

  40. Ep. 370: The Gift Wrap, feat. Nick Volpe

    · 52 min · Episode 370

    This week, we're joined again by Nick Volpe from Dark Bear Jiu-Jitsu! In this episode, Nick breaks down a very holiday-relevant technique: the gift wrap! Follow Nick on Instagram: https://instagram.com/darkbeardojo…

  41. Mini Ep. 86: Do What Works

    · 5:15

    In this week's mini-episode, we discuss the importance of doing what works. If a) you can do it against good opponents, b) you can do it repeatedly, and c) it aligns with your goals, then it's a good technique…

  42. Ep. 369: Real Talk About Humility, feat. Nick Salles

    · 1 h 14 min · Episode 369

    This week, we're joined by Nick Salles! Nick is a black belt under Mikey Musumeci and co-founder of Movement Art Jiu-Jitsu. In this episode, Nick discusses epistemic humility: a scientific philosophy reminding us that…

  43. Mini Ep. 85: Certainty Heuristic

    · 7:11

    In this week's mini-episode, we discuss the certainty heuristic: the natural human tendency to prefer answers that offer a simple, easy solution... even if that solution is wrong. Get our Intro to Mechanics audio…

  44. Ep. 368: Lazy Wrestling, feat. Thomas & Phillip Barreiro

    · 57 min · Episode 368

    This week, we're joined by Thomas and Phillip Barreiro! They're both Division 1 wrestlers and multi-time Canadian national champions, plus the operators of Good Mind Grappling: an organization using wrestling and…

  45. Mini Ep. 84: Probabilistic Thinking

    · 7:31

    In this week's mini-episode, we discuss the importance of probabilistic thinking: viewing Jiu-Jitsu as a game of probabilities where your goal is to create (and maintain) the greatest possible chance of success. Get…

  46. Ep. 367: The Weight of Expectations, feat. Jesse Phillips

    · 58 min · Episode 367

    This week, we're joined by Jesse Phillips! Jesse is a BJJ black belt under Brian Johnson and the head coach at Gentle Giant Jiu-Jitsu. In this episode, Jesse explores burnout in martial arts and real life, often caused…

  47. Mini Ep. 83: Learning Modalities

    · 6:09

    In this week's mini-episode, we discuss the idea of learning modalities. The old concept of "learning styles" has been debunked; here's what we use instead. Get our Intro to Mechanics audio course, normally $79, FREE:…

  48. BONUS: Marcelo Garcia vs Lachlan Giles Analysis, feat. Drew Foster

    · 35 min

    In this episode of State of the Meta, Marcelo Garcia vs Lachlan Giles takes center stage as Drew breaks down ONE Fight Night 38’s generational clash. He explores each legend’s style, career arc, and signature weapons…

  49. Ep. 366: The Gripfighting Scorecard, feat. Chris Round

    · 1 h 01 min · Episode 366

    This week, we're joined by BJJ and Judo black belt, Dr. Chris Round! Chris is the Executive Director at Martial Arts for Social Transformation, Equity, and Rights (MASTERs). In this episode, Chris explains the helpful…

  50. Mini Ep. 82: Defend With Purpose

    · 5:54

    In this week's mini-episode, we discuss the importance of defending with purpose: making sure that when you defend, you do so with the intent of advancing position, not just surviving the attack. Get our Intro to…

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